My goals for last week were:
Monday: 5 mile tempo run (7:19- 7:38)
Tuesday: easy 4 miles NROL4W 4A
Wednesday: 15 min WU, 3x(400, 800, 400) (1:30 RI) (2:30RI between sets) (1:33-1:37, 3:10- 3:18) 10 min WD
Thursday: easy 5 miles, NROL4W 4B
Saturday: easy 12-15 miles
The week didn’t go quite as planned.
Monday: Speed workout: 15min WU, 3x(400, 800, 400) (1:30RI) (3:00 between sets), 10 min WD
(1:38, 3:19, 1:35)(1:37, 3:14, 1:34)(1:31, 3:14, 1:38) TM: 7.17
Tuesday: 4.06 miles, no NROL4W (Sarge was bringing home P90X, so I didn’t want to start another stage)
Wednesday: tempo run: TM: 5.01, AP: 7:39
Thursday: rest, no NROL4W
Friday: 12.37 miles (was hot, humid and I was having shoe problems)
Sarge had off on Friday, so I decided to switch the long run to Friday morning, which meant a rest day on Thursday. Then I was so tired from the long run that I had no motivation to run the next couple days =(
Saturday morning I did have a chance to participate in a Ride: Well Water Walk. If you’ve never heard of these, you really need to check them out. I wasn’t too sure what to expect when I first got there, but it was a great experience and I hope to do it again next year.
My plan for this week is to just get some easy miles in. If I feel up to it, I might add a tempo run. Next week I’ll add some speed work in to “tune up” for the 15k on the 18th. And I think I finally figured out how to work P90X in with my running. Hoping to get that started this week too.
Tuesday: easy 4 miles
Wednesday: easy 6-8 miles
Thursday: easy 4-6 miles
Saturday: easy 8-10 miles