Proprioceptive Cue: Feeling Symmetry
SUNDAY - Rest
MONDAY - 400m Intervals @ 3,000m Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
10 x 400m @ 3K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
TUESDAY - Base Run + Drills
7 mi.@ base pace
stiff-legged run 2x20 sec.
running no arms 2x20 sec.
WEDNESDAY - 1-mile Intervals @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
3 x 1 mi.@ 10K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace
THURSDAY - Recovery Run
2-6 mi.@ recovery pace
FRIDAY - Recovery Run
2 - 6 mi.@ recovery pace
SATURDAY - 10K Tune-up Race
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
Peachtree Road Race 10K
1.5 mi. cool-down @ recovery pace
recovery pace = 8:37 - 9:47
base pace = 7:46-8:36
10K pace = 6:39
3K pace = 6:11 (1:32)
Last week began the Build 1 Phase of training. I had a good week as I logged a little over 40 miles for the first time in three weeks and recorded a 12-mile long run. I did feel a little worn down late in the week. I just need to be more aware of my sleep requirements as the mileage builds.
Build 1 Phase continues this week. Although I'm altering the schedule a bit to accommodate the Peachtree Road Race in Atlanta on Saturday. I'm actually two weeks ahead of schedule for this tune-up race and the original schedule only calls for a 5K. However I wanted to run Peachtree and got pulled in the lottery. I still plan to keep the intensity this week but I'll be a bit short on mileage. I've also front loaded the training week in an effort to give myself a slight recovery opportunity prior to Saturday's race. I'm curious to see how Saturday goes. The weather conditions, course, and crowd should preclude a PR opportunity so I'm just looking for a solid, even race with the opportunity to gauge my fitness.
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