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What did the last 6 weeks look like? Not very intense. At the bottom of the page is a screen shot of my Strava training log, and right below this is a quick break down of the "hard" stuff during those final 6 weeks.
Workout, Lon Runs, weight lifting, and Races
(Pilates every Wednesday for 60min and "weights" means running specific, heavy weight lifting for 30min-60min)
Oct 28-Nov 2
Tuesday - AM easy 3 miles/PM 4 miles w/5 x 8sec hill sprints at MAX effort w/3min walk rest b/t
Thursday - AM 4 miles easy/PM Halloween Mona (20min fartlek) - 3.49 miles (5:43/mile) new PR!
Sunday (long run) - Clarksburg Half Marathon in 1:18.28. A tough race for me. I went out too hard and just had an off day. That combined to slow me down by 2 minutes compared to my last HM just 4 weeks earlier. Total daily mileage: 17.2 (2 hours w/WU and CD)
Nov 4-10 (74 miles)
Tuesday - AM 1 mile/PM 8.5mi w/3/4 Deeks Quarters: 6 x 400m fast/200m float in 13:10 for my second fastest 2/4 Deeks ever. Tried to not go "hard" and succeeded.
Thursday - 2.25mi, 1.25mi, 1.5mi @ 5:40-5:50 + 2x200m, 1 x 400m @ 4:20-4:30 pace
Friday - 6.6mi w/5 x 8sec HS + weights
Saturday Long Run - 13.5 miles @ 9:38/mile (2 hours)
Sunday Medium Distance Run - 12.1 miles @ 8:13/mile + weights
Nov 11-17 (74 miles)
Tuesday - 10 miles w/Deeks Quarters: 8 x 400 fast/200 float in 17:48. Tired brain, but still got it done
Thursday - 10.5 miles w/ 4 x 30sec hill repeats + 3:05 up Wycoff + 2 x 8min @ 10k effort
Friday - AM 5mi/PM 5mi + weights
Sunday - Mud, grass, sand, and hills - PA Cross Country Championships 10k in 37:11, 98th place out of 133 (97min total w/WU and CD)
Nov 18-24 (68 miles)
Tuesday - 10 x 400m ins and outs, running the straights hard and jogging the turns + weights
Thursday - 4 x 100m strides + 5 mile tempo alternating 10k/HM/MP (5:34, 6:07, 6:02, 5:48, 6:13)
Saturday Long Run - 13.5 mi @ 9:06/mi (2 hours)
Nov 25-Dec 1 (51 miles)
Tuesday - 9mi w/8 x 3min @ HM pace, 1min jog + 4 x 25s hills @ 800m effort + weights
Friday - 10.4mi w/7 x 2/1, 7 x 1/1, 7 x ‘30/‘30 alternating between fast and jog
Saturday Long Run - 13.6mi @ 8:40/mi (2 hours)
Dec 2-8 (62 miles)
Tuesday - 7 miles w/strides
Thursday - 9 miles w/2mi tempo + 3 x 1mi @ MP/HM/MP w/90sec rest
Sunday - CIM in 2:43 (6:13/mi) PR!
All green circles are easy runs, which I run between 7:00/mile and 9:00/mile with almost all of those runs falling between 7:30/mile and 8:15/mile. Workouts are yellow circles and races are red. The number on each day represents the total mileage for the day and some days have 2 circles indicating that I ran twice that day. Races have 2 green circles which are the warm up and cool down.
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