Monday - 60mins run, HR was really difficult to keep under 150. Freezing out.
Tuesday - 30mins easy jog in AM
Wednesday - Snow storm. No roads. Gym closed.
Thursday - 30mins easy jog in AM
Friday - nothing...work, obligations etc
Saturday - 75mins as follows: 5 x 12mins run/3mins brisk walk
Sunday - CCAC Grand Prix, 4.7mi - overall pace- 7:23
A couple of notes:
1) Pace at 150bpm is improving.
2) Weekly race performance holding steady.
This week...Wednesday and Saturday are the key days. The CCAC Grand Prix is over but Mary has an obligation on Sunday and will only have time for a quick run.
Here's what we have planned:
Mon - Active recovery, do something, just move a bit, if you can
Tue - 30mins easy jog - sub 150bpm
Wed - 60mins on treadmill as follows: 20mins easy, then 6 x 2mins at 5% grade at challenging (not brutal, ~8:45?) pace with 3mins recovery jog, cool-down until 60mins is done
- SPIN? - if yes, go easy - hydrate - heart rate under 145bpm
Thu - 30mins easy jog - sub 150bpm
- Swim? - if yes, make it moderate effort
Fri - 30mins easy jog - sub 150bpm
Sat - 90mins as follows: 5x15mins at 150bpm or below with 3mins brisk walk after each 15mins run EXCEPT run last 15mins segment at half marathon to marathon effort - if it feels right - don't force it.
Sun - 30mins easy jog - sub 150bpm