Sunday, September 8, 2013

In Dreams: Marathon Training Week 14

Workouts

Monday: 3 mile run (12:01 pace)
Goal: 3 miles moderate (12:00)
Actual: 11:48, 12:01, 12:14

Tuesday: 6 mile run (12:14 pace)
Goal: 1 mile warm-up (12:30), 3 x 1 mile fast (11:00) with 0.5 mile recoveries, 1 mile cool-down (12:30)
Actual: 
Warm-up: 12:29
Intervals: 11:15 [0.5 recovery @ 13:36] 11:19 [0.5 recovery @ 13:52] 11:12
Cool-down: 13:18

Wednesday: Rest day - massage :)

Thursday: 3.35 mile treadmill run (0.5% incline, 11:02 pace)

Friday: 3.25 mile run (12:50 pace)
Goal: 3 miles easy (12:30 - 13:15)
Actual: 12:52, 12:51, 12:46, 3:12 time for 0.25 (12:50 pace)

Saturday: 13.2 mile run (14:00 pace)
Goal: 15 - 16 miles long/slow
Actual: 
1 - 5:        12:53, 13:40, 13:38, 12:48, 13:48
6 - 10:      13:16, 14:01, 14:27, 15:39, 14:08
11 - 13.2: 15:23, 14:53, 13:32, 2:36 time for 0.2 (13:05 pace)

Sunday: Jillian Michaels Yoga Meltdown level 1

Total miles: 28.8

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