Monday, January 14, 2013

Go big or go home: My week of self slaughter

This week rocked! I like to push myself. I especially love trying to create handicaps before key workouts. haha. So here is my recipe for a week of self slaughter:

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.
Of course I have to jump the highest, punch the hardest, and squat the
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!!



  1. It was nice seeing you out there.. Your such an inspiring runner/person... Running your ass off out their but always sharing a smile, friendly hello, and a brief word of encouragement on your way bye.

    1. awe thanks John!! I always try to say hi, If I'm really working my hello will be downgraded to a thumbs up with a slight grimace though. lol!

  2. I wish my old body would let me train that hard...

    I've got 20 X 300m tonight and i don't know how the body is going to hold up...

    Enjoy your young body and keep pushing it till you have the PR's you want...