Monday, February 1, 2010

Week 12 Recap: January 25-31

I did my first really long run of my training with a 16 miler on Saturday. It went as well as I expected it to which is good.

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:

Anonymous said...

great week! smart call bumping down the mileage and taking a recovery week. i think my plan calls for that too.