Weekly Summary-Recovery Week 4

Sunday.
Good 12, but man I can feel the extra weight; much harder on body.

Saturday.
Ran 5k with girls in AM.

Friday
Walked four durning lunch and did some light weights.

At night, 70 degress, 94% humidity. Did 5 miles at normal pace and sweated through my shorts.

Thursday.
4 during lunch, six at night. Walked couple more to burn calories.

Wednesday.
Off

Tuesday.
8 with 2 X 1,000 meter moderate hills.

Monday
Off-out if town.

Weekly Summary-Recovery Week 3

Sunday.
Off

Saturday.
Off

Friday
12 miles, added some extra speed last 2.5 miles to break it up.

Thursday.
4 miles durning lunch.

Wednesday.
4 miles during lunch.
20 miles on bike at night.

Tuesday.
Off

Monday
5 durning lunch with 5 X 200 meter strides. Walk run 3 at night to burn calories.

Motivation

The local running store just asked me to be on their sponsored
Master's Beach To Bay Team. Can't screw around now, I'll have to get
into primo shape in next seven weeks as these guys are fast.

Nothing over 12 miles, but lots of LT / VOmax workouts. Will have to
lose at least 10 lbs.

Weekly Summary-Recovery Week 2

Sunday.
5 with extra speed and bump on incline.

Saturday.
7 in afternoon with extra speed. Jogged / walked 2 in evening with girls. 4 at night with 4 X 400 moderate hills.

Friday
Off

Thursday.
5, accelerated all the way through. Last lap just bout VOmax pace.

Wednesday.
Off

Tuesday.
5 with extra speed and extra bump on incline.

Monday
Off

Stopped Downward Slide

Ate junk food last week, but half as much as I had been consuming.  Also put in a decent 21 miles, with lots of hills.  Net effect, last week was first in about eight in which I did not gain weight.

I'll be bogged down in tax work until first week of May, but should be able to still get in 35-45 miles a week.  Will try to get in high quality runs, with lots of hill work.

Post marathon is my favorite time to run.  With no set schedule, it's a free run feeling.   There's no pressure to run a certain pace or distance.  Also, there are no restraints to hold back when you're feeling good out of concern for LT or LR later in the week.

Hope to drop 5 pound by Mid-May when I'll ramp up training before going to Australia.

 

Weekly Summary-Recover Week 1

Sunday.
Seven with 4 x 1,000 moderate hills, and a slight incline bump (2.5) during the flats.

Saturday.
Off

Friday
Seven

Thursday.
Off

Wednesday.
Off

Tuesday.
4 with 3 at slight incline. Walked a couple more.

Monday
3 miler, walked another 2. Have knot in lower back. Cold front comes in Wednesday, will increase to mileage.

New Orleans Post Race-Week 1

Took entire week off. Did run 5k with girls on Saturday.