Daily Quote: "I've learned that finishing a marathon isn't just an athletic achievement. It's a state of mind; a state of mind that says anything is possible." --John Hanc, running writer
Today is my first road run for the season!! The next two weeks all my easy, short, recovery runs will be done on the roads as I gradually wean myself off the treadmill. I'll begin a Medium-Long Run on the roads by October 10th.
8:00 a.m. 6 miles. Time, 59:33. Overall Pace, 9:55 minute miles. Out and Back on Rainbow Avenue. Partly Cloudy, 73-75 degrees, wind north at 3 mph, humidity at 11%. Average heart rate 139 bpm. Cardiac drift, 144 bpm. (Note, my maximum heart rate is 190 bpm.) Shoes: New Balance 720. Drank 16 ounces of water during run.
What a beautiful day!! Ran very slowly as to avoid injury as I strengthen my stablizer muscles for uneven and harder road runs. I suffered no aches nor pain and my spirit is soaring. It's great to be back on the roads!
I never listen to music during road runs, but will continue running with music during my longer treadmill runs. I need to purchase more suntan lotion today as my old lotion from last year is almost empty.
Tuesday, September 22, 2009
Sunday, September 20, 2009
SUMMARY, SEPTEMBER 14-20, 2009
Daily Quote: "Long runs are crucial for success at completing the marathon, but to successfully accomplish a time goal, specific runs at goal pace should be performed to distances upward of 10 miles--usually every two weeks." --Kevin Polin, Marathon and Beyond Magazine, March/April 2009, pg 31.
I'll be adding more marathon goal pace miles, in my case 8 minute miles, throughout the next 11 weeks. My current strategy has been to run the first half of a long run at an easy progressive pace and the second half add marathon pace miles, thereby getting the benefits of both distance and pace.
Hectic weekend as I helped Cameron's family move their belongings, therefore I shuffled my Medium-Long Run to Sunday and ran an Easy Recovery Run on Saturday. I stubbed my big left toe moving furniture and it's still sore, I don't think it's broken or I wouldn't still be able to run on it...will keep a close eye on the toe.
8:15 a.m. Medium-Long Run, Progressive. 14 miles. Time, 2:04. Overall pace, 8:51 minute miles. 24 Hour Fitness at Rainbow and Alta. Life Fitness Treadmill set at a 1% grade. 6 miles at 6.5 mph (9:14 minute miles), 5 miles at 6.6 mph (9:06 minute miles), last three miles at 7.5 mph (8.0 mph). Average heart rate: 151 bpm. Cardiac Drift: 160 bpm. (Note: my maximum heart rate is 190 bpm) Shoes: Nike Air Structures. Drank 32 ounces of Cytomax during run.
Tough run as I was still sore and tired from helping Cameron move yesterday. Next week should be easier, I'll repeat the 14 miler, but add another marathon pace mile.
SUMMARY, SEPTEMBER 14-20, 2009
Finished my sixth week of marathon training and ran a total of 67 miles, which is my highest weekly mileage this year! I've continued my running streak and haven't had a day without running since February 14th. I plan to increase my mileage slightly next week and add marathon pace miles during my Long Run and Medium-Long Runs. Only 11 weeks until the 2009 RNR Las Vegas Marathon!
I maintained my weight of 169 pounds on my six foot frame, which is surprising considering my high mileage, I must be eating too many calories during the weekend again. My new weight goal is to reach 165 pounds for my upcoming marathon on December 6th, which is approaching quickly.
I accomplished two weight circuit sessions last week, but lifting furniture and appliances during the weekend definitely feels like additional weight workouts! It's getting more difficult to find the time and energy to continue my weight circuit training and may temporary cease weight training until after the marathon.
My sleeping patterns have been erratic due to my extra activities, chores, and errands, most days I've only been able to sleep 5-6 hours. My morning heart rates are higher and reflects the extra stress I've been putting on my body. My heart rates have been all over the place from a low of 38 bpm on Wednesday morning to a high of 55 bpm on Sunday morning. Hopefully this coming week I'll be able to return to my usual sleeping routine.
A short recap of last week's training:
Monday: Lactate Threshold Run, 8 miles.
Tuesday: Recovery Run, 6 miles. Weight Circuit Training.
Wednesday: Long Run, 20 miles.
Thursday: Recovery Run, 6 miles. Weight Circuit Training.
Friday: General Aerobic Run, 7 miles.
Saturday: Recovery Run, 6 miles.
Sunday: Medium-Long Run, 14 miles.
Total Weekly Mileage: 67 miles.
I'll be adding more marathon goal pace miles, in my case 8 minute miles, throughout the next 11 weeks. My current strategy has been to run the first half of a long run at an easy progressive pace and the second half add marathon pace miles, thereby getting the benefits of both distance and pace.
Hectic weekend as I helped Cameron's family move their belongings, therefore I shuffled my Medium-Long Run to Sunday and ran an Easy Recovery Run on Saturday. I stubbed my big left toe moving furniture and it's still sore, I don't think it's broken or I wouldn't still be able to run on it...will keep a close eye on the toe.
8:15 a.m. Medium-Long Run, Progressive. 14 miles. Time, 2:04. Overall pace, 8:51 minute miles. 24 Hour Fitness at Rainbow and Alta. Life Fitness Treadmill set at a 1% grade. 6 miles at 6.5 mph (9:14 minute miles), 5 miles at 6.6 mph (9:06 minute miles), last three miles at 7.5 mph (8.0 mph). Average heart rate: 151 bpm. Cardiac Drift: 160 bpm. (Note: my maximum heart rate is 190 bpm) Shoes: Nike Air Structures. Drank 32 ounces of Cytomax during run.
Tough run as I was still sore and tired from helping Cameron move yesterday. Next week should be easier, I'll repeat the 14 miler, but add another marathon pace mile.
SUMMARY, SEPTEMBER 14-20, 2009
Finished my sixth week of marathon training and ran a total of 67 miles, which is my highest weekly mileage this year! I've continued my running streak and haven't had a day without running since February 14th. I plan to increase my mileage slightly next week and add marathon pace miles during my Long Run and Medium-Long Runs. Only 11 weeks until the 2009 RNR Las Vegas Marathon!
I maintained my weight of 169 pounds on my six foot frame, which is surprising considering my high mileage, I must be eating too many calories during the weekend again. My new weight goal is to reach 165 pounds for my upcoming marathon on December 6th, which is approaching quickly.
I accomplished two weight circuit sessions last week, but lifting furniture and appliances during the weekend definitely feels like additional weight workouts! It's getting more difficult to find the time and energy to continue my weight circuit training and may temporary cease weight training until after the marathon.
My sleeping patterns have been erratic due to my extra activities, chores, and errands, most days I've only been able to sleep 5-6 hours. My morning heart rates are higher and reflects the extra stress I've been putting on my body. My heart rates have been all over the place from a low of 38 bpm on Wednesday morning to a high of 55 bpm on Sunday morning. Hopefully this coming week I'll be able to return to my usual sleeping routine.
A short recap of last week's training:
Monday: Lactate Threshold Run, 8 miles.
Tuesday: Recovery Run, 6 miles. Weight Circuit Training.
Wednesday: Long Run, 20 miles.
Thursday: Recovery Run, 6 miles. Weight Circuit Training.
Friday: General Aerobic Run, 7 miles.
Saturday: Recovery Run, 6 miles.
Sunday: Medium-Long Run, 14 miles.
Total Weekly Mileage: 67 miles.
Wednesday, September 16, 2009
Faster 20 Miler
Daily Quote: "Mentally break your course into smaller sections. Your 15-mile run will feel much more doable if you break it into three five-mile segments. Once you get to the 12 mile mark of an 18-mile run, think to yourself, "OK, just under 10K from here." --Christine Luff, about.com running guide, from her article "Tips To Make Your Long Run Easier."
I run out and back for my Long Runs and often use the above mental trick for the last 6 miles of my long runs...I'm like a horse racing back to the barn.
Today is almost a repeat of last Wednesday's Long Run, with the exception of the last two miles at marathon pace!
7:30 a.m. Long Run, Progressive. Time, 2:55. Overall pace, 8:45 minute miles. 24 Hour Fitness, Alta and Rainbow Ave. Life Fitness Treadmill set at a 1% grade. 6 miles at 6.6 mph (9:06 minute miles), 6 miles at 6.7 mph (8:57 minute miles), 6 miles at 6.8 mph (8:49 minute miles) and last two miles at marathon pace of 7.5 mph (8:00 minute miles). Average heart rate: 153 bpm. Cardiac Drift: 162 bpm. (Note: my maximum heart rate is 190 bpm.) Shoes: Nike Air Structures. Drank 40 ounces of Cytomax during run.
Body feels great with no aches nor pain. Those last two miles at marathon pace were tough and makes me wonder how I'm going to continue this pace for 26.2 miles...must trust my training and rely a little on race day magic.
I'm totally exhausted and need to eat a little something before work. How I wish I didn't have to drive a cab for the next twelve hours.
Next Wednesday I'm planning on cutting back to 18 miles, but add more marathon pace miles.
I run out and back for my Long Runs and often use the above mental trick for the last 6 miles of my long runs...I'm like a horse racing back to the barn.
Today is almost a repeat of last Wednesday's Long Run, with the exception of the last two miles at marathon pace!
7:30 a.m. Long Run, Progressive. Time, 2:55. Overall pace, 8:45 minute miles. 24 Hour Fitness, Alta and Rainbow Ave. Life Fitness Treadmill set at a 1% grade. 6 miles at 6.6 mph (9:06 minute miles), 6 miles at 6.7 mph (8:57 minute miles), 6 miles at 6.8 mph (8:49 minute miles) and last two miles at marathon pace of 7.5 mph (8:00 minute miles). Average heart rate: 153 bpm. Cardiac Drift: 162 bpm. (Note: my maximum heart rate is 190 bpm.) Shoes: Nike Air Structures. Drank 40 ounces of Cytomax during run.
Body feels great with no aches nor pain. Those last two miles at marathon pace were tough and makes me wonder how I'm going to continue this pace for 26.2 miles...must trust my training and rely a little on race day magic.
I'm totally exhausted and need to eat a little something before work. How I wish I didn't have to drive a cab for the next twelve hours.
Next Wednesday I'm planning on cutting back to 18 miles, but add more marathon pace miles.
Sunday, September 13, 2009
SUMMARY, SEPTEMBER 7-13, 2009
Daily Quote: "Your goals should be realistic. Wildly optimistic goals that you don't believe you can ever reach are also not motivating. Your goals should be challenging yet achievable. You need to evaluate your current level as a marathoner and how much you believe you can improve." --Pfitzinger and Doulgas from their excellent book, "Advanced Marathoning."
My goal of a 3:30 marathon at the "2009 RNR Las Vegas Marathon" will be challenging, but I do believe I can accomplish this goal. My training is coming along very well, and I hope to be five pounds lighter than my last marathon. I set a personal record of 3:44:58 during the "2007 Las Vegas Marathon" and know that I'm stronger and fitter now.
SUMMARY, SEPTEMBER 7-13, 2009
Finished my fifth week of marathon training and ran a total of 64 miles, which is my highest weekly mileage this year! I've continued my running streak and haven't had a day without running since February 14th. I plan to increase my mileage slightly next week and add marathon pace miles during my Long Run and Medium-Long Runs. Only 12 weeks until the 2009 RNR Las Vegas Marathon!
I lost two pounds last week and now weigh 169 pounds on my six foot frame! My new weight goal is to reach 165 pounds for my upcoming marathon on December 6th, which should be a cake walk.
I accomplished two weight circuit sessions last week, but I still won't return to three sessions until after my marathon as it's just too difficult to find the time and energy to squeeze more into my routine.
My sleeping patterns have been good with the exception of Thursday morning when my morning heart rate was 151 bpm...undoubtedly due to Wednesday's tough 20 miler. The rest of the week my morning heart rates were averaging between 37-40 bpm.
A short recap of last week's training:
Monday: Lactate Threshold Run, 8 miles.
Tuesday: Recovery Run, 6 miles. Weight Circuit Training.
Wednesday: Long Run, 20 miles.
Thursday: Recovery Run, 5 miles. Weight Circuit Training.
Friday: Recovery Run, 6 miles.
Saturday: Medium-Long Run, 13 miles.
Sunday: Recovery Run, 6 miles.
Total Weekly Mileage: 64 miles.
My goal of a 3:30 marathon at the "2009 RNR Las Vegas Marathon" will be challenging, but I do believe I can accomplish this goal. My training is coming along very well, and I hope to be five pounds lighter than my last marathon. I set a personal record of 3:44:58 during the "2007 Las Vegas Marathon" and know that I'm stronger and fitter now.
SUMMARY, SEPTEMBER 7-13, 2009
Finished my fifth week of marathon training and ran a total of 64 miles, which is my highest weekly mileage this year! I've continued my running streak and haven't had a day without running since February 14th. I plan to increase my mileage slightly next week and add marathon pace miles during my Long Run and Medium-Long Runs. Only 12 weeks until the 2009 RNR Las Vegas Marathon!
I lost two pounds last week and now weigh 169 pounds on my six foot frame! My new weight goal is to reach 165 pounds for my upcoming marathon on December 6th, which should be a cake walk.
I accomplished two weight circuit sessions last week, but I still won't return to three sessions until after my marathon as it's just too difficult to find the time and energy to squeeze more into my routine.
My sleeping patterns have been good with the exception of Thursday morning when my morning heart rate was 151 bpm...undoubtedly due to Wednesday's tough 20 miler. The rest of the week my morning heart rates were averaging between 37-40 bpm.
A short recap of last week's training:
Monday: Lactate Threshold Run, 8 miles.
Tuesday: Recovery Run, 6 miles. Weight Circuit Training.
Wednesday: Long Run, 20 miles.
Thursday: Recovery Run, 5 miles. Weight Circuit Training.
Friday: Recovery Run, 6 miles.
Saturday: Medium-Long Run, 13 miles.
Sunday: Recovery Run, 6 miles.
Total Weekly Mileage: 64 miles.
Saturday, September 12, 2009
Set Challenging Goals
Daily Quote: "Ryan Hall's goal last spring was to be the first American man in 25 years to win the Boston Marathon. Deena Kastor's goal this fall is to win the Chicago Marathon just longer than a year after having a broken foot. Mahon wants his runners to set goals that make them stretch themselves, to have to try something they haven't done before. When setting specific goals, aim a little bit higher than might seem reasonable. Or, as the Mammoth group's Web site (Mammoth Track Club) puts it, elevate your expectations." --Scott Douglas, Running Times Magazine, October 2009, sidebar article "Little Lessons From Mammoth," pg 39.
My challenging goal that is a little bit higher than might seem reasonable is a sub 3:30 marathon this December 6th, which is 8:00 minute miles. Considering my marathon personal record is 3:44:58 (BQ) set during the "New Las Vegas Marathon" on December 2007 it will definitely be challenging as I'll need to knock off 14 minutes off my marathon time, or 32 seconds per mile!" My secondary goal would be my marathon personal record, the third goal finishing under four hours.
Today's will be a Medium-Long Run, which will be a little different as I'll be tacking on two marathon pace miles during the run.
8:00 a.m. Medium-Long Run, Progressive. 13 miles. Time, 1:56. 24 Hour Fitness at Rainbow and Alta. Life Fitness Treadmill set at a 1% grade. 6 miles at 6.5 mph (9:14 minute miles), 5 miles at 6.6 mph (9:06 minute miles, last two miles at 7.5 mph (8.0 mph). Average heart rate: 151 bpm. Cardiac Drift: 160 bpm. (Note: my maximum heart rate is 190 bpm) Shoes: Nike Air Structures. Drank 32 ounces of Cytomax during run.
Tough run! No aches nor pain, but I felt pretty weak during that last marathon paced mile and wondered how in the world am I going to accomplish a sub 3:30 marathon time in December...I hope that adding more marathon pace miles during the next 13 weeks will help my body to adapt for that challenging goal.
Las Vegas is having a hot September! Last year I had already started incorporating road runs with my Recovery Runs, but this weekend it's still too hot for me to get off the treadmill...today's forecast: "Mostly sunny. Highs around 108. Light wind becoming south around 10 mph in the afternoon." The forecast for the rest of the week is cooler, with highs around the mid 90's...maybe next week I'll incorporate my Recovery Runs on the roads??? I'm very anxious to getting started with my training on the roads!
My challenging goal that is a little bit higher than might seem reasonable is a sub 3:30 marathon this December 6th, which is 8:00 minute miles. Considering my marathon personal record is 3:44:58 (BQ) set during the "New Las Vegas Marathon" on December 2007 it will definitely be challenging as I'll need to knock off 14 minutes off my marathon time, or 32 seconds per mile!" My secondary goal would be my marathon personal record, the third goal finishing under four hours.
Today's will be a Medium-Long Run, which will be a little different as I'll be tacking on two marathon pace miles during the run.
8:00 a.m. Medium-Long Run, Progressive. 13 miles. Time, 1:56. 24 Hour Fitness at Rainbow and Alta. Life Fitness Treadmill set at a 1% grade. 6 miles at 6.5 mph (9:14 minute miles), 5 miles at 6.6 mph (9:06 minute miles, last two miles at 7.5 mph (8.0 mph). Average heart rate: 151 bpm. Cardiac Drift: 160 bpm. (Note: my maximum heart rate is 190 bpm) Shoes: Nike Air Structures. Drank 32 ounces of Cytomax during run.
Tough run! No aches nor pain, but I felt pretty weak during that last marathon paced mile and wondered how in the world am I going to accomplish a sub 3:30 marathon time in December...I hope that adding more marathon pace miles during the next 13 weeks will help my body to adapt for that challenging goal.
Las Vegas is having a hot September! Last year I had already started incorporating road runs with my Recovery Runs, but this weekend it's still too hot for me to get off the treadmill...today's forecast: "Mostly sunny. Highs around 108. Light wind becoming south around 10 mph in the afternoon." The forecast for the rest of the week is cooler, with highs around the mid 90's...maybe next week I'll incorporate my Recovery Runs on the roads??? I'm very anxious to getting started with my training on the roads!
Wednesday, September 9, 2009
20 Miler!!
Daily Quote: "Negative split workouts can help meet three important training objectives: First, they develop the self-discipline needed to not run too fast at the beginning when it feels "so easy" and "too slow. Second, they develop the mental toughness needed to run faster when getting tired at the end of the race. Finally, they develop the wisdom needed to avoid the false prophets dressed in jackrabbit singlets." --Roy Benson, Running Times Magazine, in the article "Avoid the Zero to 60 Mad Dash," October 2009, pg 28.
I learned about negative split workouts four years ago from the book, "Advanced Marathoning," by Pfitzinger and Douglas, which helped me achieve two Boston Qualifiers...although in shorter races like the 5k I still tend to start too fast.
I feel very strong this week as last week was a cut-back week and today I'm full of energy, what better time for my first 20-miler of the year?!?
7:30 a.m. Long Run, Progressive. Time, 2:59. Overall pace, 8:58 minute miles. 24 Hour Fitness, Alta and Rainbow Ave. Life Fitness Treadmill set at a 1% grade. 6 miles at 6.6 mph (9:06 minute miles), 6 miles at 6.7 mph (8:57 minute miles), last 8 miles at 6.8 mph (8:49 minute miles). Average heart rate: 150 bpm. Cardiac Drift: 158 bpm. (Note: my maximum heart rate is 190 bpm.) Shoes: Nike Air Structures. Drank 40 ounces of Cytomax during run.
Body feels very tired and right ankle complained slightly during the last two miles, but overall a very successful workout. I'm going to need to visit the library soon and check out different tunes for my CD player as I'm already burned out on last week's selections.
The next two days I'm planning Recovery Runs as it takes my body that long to fully recover from a hard Long Run; hopefully I'll be fully recovered by Saturday, which will be my next hard workout, a Medium-Long Run.
Next Wednesday I plan another 20-miler, but include two marathon pace miles (8:00 minute miles) at the end of the run.
I need to rush to work, thankfully Wednesday is a very slow workday for us cabbies, although 12-hour shifts are a long day no matter how slow the cab business.
I learned about negative split workouts four years ago from the book, "Advanced Marathoning," by Pfitzinger and Douglas, which helped me achieve two Boston Qualifiers...although in shorter races like the 5k I still tend to start too fast.
I feel very strong this week as last week was a cut-back week and today I'm full of energy, what better time for my first 20-miler of the year?!?
7:30 a.m. Long Run, Progressive. Time, 2:59. Overall pace, 8:58 minute miles. 24 Hour Fitness, Alta and Rainbow Ave. Life Fitness Treadmill set at a 1% grade. 6 miles at 6.6 mph (9:06 minute miles), 6 miles at 6.7 mph (8:57 minute miles), last 8 miles at 6.8 mph (8:49 minute miles). Average heart rate: 150 bpm. Cardiac Drift: 158 bpm. (Note: my maximum heart rate is 190 bpm.) Shoes: Nike Air Structures. Drank 40 ounces of Cytomax during run.
Body feels very tired and right ankle complained slightly during the last two miles, but overall a very successful workout. I'm going to need to visit the library soon and check out different tunes for my CD player as I'm already burned out on last week's selections.
The next two days I'm planning Recovery Runs as it takes my body that long to fully recover from a hard Long Run; hopefully I'll be fully recovered by Saturday, which will be my next hard workout, a Medium-Long Run.
Next Wednesday I plan another 20-miler, but include two marathon pace miles (8:00 minute miles) at the end of the run.
I need to rush to work, thankfully Wednesday is a very slow workday for us cabbies, although 12-hour shifts are a long day no matter how slow the cab business.
Tuesday, September 8, 2009
SUMMARY, AUGUST 31 - SEPTEMBER 6, 2009
Daily Quote: "I try to be consistent in my training. I have slowly built up my mileage over the past five years or so, which has helped me to avoid injuries and continue to improve. After every training period and race I learn something new, so I tinker with my training slightly to try to keep getting faster. This keeps it challenging and fun." --Doreen McCoubrie, Born on October 31, 1961 and ran the 2008 Twin Cities Marathon in 2:53:32!! Running Times Magazine, October 2009, from the column, "Age Group Ace," by Mike Tymn, pg 33.
The above quote could easily have been posted as my own training philosophy!! I find it amazing she can run so fast at 48 years old!
I'm behind on my blogging as I had a very busy Labor Day Weekend with my wife, the highlight being "The Jersey Boys" at the Venetian Hotel and Casino.
I plan on running a Recovery Run as soon as I finish last week's summary report, so this will be brief.
SUMMARY, AUGUST 31 - SEPTEMBER 6, 2009
Finished my fourth week of marathon training, which was a Recovery Week and only ran a total of 51 miles. I've continued my running streak and haven't had a day without running since February 14th. This week I plan on running my highest mileage of the year and I'm going to be hard pressed to find time on the computer. Only 13 weeks until the 2009 RNR Las Vegas Marathon!
I gained one pound last week, not surprising as I had reduced my mileage, but my diet was pretty much the same. I'm now 171 pounds on a six foot frame. My new weight goal is to reach 165 pounds for my upcoming marathon on December 6th.
I easily accomplished two weight circuit sessions last week, but I still won't return to three sessions until after my marathon as it's just too difficult to find the time and energy to squeeze more into my routine.
My sleeping patterns have been excellent due to last week's reduced mileage affording me more time to rest. My morning heart rates are lower than ever too, averaging between 37-40 bpm.
A short recap of last week's training:
Monday: Lactate Threshold Run, 6 miles.
Tuesday: Recovery Run, 5 miles. Weight Circuit Training.
Wednesday: Long Run, 15 miles.
Thursday: Recovery Run, 5 miles.
Friday: Recovery Run, 5 miles.
Saturday: Medium-long Run, 10 miles.
Sunday: Recovery Run, 5 miles.
Total Weekly Mileage: 51 miles.
I'm now off to the gym for an nice easy Recovery Run in preparation for tomorrow's Long Run.
The above quote could easily have been posted as my own training philosophy!! I find it amazing she can run so fast at 48 years old!
I'm behind on my blogging as I had a very busy Labor Day Weekend with my wife, the highlight being "The Jersey Boys" at the Venetian Hotel and Casino.
I plan on running a Recovery Run as soon as I finish last week's summary report, so this will be brief.
SUMMARY, AUGUST 31 - SEPTEMBER 6, 2009
Finished my fourth week of marathon training, which was a Recovery Week and only ran a total of 51 miles. I've continued my running streak and haven't had a day without running since February 14th. This week I plan on running my highest mileage of the year and I'm going to be hard pressed to find time on the computer. Only 13 weeks until the 2009 RNR Las Vegas Marathon!
I gained one pound last week, not surprising as I had reduced my mileage, but my diet was pretty much the same. I'm now 171 pounds on a six foot frame. My new weight goal is to reach 165 pounds for my upcoming marathon on December 6th.
I easily accomplished two weight circuit sessions last week, but I still won't return to three sessions until after my marathon as it's just too difficult to find the time and energy to squeeze more into my routine.
My sleeping patterns have been excellent due to last week's reduced mileage affording me more time to rest. My morning heart rates are lower than ever too, averaging between 37-40 bpm.
A short recap of last week's training:
Monday: Lactate Threshold Run, 6 miles.
Tuesday: Recovery Run, 5 miles. Weight Circuit Training.
Wednesday: Long Run, 15 miles.
Thursday: Recovery Run, 5 miles.
Friday: Recovery Run, 5 miles.
Saturday: Medium-long Run, 10 miles.
Sunday: Recovery Run, 5 miles.
Total Weekly Mileage: 51 miles.
I'm now off to the gym for an nice easy Recovery Run in preparation for tomorrow's Long Run.
Subscribe to:
Posts (Atom)
