VT Dad’s fight vs. inertia & flab

This week was a good week.  I ran low mileage, nearly 26 miles.  The best part about this week is that I’m feeling healthy.  I also ran a 10K PR, about 7 years after my prior PR, which was set on a course which lost 300 feet in elevation over the 6.2 miles.  Yesterday’s 10K was on a course with rolling hills.  My time translates to ~3:54:34 marathon, which would be a PR by 23+minutes, but would be 24+minutes shy of Boston qualifying standards.  I still am trying to improve and tinker with my running form.

My schedule for the coming week is as follows:
Proprioceptive Cue: Scooting
Monday: Base Run + Drills: 9 miles @ Base pace, 2×20 seconds stiff legged run, running no arms
Tuesday: Mixed Intervals: 1 mile warmup and cool down, 2K@ half marathon pace (8:39 per mile), 2 minute  active recovery, 1 mile @10K pace(8:13 goal), 2 minute  active recovery, 1K@5K pace (4:57 goal), 2 minute  active recovery, 800m @3K pace (3:48 goal)
Wednesday: Recovery Run: 2-6 Miles at Recovery Pace
Thursday: Tempo Run @ Half Marathon pace. 1.5 miles warmup and cool down, 5.5 miles@ (8:39 goal pace).
Friday: Recovery Run: 2-6 miles at Recovery Pace
Saturday: Base Run: 5.34 miles@ Base Pace
Sunday: Endurance Run: 18 Miles at Base Pace

This entry was posted on Sunday, March 29th, 2009 at 4:49 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.