Training Summary: 12/1/2014-12/14/2014

Training Summary: 12/1/2014-12/7/2014 

Monday – (AM) dynamic warm-up + 8 miles easy @ 7:32 pace (PM) 20 mins core + push-ups

Tuesday – (AM) 10 mile workout [2 mile warm-up, 12x 600m w/ 200m slow jogging rest (2:08, 2:06, 2:05, 2:06, 2:05, 2:04, 2:05, 2:04, 2:04, 2:03, 2:04, 2:04), 2 mile cool-down]  (PM) 30 mins yoga

Wednesday – 7 miles easy @ 7:27 pace + PT exercises

Thursday – (AM) dynamic warm-up + 8 miles easy @ 7:27 pace (PM) 25 mins core

Friday – (AM) dynamic warm-up + 5 miles easy @ 7:45 pace (PM) 30 mins yoga

Saturday – 4 mile shake-out run @ 7:46 pace

Sunday – HALF MARATHON RACE [1.25 mile warm-up, 13.1 mile race in 1:21:23.3 (6:12 pace), 1.25 mile cool-down]

Total Mileage: 57.79   Average Weekly Pace: 7:13   Total 2014 miles: 2,544.56/3,000

Training Summary: 12/8/2014-12/14/2014 

Monday – 5 miles easy on the treadmill @ 7:40 + 15 mins core

Tuesday – 6 miles easy @ 7:29 on the treadmill + PT exercises

Wednesday – dynamic warm-up + 7 miles easy @ 7:40

Thursday – rest day from running. Did my PT exercises and 20 mins of core + got a 30 minute sports massage

Friday – 9 mile workout [2 mile warm-up, 5 mile progression tempo (6:52, 6:36, 6:25, 6:04, 5:59), 2 mile cool-down]

Saturday –  8 miles @ 7:17 pace + PT exercises

Sunday –  (AM) 16 mile long run @ 7:18 pace with a new running buddy! 

Total Mileage: 50.27   Average Weekly Pace: 7:20   Total 2014 miles: 2,594.83/3,000