Sunday, November 26, 2006

Recovery Week 4

Weekly Review

Total Miles: 68.50
Number of Workouts: 8
Stretching: light on the pre-run, better on post-runs
Yoga: None
P\U, S\U: 250\500

Notes: Thanksgiving trip interrupted normal training patterns.
Issues to Note: None.
Next Week Goal: Mileage 60-70, Grass Work, 5.1 M Road Race!

I am really enjoying the unstructured training time as it’s a mental relief from following a regimental schedule. It’s nice to be creative and dabble in a few different workouts for variety. My concerns are to add enough work and work hard enough so that when the 16 week Boston program starts I am ready. It’s only a month away and my recovery has run its course so now is the time to get the legs in motion.

Wd = easy 3m on treadmill
Th = 2x5k program on Cybex International treadmill, 7:00 pace and then a 6:30 pace for a total of 7m, rain all day, raw, my Wife ran the race.
Fr = Easy 11m on Ocean Drive
Sa = Easy 8m out to Second Beach, second run on treadmill 3m

Today’s run was 3x Hayne’s Loop progression. 1 - 34:41 (6:56), 2 - 33:19 (6:39), 3 - 32:23 (6:28) for a total of 1:40:25, distance is 15 miles (6:41). This does not include the w\u and c\d as I am not going to be tracking it anymore. HR came out to an average 156; take this reading for what it’s worth, allot of the time the monitor was displaying 0 or 228?, etc. Oh yeah, one wild turkey scuttled out of the road on my first loop to join his seven friends that were eating in someone’s backyard.

Training: am, 41 degrees, 15M 6:41 pace, progression, this is good work

Here is one of the trail photos from last weeks run.

Puffer Pond - ANWR

3 comments:

  1. Yes, that is good work. Nice progression, nice mileage.

    ReplyDelete
  2. Anonymous3:26 PM

    I'm envious of your speed! Great job with the progression.

    ReplyDelete
  3. Anonymous3:35 PM

    Looks like you are off to a good start... and you really haven't started your 16 week program. Good job!

    ReplyDelete