This week was a solid base-building week. Had a cold and some aches and pains the first half of the week, but rallied and felt great for the back half!
Monday: 10 miles nice and relaxed with some core/ab work at the end.
Tuesday: 3 mile warm-up, 6×10 minutes at tempo pace with 3 mins in between each 10 minute tempo segment, 3 mile cool-down. 4 mile double in the evening.
Wednesday: 4 miles in the morning, 10 miles in the evening.
Thursday: 4 miles in the morning, 10 miles in the evening + core/abs and strides.
Friday: 10 miles in the morning, 4 miles in the evening.
Saturday: Long-run tempo. 2 mile warm-up followed by 3 “up tempo” 20 min segments around 6-6:15 pace. The goal was to keep it all at a relaxed and sustainable pace. 17 miles total.
Sunday: 4 miles easy.