Training Summary 1/12/2015-1/25/2015
It’s been quite a good few weeks of training! Let’s get caught up 😉
1/12/2015-1/18/2015
Monday – 7 miles @ 7:34 pace on the treadmill + 20 mins core
Tuesday – AM: 8 miles @ 7:31 pace PM: 3 miles easy + 30 mins strength circuit
Wednesday – rest day
Thursday – AM: 11.2 mile workout [2 mile warm-up, 6x 1 mile around the loop road behind the high school with 2:30 jogging rest (5:57.01, 5:47.71, 5:45.48, 5:44.18, 5:42.55, 5:41.44), 2 mile cool-down] 6:50 average pace PM: 1 hour hatha yoga class
Friday – AM: 9 miles w/ running buddy @ 7:16 pace + 25 mins core work PM: 45 minutes of balance/strength exercises
Saturday – 10 miles w/ Courtney @ 7:34 pace
Sunday – 15 mile tempo long-run workout [3.5 miles easy, 8 miles up tempo @ 6:20 average (6:23,6:20,6:21,6:17,6:18,6:21,6:31,6:12) big sizable uphills in miles 3 and 7, 3.5 miles easy] 6:51 average pace
Weekly Totals: Miles = 63.34 * Total Time Running = 7:37:34 * Average Pace = 7:13
1/19/2015-1/25/2015
Monday – 8 miles @ 7:27 pace + Drill circuit, 20 mins core, 20 mins upper body strength
Tuesday – AM: 9.54 mile hill workout [2 mile warm-up, 12x 400m hill @ 6:09, 6:04, 6:04, 6:00, 6:02, 5:49, 6:05, 5:59, 5:59, 6:00, 5:46, 6:09 pace jogged down the other side of the hill loop .2 miles, 2 mile cool-down] 7:13 average pace PM: 45 minute massage + 25 mins PT exercises for hips, glutes and core
Wednesday – AM: 8.2 miles w/ running buddy @ 7:17 pace PM: 30 mins alternating core exercises and lunge/squat variations
Thursday – AM: 9 miles @ 7:34 pace PM: 1 hour hatha yoga class
Friday – 10 mile workout [2 mile warm-up, 5 mile tempo @ 5:58 average (6:03, 6:02, 5:58, 5:57, 5:54), 3 mile cool-down] 6:56 average pace
Saturday – 6 miles on the treadmill @ 7:33 pace + playing in the snow with the pups! 😀
Sunday – 18 miles w/ running buddy @ 7:10 pace
Weekly Totals: Miles = 68.86 * Total Time Running = 8:21:21 * Average Pace = 7:16