Last week I did 90 miles. My second workout of the week was on Friday morning and I did a 5 mile tempo. I ran it on my own and ran 26:45 (5:21 pace). Good workout for my first tempo of the season. I did my 16 mile long run Saturday. Typically, I don't like running a workout and then my long run the next day since it's like running back to back workouts. The weather was great last week. Several days where I ran in shorts and a t-shirt. Fricking awesome for January in Chicago!
January 9 - January 15, 2012
Monday - 10 miles in the morning and 4 in the afternoon.
Miles = 14
Tuesday - Fartlek/800m workout. 8 x 800m with 90 second jog rest (typically running about 300-350 meters) + 1 x 400m @ 1:13.. My intervals: 2:26, 2:27, 2:26, 2:29, 2:32, 2:34, 2:32, 2:28. Considering this was a workout I did on my own on the roads and not on the track it was solid. Two weeks earlier I did 10 x 800m workout with Pat Rizzo on the track and ran between 2:19-2:24 with 90 seconds rest.
Miles = 15
Wednesday - 8 miles in the morning and 6 in the afternoon. recovering from yesterday's workout. The afternoon run felt better than the morning run.
Miles = 14
Thursday - Hill workout in the morning. 10 x 350 meter hill (in the snow) with 350 jog rest. 10 miles in the morning. 3 miles in the afternoon (Lots of snow so footing was bad and it was super windy.
Miles = 13
Friday - 8 miles in the morning and 5 in the afternoon.
Miles = 13
Saturday - 16 mile long run
Sunday - 10 mile recovery run
Mileage for the week = 95
Eric Wallor
January 9 - January 15, 2012
Monday - 10 miles in the morning and 4 in the afternoon.
Miles = 14
Tuesday - Fartlek/800m workout. 8 x 800m with 90 second jog rest (typically running about 300-350 meters) + 1 x 400m @ 1:13.. My intervals: 2:26, 2:27, 2:26, 2:29, 2:32, 2:34, 2:32, 2:28. Considering this was a workout I did on my own on the roads and not on the track it was solid. Two weeks earlier I did 10 x 800m workout with Pat Rizzo on the track and ran between 2:19-2:24 with 90 seconds rest.
Miles = 15
Wednesday - 8 miles in the morning and 6 in the afternoon. recovering from yesterday's workout. The afternoon run felt better than the morning run.
Miles = 14
Thursday - Hill workout in the morning. 10 x 350 meter hill (in the snow) with 350 jog rest. 10 miles in the morning. 3 miles in the afternoon (Lots of snow so footing was bad and it was super windy.
Miles = 13
Friday - 8 miles in the morning and 5 in the afternoon.
Miles = 13
Saturday - 16 mile long run
Sunday - 10 mile recovery run
Mileage for the week = 95
Eric Wallor
