Proprioceptive Cue: Pulling the Road
Sunday - Rest
Monday - Base Run + Drills
6 mi.@ base pace
stiff-legged run 2x20 sec.
running no arms 2x20 sec.
Tuesday - 1K Intervals @ 5K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
3 x 1K intervals @ 5K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
Wednesday - Recovery Run
2-6 mi.@ recovery pace
Thursday - Tempo Run @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
3.5 mi. @ 10K pace
1.5 mi. cool-down @ recovery pace
Friday - Recovery Run
2 mi.@ recovery pace
Saturday - 10K Tune-up Race
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
10K tune-up race
1.5 mi. cool-down @ recovery pace
Thankfully, last week is behind me. I've rolled this recovery week forward so I can have the full week of preparation for the upcoming 10K on Saturday. This won't be a PR attempt because the course isn't certified (I actually believe it's between 0.1 and 0.2 miles short.) However, it is a race and I plan to run it accordingly (more on my strategic and tactical plans later in the week). I really need a solid, consistent week. Rest and nutrition will be important and I intend to be disciplined with both all week long.
2 comments:
Wondering about the course this year. When Wendy picked up their numbers, they are Strider numbers with their name on them. Does that mean they are running the race for the city and the course may be certified this year?
Pop
It doesn't look like Striders are sponsoring. I checked their website and the latest newsletter and there's no mention of the August 8th SW races. I suspect Kathy Bastian just picked up the numbers for the race from Striders and it serves as advertising for them.
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