before my run yesterday, I had a chance to shoot the javarunners going by. VERY MERRY GANG
Third week of training went very well. On my way out to my long run today, during which I will re-set and re-open the 'Humble Mile' race course I set last year.
The prizes this year are a bit different, relating more directly to trail running. Come run it if you want to earn one!
Back to the training:
Minutes prescribed – 385 - 445
Monday - 60
Monday – 57:09 trail
Tuesday - 70-75
Tuesday - 115
Wednesday - 15-20 WU/15-20 CD: Tempo Session 20@Marathon Pace, 5 minutes easy jog recovery followed by 2 x 8 min@ T-pace
Wednesday – Used my ‘parking lot track’ again for this tempo session. Pace graph attached. Not sure how well I did, but I’m getting used to following the workouts via the garmin tools.
intervals workout pace graph
Thursday - 45-60 recovery run, very easy
Thursday OFF
Friday - OFF or easy depending on how you are feeling
Friday – 1:12:20 trails easy
Saturday - Fartlek 15-20min warm-up. 4x90 seconds (90 seconds jog recovery at easy run pace), 3x60 seconds (60 E-pace R), 4x45 seconds (45s E-pace R), 4x30 sec. (30s E-pace rest), 4x15s (30s E-pace rest). 15-20min Rest
Saturday – 1:11:39 Aside from going out too hard on the first fartlek, all went well. This workout (known to runners as 'Mona Fartleks' is to prepare me for something. I don't know what yet, but that's part of the excitement of having a coach - she knows more about running than I do :)
Saturdays pace graph
runforsteem entry screenshot
Sunday - Long Run 90 - 100 minutes
Sunday - I'm going, I'm going!
My actual minutes – 460 (est.)