Goal Race: Baltimore
Goal Time: sub 2:20
M- ~21 with 1:00 HARD every 15 minutes and 2 minutes HARD
at 2:10 (total run 2:14--most at 6:30-40)
T- AM: 6 Easy on Treadmill (8:00 down to 7:30)
PM: 6 Easy
W- 18 total--alternate pace workout--4/3/2/1 mile with
10:00 jog recovery...all on grass loop that I estimate
to be a little more than 750 meters. Alternated loops in
2:40 and 2:20 with the last loop run in 2:10.
TH- 10 Easy
F- 16+ steady (HILLY) low 6:00s on flats/uphills and pushed
the downhills at around 5:30 or faster (to beat up the
legs a bit)
Sa- 10 EASY on Treadmill (Started out at 8:00 and worked
down to 7:00)
S- ~27+ (3:00 all on grass/trails with last 3k in 4:50/4:21
on out/back road...with first 1500 more uphill)
Total: 114 (was shooting for 105, but pushing last weeks
long run to Monday added to the total)