Monday: 8 miles at 7:27 pace. This was post 17 miler so a good shake out run. Then the gym.
Tuesday: 12 miles averaging 7:03pace and drilling the last 5 miles sub 6:45 pace because it's fun. Then the gym.
Wednesday: Screw just a double. Let's make it a QUAD workout day.
8 miles @ 7:24 pace in the morning. Then abs and stretching at the gym
Check out a kickboxing bootcamp at noon for an hour of plyometrics and punching.
Immediately run 5 miles. 7:41 pace
|SWEAT Fitness in Raleigh.|
|busted hands from the bag. My knuckles are swollen.|
So this is a perfect setup for TEMPO the next day!
Thursday: 10 miles with the middle 6 at 6:30's. The whole run was 6:55 pace. I made it. I was happy!!
Friday: Not so happy. Very sore. 11 miles at 7:34 pace.
Saturday: 9 miles at 7:40 pace. Still feeling like shit and reserving for the long run.
Sunday: 17.25 miles and 8 miles (2-10) at 6:35 pace. Whole run at 7 flat.
|Perfect clip art!|
Now here it is Monday and I'm a tad sore from the long run. Mostly because I went from my Brooks Pure Flows to these flats for 17:
|awesome shoe but they were munching on my calves big time.|
But it's hard to be pissy grumpy. I have two legs that can run. I'm in great health. And woke up to this:
So another perfect week of 80 miles. This week is a bit of a cutback with some track. A necessary evil I guess.
Have a great week!!