Monday: 7 mi in 54:27; 7:46 pace (speed workout; 1 mi warm up, 10x400 @ 1:40-1:45 with 400 jog in between, 1 mi cool down)
Tuesday: 40 min elliptical; lifted total body
taught 20 min abs/core class after work
Wednesday: 6 mi (tempo; middle 3 mi @ 7:31, 7:24, 7:11)
Thursday: 30 min elliptical; lifted total body
1.5 hrs of indoor climbing w/ Todd after work
Friday: 4 mi (easy; 8:20 pace)
Saturday: 16 mi (long run on treadmill @ 8:09 pace; fast finish run with second half of run at goal marathon pace or faster)
Sunday: taught 20 min abs/core & taught 50 min spinning
TOTAL: 33 mi
This coming week (week 11 of Boston training) will be my first cutback week where I'll decrease my mileage by ~15%. I know you're probably thinking why am I cutting back my mileage when I only ran 33 mi last week. Well, it's because I've been bumping up my mileage every week since I came back from my injury in December and I'm really being cautious this training cycle so I won't even be hitting 30 mi this week. No biggie for me as I'll try to bump up my cross training and/or strength training. That usually doesn't tire my legs out as much as a good run.
1 comment:
great week! smart call bumping down the mileage and taking a recovery week. i think my plan calls for that too.
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