M: off (my legs needed it after a busy weekend of running 23+ and 6+ including the Claddagh Pub 4 miler)
T: 7+mi tot: 1.35mi warmup, then 12x {400m, and 200m recovery}, 1.6mi cooldown. The 400m runs were done in 3 sets of 4 at 1/2 marathon, 10K, 5K and 3K effort.
- Set 1: 1:43, 1:39, 1:39, 1:34
- Set 2: 1:43, 1:36, 1:34, 1:26
- Set 3: 1:44, 1:39, 1:38, 1:30
Wednesday is our mid-week medium/long run that started at about 6 miles way back in Week 22 (November last year) and is now at its peak of 12 miles now here in week 6 from now until the marathon (except final taper weeks possibly). 5 weeks to go! (but really, who's counting?)
T: 5.7mi tot: 5mi in 36:51, and then 6x150m strides following the run
In mile 5 I decided to throw in a random surge / sprint for about 1/10 mile just to mix it up (you could say just for fun) and make the otherwise ordinary workout more "interesting"
F: off
S: 17.4mi long run with tempo intervals, a really challenging workout!
Here the plan was: 1K warmup, 6K @ 6:58/mi, 5K @ 6:54, 4K@6:46, 3K@6:38, 2K@6:34, 1K@max effort with 1K recovery 7:21-7:41/mi pace between the intervals
Here is the workout data, I think I did pretty well compared to the plan (except the 3K interval)! A real highlight of the workout is that I managed a 6:55/mi pace for the whole workout (including those slower 1K recovery runs) - very encouraging!
runningahead log entry here
S: off
Summary after 17 weeks of training for Boston:
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| Claddagh Pub 4 Miler, March 4 2012 - Photo Credit Ted Tyler jimrhoades.com |
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