USATF

USATF

Sunday, January 20, 2013

1/14-1/20: 91 Miles/Week(again)

Hit another solid week that came out to the exact mileage as last week.  Runs are continuing to progress and did some 800s on wednesday, which was a start to more specific goal pace.  Nothing crazy yet though-just getting stronger.  Looking foward to another solid week with improved workouts.  It feels good to have not raced in the past 2 months, and just train right now.

Mon: AM: Pool Running 45 minutes
PM: 10 miles 67:00(Edwards Ferry/Whites Ferrry Loop)

Tues: AM: 11.5 miles(hilly run on roads in Boyds)
PM: 6 miles(Treadmill)

Wed: PM: Track: 2.5 mile warm up,
8x800m: 2:35, 2:30, 2:28, 2:28, 2:30, 2:29, 2:30, 2:30, 2 mile cool down

Thurs: AM: 11 miles(towpath)

Fri: AM: 17.5 miles(Sycamore-Whites Ferry Loop), 6:30-6:40 pace

Sat: AM: 7.5 miles(road)
PM: 4 miles(road)

Sun: AM: 15 Miles(towpath)
PM: Strength Training

TOTAL: 91 MILES

3 comments:

  1. When you don't list your pace, are you doing it slow (for you)?

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  2. ConArtist:

    Exactly. Usually I don't record anything over 7min/mile. Some of these runs I start out 8min and progress to 6min, but it's not a significant run and overall pretty easy effort.

    By the way I forgot to say thanks again for your encouragement on your last post. I am happy you have gotten good info from reading and am sure you will continue to improve a lot in your running. Keep at it.

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  3. Awesome, that's what I figured. Yep, love reading your blog, learning, and seeing your times drop. I also love that you do things your own way and clearly have found a method that works. And you show everyone all the hard work your putting in. No secrets, just smart/hard training. Keep at it, hope to meet you at a race sometime.

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