I have had some great runs this week, not necessarily the fastest, but they felt good. I feel strong. I spent more time this week doing hill work than I have recently. My half in San Diego (in 4 weeks) has a massive hill at the end – I need to be prepared. I’m not particularly aiming for a PR at that race. I’m just going to run and have a good time with one of my very best friends.
Anyway, the recap…
Sunday – Recovery day: 100 pushups (I’m still working on the http://hundredpushups.com/ plan. It has been very effective for me. I hate pushups but I am gaining ground quickly); yoga; hamstring flexibility
Monday – 30 minute recovery run done on the treadmill to keep my pace in check (3.19 mi/9:23 pace); 3 rounds of 4 way plank; hamstring flexibility
Tuesday – Hills: 2 big ones ~ 1/2 mile each @ ~8:30/40 pace, a variety of small ones, total elevation gain 393 ft., 4.0 mile, 34:37, 8:39 ave pace; 110 pushups; hamstring flexibility
Wednesday – Easy Run 5.30 mi., 45:00, 8:27 ave pace, 344 elevation gain; Strength training: box jumps, step ups, squats, hamstring curls, 4 way plank (3 rounds)
Thursday – Intervals 4.87 mi, 40:05, 8:14 ave pace, 310 elevation gain; I tried to find some hills for these intervals but wasn’t looking to run up the huge hill over and over again, so I did the best I could otherwise; 121 pushups
I am definitely ready to tackle my long run this weekend. We have had cooler weather here, so Saturday should be a great morning for a run!