RunCoach Plan for the Week

Day of the Week	Training
Sunday	Cross Training
Monday	Speed 6-7miles
Tuesday	Rest
Wednesday	Cross Training
Thursday	Threshold 4-5 miles
Friday	Easy Run 3 miles
Saturday	Long Run 10-11 miles

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Sunday – Cross Training Day

I am going to be honest, I did not cross train today like I was suppose too. I ended up sleeping in as doing my long run so late in the day made me exhausted. Instead, I cleaned the house and then G and I went to the driving range for an hour and then played a round of putt putt. (Which I guess could be Cross Training but it was not the Roller Blading 8 miles I originally planned).

Monday – Speed

Today was a HOT one, and with running 800 repeats I knew I needed to wait until later in the evening even attempt to do. When I got home, the first thing I did was eat dinner early (finished by 5:30) so there would be at least two hours for it to digest in my stomach. Then, when 7 rolled around, I started getting changed and drinking some UCAN to prepare.

I did the easy mile run to the local High School’s track, and began warming up. While I was warming up, a little girl who was there with her dad and older brother, was there mimicking all of my movements. It was very cute. I then went into the repeats, and even though it was at a slower pace than my full sprint, I was pretty exhausted by the end of it.

For the in-between recovery, I would alternate between jogging and walking. I also took another Cliff Gel after the 2nd repeat as that would have been 35mins into my total workout.

It is still weird of me to think that I used to be able to run 800m in 00:2:24.

Tuesday – Rest Day

I had a Massage booked at my favorite Float Spa. I totally forgot I booked the full 120minutes. It was phenomenal, although some of the ones that really dug into my calves were pretty rough. I had to really breathe through them until my muscles would relax.

Afterward, I had a 60minute float booked, but it was also DnD day. So I really only spent 30minutes in the tub. It was enough to relax; but, it was hard to really focus not wanting to be late for DnD.

Wednesday – Cross Training: Golf League

It’s the best day of the week!!! GOLF LEAGUE WEEK!! Although…we lost this week cause my favorite coworker wanted to impress my husband…and he sure did! Back to Back Birdies on hole 15 and 16? WOWZA! I also ended up with a 51 which is my new lowest score…but my handicap is now too good for my average performance. I went from starting with a 28 handicap to now being down to a 17.7. Maybe I’ll get most improved this year though. That would be cool!

Thursday – Threshold

It took a lot of motivation to actually go out and do this one today. Part of me really wanted to just do an easy 4 instead, but it has been a while since I have done a Threshold run, so I wanted to make sure I actually knocked it out.

The warm-up mile was done at 11:02/mile (which is slower than my normal easy run pace) so you could see I was really trying to save up my energy. I was impressed that after my warm-up (including 10minutes of 7 drills and the 3 strides) that I was able to run the Threshold miles under 9 minutes. I was even more impressed that after jogging the minute between, I was able to run the second mile with a negative split.

I did walk the recovery after the second mile. Though I could have probably jogged it. My cool down mile though was in 10:28 (my normal easy pace).

Friday – Easy Run

It was raining as predicted and after yesterday’s threshold, I wanted to give my body enough recovery time. So instead of running 3 today and 10 tomorrow, I’ll run 12 tomorrow.

Saturday – Long Run/GMAT Class

I have GMAT Class from noon to two, so today was an early day. I woke up at 6:30am, got dressed and feed the dogs. After applying sunscreen, and eating half a banana, I took the dogs on a 30min walk then waited for my friend S to pick me up. S and I do a lot of long runs together, though without me he runs about 3 minutes faster off his average mile time. I look forward to long runs with S because 1) I feel safer not being alone but 2) it normally gives me more energy as I have someone to talk too.

Fuel was same normal schedule, although I forgot to start eating my Honey Waffle 15 minutes before, so instead I only ate half 5 minutes before we started our warm up. I then had water ever 5 minutes and a Cliff Gel every 35minutes.

S really wanted to go a full half marathon today, so after we ran 8 miles (4 out and 4 back) and stopped by his car to get more water, he took off after 9.5 miles to get that extra 1.1 miles in. He probably would have caught back up with me, however after the 10mile mark, I was all downhill and picked up some speed in my average pace.