Monday: Circuit madness. 2 mile warmup; 1st circuit, 1 mile; 2nd circuit; 3 miles hill and speed play to 8 minute pace. Finally a quality workout. Only did 2 x 15 in the circuit but will increase it when I have more time. Took awhile for my feet to get warm even inside! Log 6.
Tuesday: 5 mi TM + yoga stretch, kept it pretty easy, bit of a struggle but felt good afterward! Log 5.
Wednesday: 30 minute warmup - I was struggling, but found if I went faster on the treadmill I was way more comfortable, so I decided to do a 20 minute "almost" Tempo run. I ran 20 minutes at 8:30 to 8:00 pace (1% grade) (mostly 8:15 pace). This is a little slower than the Jack Daniels prescrition of 7:45 pace, but I'll try that next time. I think I can do it. I like the treadmill because I am so bad at guessing the pace I am running on my own. Cooldown on elliptical. Log 6 miles.
Thursday: off; I needed it. I was really sore last night (R Hamstring/Piriformis), but a little advil and a little rest and I felt like I could run a million miles by the afternoon. Whew. Will lift tomorrow.
Friday: 2 mile warm-up to 7.0; Short Strength Circuit: 2x15 of the following: drive thru's with hammer curls, sumo squat jumps, Lat pulldowns- wide, narrow, reverse, SL raises off bench, knee tucks off bench, SLDL with upright row, Eccentric calf raises/lowers; Treadmill: 10 x 30 sec @ 7.5 (8 minute pace) with 60 sec recovering at 6.0. All at 1% grade. The pickups felt easy. Hamstring/piriformis initially very sore but the lifting calmed it down for the speedwork. Log 5 miles.
Sunday: Fyffe's 10 mile loop in Putney. (1:28)
A pretty good week. Felt good to get a couple lifting workouts in and some miles. I like the Putney 10 mile course - and went 4 minutes faster than the last time. My hamstring/piriformis are on fire but seem to calm down with a little advil and rest so I won't worry yet. Hope to get another couple long runs in before Amherst and a couple solid weeks of lifting and miles. Nothing too fancy! It's a process...and I love it.