Monday was an easy 6 miles on the treadmill at 8:56 average. I did a lower body lift a core work after. I also went to Active Release Therapy Monday night. My left hip had a caught nerve. It didn’t hurt when I ran, but did bother me randomly throughout the day when I would step down or off a curb. Thank goodness I can go get it taken care off!
Tuesday was 7 miles at an 8:02 average pace. It was a mile warm up, then five 1 minute pick ups at 6:58 average pace with 1 minute recovery in between (about an 8:40 pace). Then another 5 pick ups, but this time for 1 minute 15 seconds at a 6:35 average pace, these were followed by 2 minutes of recovery running in between. I lifted upper body after.
Wednesday was 5 recovery miles at 8:56 average again and a full body lift. Right now we are not worrying about the speed in my running. It is all about recovering from racing and getting time on my feet.
Thursday was 20 minutes warm up, then 2x: 3 minutes @ 7:00 mile per average pace, 1 minute @ 6:30 mile per average pace, 1 minute easy recovery pace. 5 minutes recovery, then repeat the set above 2x again. Finally followed by 20 minutes of cool down. 8 miles total at 8:11 average overall.
Friday I did 2500 meters at the pool. It was a ladder workout – 100 meters, 200, etc up to 500 meters, then work back down.
Saturday I had an 1:15 of easy effort. It was beautiful and cold out. I felt really good. It was one of those runs where I felt like I could have kept going forever. It was really hard not to run an even 10 miles, but I am learning it is good to end your workouts feeling like you could have done more.
Sunday – rest
What I ate in a day:
Breakfast – oatfit oatmeal with PEScience Snickerdoodle protein mixed in, topped with bananas, blueberries and Nuts N More
Dinner was whole wheat spaghetti mixed with zoodles, tomato sauce and an Aidele’s Italian chicken sausage
What is your favorite go to meal?
Do you like your easy run days or workout days the best?