Sunday, Rest or cross training
Monday, General aerobic + speed 7M w/ 6x100m strides
Tuesday, Lactic threshold 11M w/7M@HMP
Wednesday, Rest or cross training
Thursday, Medium long run, 12M
Friday, Recovery 5M
Saturday, Long run, 20M
Weight: ha ha ha ha ha!
Health: I have a new pain. The front of my leg, way up top.
Sunday - Rest day
Monday - I ran the 7 but wasn't in the mood for strides. I ran 5 easy and then the last 2 at MP (7:51, 7:39).
Tuesday - Lactic threshold, 11M with 7 @ HMP. I was feeling very negative about this run. I got to the 4 mile mark and decided I wasn't going to try the HM pace part. Then I got to the 4.5 mark and changed my mind. For the last 7 my splits were 8:06, 7:38, 7:30, 7:27, 7:21, 7:30, 7:22). Not exactly HMP for the whole thing, but I felt pretty good about it.
Wednesday - Rest day.
Thursday - I developed a sore spot on the bottom of my left foot after the speedy run on Tuesday. I decided I bike for 1:40:00 instead of running the 12. I watched a movie called "All the Way". The movie is the story of Lindon Johnson, as portrayed by Brian Cranston. It was very good!
Friday - 5 easy miles in the neighborhood.
Saturday - 20 miles on the C&O canal towpath. Some of it with a group of runners from the Steeplechasers. All of it with my running buddy Linda, who is a wonderful training partner.