A planned no-run day turned into a short recovery run when I ran out of the time I needed to do the swim and circuit training I wanted to do. Instead, I opted for a 30 minute treadmill jog at a 9-minute pace. It felt great, actually, and there was no lingering discomfort from the ankle. 9:00 is the pace I should be keeping on my LSD runs, and I was happy to see my heart rate hover around 125 or so during the 30 minutes run. That'll be a benchmark for me as I govern my pace on the long run this weekend.
I did some quick leg work: presses, glute extension and forward hip raises. Not much time for anything else.
I swung by Laces this evening and had a good chat with Michael. He gave me the 4 key runs he wants me to do and left it up to me how to schedule them, based on what fits my schedule best. Here's my plan:
Tuesday: Pace run - 6 miles @ HM pace (7:40-7:45). Spin class too?
Wednesday: Fartlek - 6 cycles of 3 mins at 5K pace and 1 min recovery w/10 min warm up and 10 min cool down...44 mins total
Thursday: No run; cross train of 4 x 500 swim drills and upper body strength work
Friday: Hill Intervals- 12x quarter mile hills @ 10K pace and jogging recoveries down (w/lower body strength training)
Saturday: No run; rest day
Sunday: 13.5 mile LSD @ 8:45-9:00 pace; adjust pace to keep HR at 125-130 bpm
That should give me about 33-34 miles for the week.
Monday, October 11, 2010
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