Week 7: July 18 - July 24
"This was the first phase of my training, base training. For the first 6 weeks I trained 5 days a week about 30 miles a week. Training consisted of 45 min runs with a 7 mile long run on Saturday 7:45 to 8:00 pace. This week finally did a little speed work. On Tuesday, I did 8 x 400 at 5K pace to stay sharp. I need to be patient and progress slowly. "
Monday 7/18:
1 mile warm up dynamic stretches, 8 x 400 at 5K pace 1 mile cool down. Finally got to run with some kind of tempo. Legs feel strong and fresh.
Tuesday 7/19:
45 minute run 7: 30 pace easy run, 6 x 65 meter striders core workout
Wednesday 7/20
1 mile warm up dynamic stretches, 5k tempo run 7 :00 pace with some 100 meter accelerations. I felt strong and relaxed the whole way.
Thursday 7/21
40 minute easy run 7 :30 pace, 6 x 65 meter stride
Friday 7/22
1 mile warm up dynamic stretches, 2 x15 minutes fartlek 1minute 5K race pace , 2 minutes 7:30 pace .1 mile cool down. Felt awesome .Today ready for Saturday morning run then to the beach for some fun and relaxation.
Saturday 7/23
Dynamic stretches 55 minute easy run at local park AD Barnes, some small rolling hills in the shade .
By The Numbers
- 800m - 2:16.07
- 1500m - 4:48.59
- 1600m - 5:03.60
- 3000m (xc) - 11:05.00
- 3200m - 10:51.47
- 2 Mile (xc) - 12:20.85
- 2.1 Mile (xc) - 12:23.00
- 5K (xc) - 18:40.41