McMillan Custom Marathon Plan: Week 12 Day 2

Posted by Steve ()

September 16, 2008

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Week 12, Day 2
Phase: Marathon
Workout: 15 to 30 minute Warm-Up + Stride Workout: 8 to 10 times 30 seconds with 1 minute recovery jog between + 15 to 30 minute Cool-down
Purpose: Build Sprint - leg turnover and lactic acid tolerance

Not quite as tired as yesterday, but definitely not as sharp as I’d like. Left shin still a bit tender so I cut back my warm up and cool down to the bare minimum 15 minutes each. I didn’t, however, scrimp on the important part of the workout; 10 times 30 seconds with a 60 second recovery jog.

Actually I felt better on the 30 second intervals than I did for the rest of the workout, but maybe that’s just me being optimistic about things. Anyway, glad to get this one out of the way and I’m looking forward to more ice tonight, a good night’s sleep and an easy “recovery” day tomorrow.

For the record:

Distance: 5.75 miles
Time: 45:00
Pace: 7:49 per mile