InTheLongRun

Monday - Rest day - 1 mile run Tuesday - Intervals (15 minute warmup, 1k run at 10k pace, 90 second recovery X3, 3 min recovery, 1k run at 10k pace, 90 second recovery 3) Wednesday - 45 min spin bike Thursday - 25 min easy run, 20 min threshold pace, 25 min easy run Friday - 30 min easy run Saturday - Long Run - 2 1/2 hours Sunday - 45 minute easy run The week started out really good. Tuesday's intervals were really great and I hit the paces I would expect for a good 10k. T

Monday - Rest day - 1 mile run Tuesday - Intervals (15 minute warmup, 8 min run, 2min rest X4, 15 minute easy run) Wednesday - 45 min easy run Thursday - Intervals (15 minute warmup, 10k pace 2 min, 1 min recovery X5) Friday - 30 min easy run Saturday - Long Run - 135 min easy, 45 min marathon pace Sunday - 15 minute easy run I felt really strong during my runs this week after taking it easy last week while being sick. This week felt good to put my head down and put in some

Monday - Rest day - 1 mile run Tuesday - 30 min easy run Wednesday - 30 min easy run Thursday - 20 min easy run Friday - 1 mile run Saturday - 16.2 easy miles Sunday - 30 minute easy run I was sick most of this week so I bagged the planned runs for my training plan and just did easy short runs with plenty of walk breaks. All of my symptoms were in in my sinuses. I followed the rule I've always heard when deciding if you're too sick to run...symptoms above the shoulders = ru

Monday - Rest day - 1 mile run Tuesday - Intervals (warmup 15 min, run 3 min, recover 90 sec X5) Wednesday - 30 min easy run Thursday - 10 min easy pace, 10 min threshold, 10 min easy Friday - 20 min easy run Saturday - Rest day - 1 mile run Sunday - Long Run - Half marathon planned, 12.34 completed The week started out really rainy. I was stuck on the tread Monday-Wednesday. I'm lucky to have a nice tread in my basement with a quality running deck so I don't have to upend

Monday - Rest day - 1 mile run Tuesday - 45 minute easy run Wednesday - Intervals (warmup 10 min, run 8 min, recover 2 min X4) Thursday - 40 min recovery run Friday - 40 min easy run Saturday - 90 minute long run (60 min easy, 30 min half marathon pace) Sunday -Rest day - 1 mile run This was a bit of a down week and it was a welcome reprieve. The easy runs and recovery runs are nice because there's no thinking involved. My Garmin watch does the work for me on the intervals