Proprioceptive Cue: Scooting
Sunday - Rest
Monday - Base Run + Drills
9 mi.@ 7:47-8:36
Stiff-Legged Run 2x20 seconds
Running No Arms 2x20 seconds
Tuesday - Mixed Intervals
Dynamic stretching warm-up
1 mi. warm-up @ recovery pace
1x2K @ half-marathon pace, 2-minute active recovery
1x1 mi.@ 10K pace, 2-minute active recovery
1x1K @ 5K pace, 2-minute active recovery
1x800m @ 3K pace
1 mi. cool-down @ recovery pace
Wednesday - Recovery Run
2-6 mi.@ recovery pace
Thursday - Tempo Run @ Half-Marathon Pace
1.5 mi. warm-up @ recovery pace
5.5 mi.@ half-marathon pace
1.5 mi. cool-down @ recovery pace
Friday - Recovery Run
2-6 mi.@ recovery pace
Saturday - Endurance Run
18 mi.@ base pace
I'm happy with last week's training. I got all of my runs in and hit 51 miles for the week. I hit most of my scheduled training times but still have some work to do. I hopeful that the warm temperatures and high humidity are dampening my pace a bit but I'm not resting comfortably on the that hope.
This week moves into the six-week "Peak Phase". The mileage will continue to go up both on my weekday speed work (pace will slow down a bit) and my long runs. The next three week's long runs will be 18, 8, and 20. After that (September 5 or 7), I'd like to run a half marathon but my work situation could conspire against that plan.
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