Monday: FINALLY. My first good run in what feels like weeks. 5×3:00 7/10 effort intervals. 8:00, 7:41, 7:30, 7:30, 8:00. 3:00 recovery in between. 5 miles total. CrossFit after work: 7 rounds: 7xburpees, 7xair squats, 7xsit-ups, 7xjumping jacks. 8:55 time. Strength: Deadlifts 5×5
Tuesday: 6 miles total. Easy endurance miles, 9:30 average pace.
Wednesday: 5.5 miles total. 2:00 TT (6:20 pace). 10x:45 at 6:20 pace, :90 recovery pace in between. CrossFit after work: 7 rounds: 3xdips, 3xpush-ups, 6×35 KB swings, 9xsquats.
Thursday: TT 4 miles (32 minutes, hilly, in 90 degree weather). 3 miles to “cool-down”. 7 total, all sub 8:30. CrossFit after work: 12 minutes AMRAP: 10xpush-ups, 15xsitups, 20mwalking lunges.
Friday: 4 easy miles (3 to warm up, 10 minutes rowing, 1 to cool down).
Saturday: 12-ish easy miles, average pace 9:13. It was already hot when I started, but not too bad – still, I’ve had such a bad couple of long runs, I just wanted to take this run easy and finish when I still felt good. I felt strong at 12 miles and finished happy. Mission accomplished.
Sunday: NoRUNday. Pool all day.
Totals: 40 miles total, 3 key CrossFit workouts.
In contrast to last week, I am very happy with this week. I didn’t push myself to do more CrossFit workouts that needed, and my intervals were on-target with pace and time. I wanted Saturday’s long run to go well, so I largely took it easy and didn’t do the 20 miles on my plan. With my crazy teaching schedule right now and complete exhaustion I am feeling by Friday afternoon, I think it’s best for me to keep my runs realistic and not push my self to exhaustion with the endurance runs. This keeps my intervals fresh and tough, which is the important thing in CrossFit Endurance training. Overall, I’m a happy runner this week.