Monday-Recovery run of 3 miles
Tuesday-Ended up resting but I had wanted to do a Kettle Bell workout and core. Didn't get to it.
Wednesday-5 mile training run. Slow and sure.
Thursday (today)- I have been wanting to try my hand at the progressive run. I know that they are best for longer runs but I have been wanting to try it. Here are my splits for my 4 mile progressive run. 9:43 (wanted 9:40), 9:27 (wanted 9:20-9:30), 9:06 (wanted 9:00-9:10), and 8:43 (wanted sub 8:50). I felt strong and did not get that old muscle pain. It just blows my mind at how different I feel. I can feel that this year is going to be much stronger. Quote:
"Learn from yesterday, live for today, hope for tomorrow.”
Albert Einstein
4 comments:
I like the quote.
Keep up the good work - Looking strong.
well done. hard work pays off
Congratulations! Sounds like you have taken your running to the next level! Based on your 4 mile progressive run, you are ready to break the 2 hour barrier at the Surf City Half.
Last 2 miles at goal pace! You need to put in some weekly time/mileage at this pace and a mid week shorter run is a great time to do that. Add a mile at this pace every other week then try a fast finish long run where you will close the last 2-3 miles of an 8 miler at that some pace! You could also split up a run at goal pace with short recovery like Andi did the other day. Nice work. Keep it up!
Karl
Post a Comment