Training from the past week….

Training Week of 1/21:

Solid week of training…great longer marathon workout on Wednesday (totaling 20 miles) and a solid longer run on Saturday. The longer run on Saturday was not long enough to be marathon specific, but it was a great aerobic workout overall. I feel like these are the runs that I have been lacking over the years and really want to continue to make them a staple…..

Sunday: 30 minute jog around athletic fields

Saturday: (T. Rowe Price Loop) 14 miles total with middle 10 miles at 5:48-5:43-5:39-5:35-5:33-5:33-5:32-5:29-5:23-5:12 (pushed last minute)

Friday: Lunch: 40 minutes easy on turf fields at Garrison Forest School. Pm: 15 minute jog—-short weight session—-15 minute jog

Thursday: Lunch: 40 minutes easy on turf fields at Garrison Forest School. Pm: 40 minutes on spinning bike.

Wednesday: (Valley Centre Parking Lot Loop) (22 minute warm-up/30 minute cool-down)  8 loops/6 loops/4 loops/2 loops with 2 loop recovery (2 loop splits—(4:51/4:50/4:47/4:46)–(5:37)–(4:38/4:39/4:39)–(5:46)–(4:33/4:34)–(5:58)–(4:24)  (Still have not measured the loop, but I like the fact that it is flat and I will be running a flat marathon in March)

Tuesday: 60 minutes on turf at Garrison Forest School. 12 x straightaway hard…starting at 12:00 I ran a straightaway hard every 4:00.

Monday: 50 minutes easy on Greenspring Valley Hunt Club golf course. 3 x :20 hard over last mile to get legs turning over.


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