Monday – 7 miles @ 7:56 avg, 2 warm up miles and the remainder with 20 second pick ups sprinkled in: 8:00/7:16/7:31/7:27/7:39. I felt great on this run and that was very encouraging.
Tuesday was 5 recovery miles at 9:05 average & core work. I am working really hard at taking my recovery runs very very slow and steady, not letting my heart rate get about 160.
Wednesday was a 6 mile ladder workout at 8:13 average. 15 minutes warm up, 8 minutes @ 7:50 average/zone 3, 2 minute recovery zone 1, 4 minutes @ 7:33 avg/zone 4, 2 minutes recovery zone 1, 2 minutes @ 6:53 avg/zone 5A, 2 minutes recovery zone 1, remainder cool down at 8:15 average. This was another really good run. I felt strong and the paces felt within reach for the heart rate zones.
Thursday was another 5 recovery miles at 9:06 average. I ran on the soft dirt which felt great.
Friday – 2500 meter swim with drills. The first 500 meters warming up, then with fins, then the pull buoy and hand paddles, then 500 free, the final 500 with fins. Paddling with the fins makes my quads so sore!
Saturday’s plan from my coach was a 75 minute aerobic run with a warm up and the rest in zone 2-3. For me, this means my heart rate should be no higher than 183. That particular day, that meant a pace of 8:21 average. I felt a little defeated that my speed wasn’t faster for the heart rate. 8 minute per mile and even less usually feels comfortable for me, but for some reason this day, I needed to be a little slower. Running by heart rate really takes your ego out of the situation.
After running, John had a friend in town and we went to a late brunch at Chubby Noodle in San Francisco.
They had bottomless dim sum and pineapple mimosas. The best part was the tiny little ducks in each drink!
Best recovery meal ever if you ask me 🙂