week of 13 April

MPW 65

-- 32.5 + marathon = 58.7

Monday, April 13

3-4 mile easy run w/5 strides

-- 3.51 @ 9:43

2-3 sets max push ups

-- forgot the push ups and I love doing push ups on Monday night. I'll do these Tuesday.

Tuesday, April 14

7-10 mile total moderate run including 3 x 1 mile @ GMP w/1 min jog recoveries then 2 x 800m @ 10k effort w/2 min recoveries. Finish run w/10 strides

- 7:14, 7:16, 7:12 w/200m rest, 200m rest then 2x800 w/400m rest in 3:18 (slow!) and 3:13 (nailed it from the beginning). Totally forgot the 10 strides. I need to tattoo these workouts on my arm or something. Total 8.70 @ 8:05

core plank

-- did the pushups tonight. 35 and 6. Left lower ab (if there is such a thing) was sore. My right hamstring is also tight tonight. I did the foam roaller.

Wednesday, April 15

6 mile easy run

-- 6.14 @ 9:35

-- did the core plank tonight. Figured the race is on Mon vs Sun, so this was OK

Thursday, April 16

6-7 mile easy run including 4 x 45 sec’s @ 5k effort w/1 min jog rests

-- at St. Louis airport 6.00 @ 9:05 on treadmill. 5k effort was 6:30 on treadmill. I'm not yet used to faster than that on a treadmill -- kinda scary

Friday, April 17 – increase carbs to 70%

5 mile easy run w/6 strides

-- 5.16 @ 9:01 including strides

Saturday, April 18– increase carbs to 70%

3 mile easy run w/10 strides

-- 3.01 @ 9:02 including strides. It was 70 degrees outside. HR was *really* high. Nerves? Heat?

Sunday, April 19 – increase carbs to 70%

2 mile easy run w/5 strides

-- skipped to sleep before leaving at 630 for the airport. I was awake anyway though and probably could have run.

Week of 13 April: 32.5 miles.