Monday: AM: 6 Miles EZ slow run with Mickey
PM: 10 Miles Progression started 6:30 pace worked down to 5:40 pace, total time 61:00
Tuesday: AM: 13 Miles easy 7:00-7:30 pace
Wednesday: AM: Fartlek Workout: 20 minutes + 2 x 90 sec on/90 sec off, 4 x 60 sec on/60 sec off, 4 x 30 sec on/30 sec off, 4 x 15 sec on/ 15 sec off, + 26 minutes: 10 Miles total
PM: 12 Miles easy 7:00 pace
Thursday: AM: 12 Miles easy 7:00 pace
Friday: AM: 10 miles easy 7:00-7:30 pace
Saturday: AM: Duel Ferries Run: Brisk 20 Miles(1st 10 Miles 61:00(6:06 pace), 2nd 10 Miles 58:00(5:48 pace)), got the "duel ferries record"-a record previously owned by the GRC runners in 2:02 or something, the total time of my run was 1:59:00. The GRC is now ever so focused on claiming the record again.
Sunday: AM: 12 Miles very easy-8:00 pace. Ran some miles with Maria who is training very well for her half marathon in 3 weeks
TOTAL: 106
This week was focused on final endurance work. The brisk 20 miler really helped give my endurance that extra confidence. The next few weeks will be sharpening towards the half and the pace will drop. Also next week I will get back on the track again and do an important LT/Half Marathon workout-designed specifically to simulate a half marathon race. It's time to begin dropping the hammer.
Keep in mind that the GRC's old record was run in the heat of late June, as I recall
ReplyDeleteGuess I know where we are running this weekend.
ReplyDelete