week of 30 March

MPW 41
-- did 38.

Monday, March 30
3-4 mile easy run
-- 3.2 @ 9:10. The second mile was 8:53 and I slowed down thinking that maybe my easy days haven't been easy enough. I didn't feel the hamstring at all.
2-3 sets max push ups
-- 35 and 6

Tuesday, March 31
5-6 mile easy run w/10 strides
-- 5.44 @ 8:58. I'm on auto-pilot with Tues easy runs and totally forgot the strides.
core plank
-- yep

Wednesday, April 1
6-7 mile moderate run including 3 x 1mile alternating every 400m between 10 mile goal pace and marathon goal pace. 2 min jog rest between reps. Full recovery then 4 x 200m @ 5k effort w/200m jog rests.
-- 7.8 miles. Couldn't get this under 7 with the track almost 1.5 from my house.
1.6 warmup
1:48/150 (perfect), 1:43/161 (slow!), 1:49/160 (good), 1:40/165 (perfect)
2:08 rest
1:46/156 (fast), 1:42/165 (slow again!), 1:46/165 (fast again), 1:40/170 (perfect)
2:02 rest
1:46/158 (fast), 1:40/167 (perfect), 1:47/166 (good), 1:39/169 (good)
2:05 rest -- suppose to be full rest. I would have done more, but I was already over 5 miles and I didn't feel like I need any more rest (hr got under 150).
:47/162 (perfect), 1:01 rest, :46/164, 1:02, :47/164, 1:05, :47/163
1.4 cooldown

Thursday, April 2
5-6 mile easy run w/5 x 30 sec’s @ 5k effort w/30 sec jog rests
-- 5.1 @ 8:54 (including the 5x30''). Went fine. I ran by a couple of bus stops at about 6:15 pace and felt like a lunatic.

Friday, April 3
3 mile jog w/6-8 strides
-- 3.2 @ 9:08. Could feel yesterday's 5x30'' a little bit in my calves.

Saturday, April 4
2 mile jog
-- I expected to be jumping out of my shoes, but my legs were a little heavy. Still it was 2 @ 9:01, which is probably a little fast for a "jog." Winds were also 20-30 mph. Hopefully it will die down before tomorrow!

Sunday, April 5
2-3 mile warm up w/10 strides @ ten mile race effort then 10 mile race!! Short cooldown.
-- got in 1 mile with no strides. 10 miles in 66:43! 0.25 mile cooldown.