Monday - medium length run. 50-60 minutes at relaxed pace. CHECK!
Tuesday - Lighter distance day. 40-45 minutes, plus strides
Wednesday - Fartlek. 12-15 minute warm-up, 1-2-3-4-4-3-2-1 minutes at Tempo type pace, jog easy 1/2 time of what you just ran hard, 12-15 minutes cool down.
Thursday - Recovery run. 35-45 minutes at relaxed pace
Friday - Distance run. 50-60 minutes at relaxed pace
Saturday - Long Run - What you have been doing (or suppose to have been doing) +1 mile. So increase long run by 1 mile this week.
Tuesday - Lighter distance day. 40-45 minutes, plus strides
Wednesday - Fartlek. 12-15 minute warm-up, 1-2-3-4-4-3-2-1 minutes at Tempo type pace, jog easy 1/2 time of what you just ran hard, 12-15 minutes cool down.
Thursday - Recovery run. 35-45 minutes at relaxed pace
Friday - Distance run. 50-60 minutes at relaxed pace
Saturday - Long Run - What you have been doing (or suppose to have been doing) +1 mile. So increase long run by 1 mile this week.
(12 miles for me)
Sunday - Optional Day off if needed. Or up to 30 minutes very easy.
Sunday - Optional Day off if needed. Or up to 30 minutes very easy.
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today is monday. i went downtown indy to run at the canal. (this is the beginning of the sunset that i got to run in to) i missed running flat pavement but under trees next to water. i love downtown. i think tomorrow i may run at Butler or Eagle Creek. man, it is SO good to be back in indianapolis! i ran 60 minutes.....at a relaxed pace, but maybe too fast. i was rolling. seriously, rolling. i ran over 8 miles and i know i pacing at about 7:10-05 average. i'm not sure if i should be excited about this or nervous. i know that i am banking on altitude training right now, but i always wonder if my training is really going THAT well?
i know there is some kind of internal drive that won't let myself quit, i am ready to kick come auburn/bama/hog/ole piss butt! yeah, i am! thank God for that injury, my fire is burning and i just want september to get here.
on the other hand, i am rolling through training easily now, but what happens in 2 weeks when altitude wears off? i don't really know, ask me in 2 weeks.
high as a kite and yellow gatorade in my stomach,
noodle buns
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