Scheduled Rest Day
4 easy miles
4.1 easy miles around Hollymead before work
I like to do my strength work right when I finish my run, but I didn’t have time before work, so I didn’t get to it until about 4 pm. I almost didn’t get to it at all, which is another reason I like to do it in the morning with my run.
There’s much more space to workout in my yard then there is in my house, so I headed out in the afternoon heat.
I worked up a lot of sweat in a short fifteen minute workout:
and then two circuits of:
5 squat jumps
15 push ups
10 single leg squat & reach (each leg)
1 minute plank with leg raises
and finished with:
35 hip raises (each leg)
3 pull ups
6 easy miles with 6 hill pick ups
6.46 easy miles at Monticello with 6 hill pick ups
This was the best run of the whole summer. With the temperature in the low 60’s I was happy before I even started running.
And things just kept getting better. The gate to Monticello was open!
I actually had fun doing my 6 hill pick ups. Weird, I know.
4 easy miles
4.1 easy miles around Hollymead before work.
9:48 pace (I guess my pace is a little quicker when it’s cooler out)
Same as Tuesday, except I did it in the group fitness room at the gym, and I didn’t do hip raises or pull ups.
Scheduled rest day.
9 miles with 2 X 3 miles @ marathon pace with 2-3 minute recovery jog in between
9 miles at Riverview Park with 2 X 3 miles @ about marathon pace with 3 min recovery.
8:53 average pace
Marathon pace is 8:20. I programmed my Garmin to beep if my pace wasn’t between 8:05 and 8:40 for the marathon pace miles. In hindsight, I wish that I had narrowed that window. I need to work on consistency, but I guess that’s what these marathon-pace runs are supposed to teach me.
I’m still confused about how difficult my marathon pace should feel at this point in training. I finished the two 3 mile segments without too much trouble, but I’m not sure how much longer I could have maintained that pace.
3 easy miles
3 easy miles at Monticello in the rain.
Who doesn’t love splashing in puddles?
Total mileage for the week: 26.8 miles
Goals for next week:
I think I’ll stick with the same ones from last week: Strength train twice and take my iron daily.