Here are the weekly runs for my coach. Kind of squished them all into three days to enjoy the cooler weather. I feel pretty good after running three days in a row, so I know my strength training is paying off:
Monday: 5 miles, comfortable pace
Tuesday: Tempo run: 6 miles of tempo: 1 mile warm up, four miles of 6 minutes at Marathon pace (10:00-10:20 range with an average of 10:00), 6 minutes of easy pace, 1 mile cool down. I ran this with the speedy Mel so we hit around the 10 minute mark on our hard intervals.
Wednesday: 4 miles, comfortable pace
Saturday: 10 miles, comfortable pace
Total miles for the week: 25 miles
Kind of a cut back week this wee,k but I am good with that. The mileage is going to start creeping up in the zone that my body tends to crumble in, so any rest and recovery I can give it, the better. I really do think the strength training is helping, as I only have very minor aches and pains (knocking on a huge piece of wood as type this). I take my recovery from each run very seriously, and am making sure I get a good balance of fats and proteins post hard work outs and long runs. The rest of my diet has kind of been crap this week, and I need to get back to being good, especially at lunch. Last week we didn't have any sample prep in the lab, so I ate out three days (BAD ME). I am going to be good this week and stick to my hummus for lunch and my quest bars for my sweet tooth.
Have a great week! Since my hubby will be at home all week due to a short lay off, I am going to get to run in the morning. Pray that my kiddo goes to be early every night!