AND WE'RE BAAAACK!!!!
Hey everyone, I've been super busy and haven't had time to post online at all. To be honest I haven't actually been keeping logs all of July and have just been running kind of aimlessly. I've been doing 1-2 speed works outs, a tempo and a long run each week but aside from that loose base there isn't really any structure to my plan right now. The big news is that I am not going to college in the fall and thusly am not going to be running cross country this year. So I've shifted my plans to run a 1/2 marathon in October with my friend. We've been throwing around goal times but really I have no idea what I'm capable of at that distance. The last time I ran something that long was at Cabot back in May, where I was able to keep a 3:36 pace over 19km. I'm hoping to better that for sure and am feeling strong.
This will hopefully be my last structurless week as I am hopping on my friends training plan. Here's what I logged this week, plus a layout of the mini-workout I'm doing in the mornings. Monday: AM 7.3 @ 3:54 /w 2 400m hills, PM 8.7 @ 3:51 (16km total)
Tuesday: 8.7 easy
Wednesday: 5.5 wu, 2 x 2miles @ 3:32, 1 x 2k @ 3:25, (20km total)
Thursday: 1 x 5k @ 3:53 (no break) 1 x 5km @ 3:40, 6.8km @ 4:20 (16.8 total)
Friday: 7.3 easy
Saturday: AM 5.8 @ 6:20 (MEC meet-up run), PM 2.5km wu + drills, 4 x 200 (29.9, 31.0, 30.0, 33.3) , 4 x 800 (2:23, 2:24, 2:26, 2:21), 4 x 400 (1:04.7, 1:08.4, 1:03.9, 1:03.6) 1.5km cd + plyo, strength and stretching - 13km (19km total)
Sunday: LSD @ 4:04 /w 1m, 2m, 3m, 1:30, 1:30 pick ups @ 3:20-3:30. (16.8km total) Mini-workout:
60 x special sit-ups /w 4lb medicine ball
100 x crunch /w 4lb medicine ball
2 x ( 20 push ups & 20 incline push ups)
Childs Pose -> Downward Dog (/w calf emphasis) -> Warrior & variations -> Pigeon + some hamstring stretch I don't know the name up haha.
104.5km total for the week plus 5 mini-workouts
