Monday:
Planned – 45 minutes easy
Actual – much better hitting the heart rate on this just over 6 mile Monday morning run. Humid (for a change!), but a little bit cooler. Felt good to mix things up and wear my New Balance MR00. Great shoe!
Tuesday
Planned – 30 minutes easy, 20 minutes steady
Actual – nice to change up the pace on this lunch run. Started with an easy 30 minutes, before stepping up the pace for the final 20. Finished with 7 miles at 7:07/mile pace.
Wednesday
Planned – 50 minutes hills
Actual – struggled a bit on this Mt. Trashmore hill workout, but know if I stick at it every week I’ll be a stronger runner. Hit some long hills, 2-tree hills, steps and criss-cross hills and pretty much maxed out my HR at 168bpm. Hot and humid. Glad when this one was done to be honest!
Thursday
Planned – 15 minutes easy, 6 x 3:00 hard w/ 2:00 recovery, 15 easy
Actual – enjoyed this one! The last couple of 3 minute hard sessions were a challenge, but I maintained pace and was able to finish off the workout pretty strong. Probably not the wisest idea to run this during the hottest part of the day, but “if you don’t train in it, you can’t race in it”. Right?!
Friday
Planned – rest day
Actual – first rest day in just over 3 weeks. The no running felt a little weird, but with a busy work day, the down time was much appreciated.
Saturday
Planned – 10 miles easy w/ strides
Actual – nice and early (5am) for the 10 miler. Plan was to keep things easy, but throw in 5 x 50m strides every other mile. Mission accomplished. Felt great!
Sunday
Planned – 17 miles easy
Actual – enjoyable run at First Landing State Park. Hit several of the side trails and was able to maintain a good pace/HR. Humidity still high, but the cooler temps were great! Miscalculated the distance on one of the trails, so ended up running 18 miles to finish at 56 for the week.
Another solid week. Now looking to step things up the next couple of weeks as I build towards the 12HR-ATR at the end of September and Crawlin’ Crab 1/2 Marathon in early October. Exciting times ahead!
Very impressive week! Most miles ive ran at a time is 3 maybe 4 lol. Inspirational how upwards to 17 miles can come so easy to you. One day ill be there :p