Jan 5-12 2009

First week back on the job. Coach Andy and I have teamed up again and have set our sights on some PR's this year. First will be to have a PR at the Vancouver Lake 1/2 on Jan. 25th. We are thinking 1:28. First week back of "real" running will be a transition week so Coach Andy can see where I am at.

Transition to training week.
Monday: 6 miles easy + 6 strides afterwards

47:09
Tues: AM: 30 min. spin PM: 1.5 mile warm up. 5 miles of tempo at 7:20-7:30 1.5 miles warm down

7.5 = 55:00 (1.5=11:27, 5 mile tempo; 7:05, 7:13, 7:17, 7:15,7:00; 1 mi = 7:43)
Wed: 5 miles easy recovery run

4 miles pushing Reid in 25 knot winds = 34:35
Thu: 7 mile run with short fartlek. About 3 miles into the run do 4 min. hard/ 2 easy; 3 hard/ 2 easy; 2 hard/ 2 easy/ 1 hard. finish the run at a comfortable pace

7=50:33; 7:55, 7:09, 6:57, 6:29, 6:45, 7:39, 7:36
Fri: OFF

No problem! :)
Sat: Long run of 12-14 miles. This doesn't need to be a pick up run; rather keep it at a steady, but not too easy effort (around 8:00)

14=1:54:23; 7:51, 7:52, 7:55, 7:34, 7:52, 7:54, 7:59, 7:59, 8:03, 8:15, 9:49, 8:33, 8:19, 8:24

It was slow but that's what it was suppose to be and it had a pretty good climb in it and some wind on the way back. Just tried to keep the HR down at 70%.

Sun: Recovery run of 6 miles + 6 strides

6=47:13