Sunday, March 17, 2013

The Week Before Training


Monday: Massage

Tuesday: 3 mile run (11:56! Yay, haven't been seeing sub-12 lately!)

Wednesday: 3.1 mile run (12:12 pace)

Thursday: 2.85 mile treadmill run (0.5% incline, 11:24 pace) - This run brought my total for the year to exactly 100 miles!

Friday: Rest day

Saturday: Boiling frog treadmill speed workout (0.5% incline, 2.1 miles, 11:02 average pace)

Boiling frog speed workout: Start at a comfortable pace (for me this is currently 12:00 - 5.0 mph). Every 0.1 mile, increase the speed by 0.1 until you've done half the distance you want to run (I maxed at 6.0 mph - 10:00 pace for mile 1.0 - 1.1), then decrease the speed by 0.1 every 0.1 mile until you've returned to your original pace.

Sunday: 1 mile walk 

Total miles: 11.05

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