Astute readers will notice that I took more days off than usual this week. Don't worry. I'm not injured or anything, I just had a major project to finish at work that took over everything for a few days there. Now that I'm done with that I'll be free to follow the plan a lot more closely and hopefully see the final bit of my December fitness come into form.
I'm trying to decide whether to race a 5K in a couple weeks. I think I will just to see if I can bring it in under 22:00. That would be a nice bit of encouragement about a month out from the 13.1. I'm feeling pretty strong right now and fairly optimistic about meeting my goals in December. It might be that I'm sticking to the plan (mostly) or I could be the euphoric beginnings of a diabetic coma brought on by a tragic overdose of pumpkin cake.
and as for training. . .
Monday: Off
Tuesday: Long intervals. The plan called for two miles, three-minute break, one mile, one minute break, one mile, one minute break, 800m, one minute break, 800m, done. I did a 15:20 two mile, 7:20 and 7:17 miles, 3:36 and 3:25 800s with all the appropriate breaks. Av HR=170. I'll take it.
Wednesday: Off
Thursday: Tempo Day. The plan called for a fast twenty-five minutes with a one mile warm up and cool down. I was feeling pretty beat, so I planned on a 5K, which I completed in 22:43. I cooled down and called it even.
Friday: Off
Saturday: Off--I was supposed to run ten miles (with four of them at race pace), but work intruded and I put it off.
Sunday: Made up the ten-mile run I skipped on Saturday. I didn't track my splits, but I did finish the whole run in 1:21:07, which the internet tells me works out to about 8:06 per mile. Av HR=165. Max HR=179. I was *very* happy with this.
Monday: Made up the easy run I was supposed to do on Sunday. I and a buddy went about 4.1 miles in 45 minutes and that was that.
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