Sunday: 30:09 @ 8:24 min/mile pace, 3.59 miles...legs were tired/sore
Monday: gym day--5 min warm-up, 35 minutes on the elliptical + the 2 pilates videos i posted on Monday!
Tuesday: long run! 6 miles, 57 minutes @ about 9:30 min/mile pace (felt good!) + upper body (3x15 V-raises + hammer curl and shoulder presses, 3x20 rotating tricep kick-backs and crescent lunge rows, all with 5 lb weights) + ABS (2x25 crunches & cross-over crunches on physioball)
Wednesday: 33:52 @ 8:28 min/mile pace, 4.0 miles...stretched...legs and shins hurt (definitely slowed down the second half of my run b/c of muscle soreness--miles 1 & 2 @ 8:20 pace and then miles 3 & 4 @ 8:37 pace)
Thursday: rest!
Friday: 5 x 800 track workout @ 7:30 tempo pace (goal pace = 3:45 for each 800)
15 minute warm-up
1- 3:38 --1 min active rest
2- 3:42 --1 min active rest
3- 3:43 --1:18 active rest
4- 3:47 --1:30 active rest
5- 3:44 --15 min cool-down (definitely felt the shins/anterior tib muscle workin at the 3rd 800 and after that!)
+ ABS (3 sets w/ physio ball: 25 crunches, 25 cross-over crunches, 10 ball pikes, & "stir the pot" w/ 10 circles each direction)
Saturday: 32:01 @ 9:28 min/mi pace, 3.38 miles...definitely feeling the workout today!
Total Weekly Miles (without the 5x800 workout): 16.97 miles
*with the workout, a pretty big jump in mileage from last week, and still a little more than Week 29's total miles, which is why my shins are starting to hurt*
No comments:
Post a Comment