Monday, September 28, 2015

Hansons Marathon Method Week 17 & NROLFW Phase 4 Week 4

Workouts

Monday: Easy run 3.15 miles (13:30 pace) + NROLFW phase 4 workout B

Tuesday: Tempo run 6.0 miles (12:00 pace)

Wednesday: Swim 1,000 yards + NROLFW phase 4 workout A

Thursday: Ballet class (75 min)

Friday: Swim 1,200 yards + run 1.5 miles (12:00 pace) - easy with some strides

Saturday: Warm-up 1 mile (13:43 pace) + Best Dam Run 10k in 59:37 (9:26 pace)

Sunday: Easy run 3.05 miles (13:30 pace) + NROLFW phase 4 workout B

Total swimming: 2,200 yards
Total running: 20.9 miles

A bit of an intense week, workout-wise, considering it's marathon taper - weight workouts, cause I wanted to finish up this phase of the NROLFW program, and a race (new PR! totally worth it). But now I'm going into race week, and will definitely be taking it easier. 

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