USATF

USATF

Sunday, December 8, 2013

12.02-12.08: 106 Miles/Week

Really great week.  I wanted to do some hard running off tired legs, and accomplished that on Thursday.  It felt good to do intervals on the track again.  It was my first track workout since October.

Monday-
AM: 8.5 miles(7 x 1/4 mile hill hard w/ jog downhill recoveries)
PM: 7 miles

Tuesday-
AM: 12.5 miles

Wednesday:
AM: strength training
PM: 13 miles

Thursday:
AM: 8 miles
PM: 10 miles(Track-5 x Mile w/ 1 lap jog recoveries: 5:01, 4:57, 4:54, 4:52, 4:49)

Friday:
AM: 9 miles

Saturday:
AM: Long Run 22.5 miles(nice and slow easy pace), 2 hrs 40 min

Sunday:
AM: 10 miles
PM: 5 miles


Total: 106 miles

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