Weekly Running Log Update (21 ~ 27 March 2011)

Since I’m no longer training for a marathon, but shorter races, I’ve started adjusting my training.  Instead of running a 20 mile long run this morning as originally planned, I reduced it to 15 miles.  Below is a summary of this week’s training.

Monday – KettleWorX resistance training (26 minutes) and 20 minutes of yoga.

Tuesday – Tempo run on the treadmill (1 hour).  Because it was cold and raining outside, I decided to run inside.  Ran a total of 8 miles, with the first mile being a warm-up and the next 7 miles at sub 7:15 pace at a 2% incline on the treadmill.

Wednesday – KettleWorX core training (26 minutes) and 20 minutes of yoga.

Thursday – Interval run on the treadmill (52 minutes).  Another cold and rainy morning, so decided to run inside again.  Ran a total of 7 miles, which included about a 1 mile warm-up, 10 X 400s with a 400 meter rest interval, then 1 mile cool-down.  Ran the 400s at a 6 minute per mile pace with a 2% incline on the treadmill.  Although I’d rather run outside, the nice thing about the treadmill is that you can set it at a consistent pace without slowing down…the treadmill forces you to maintain the pace, otherwise, you’ll be flying off the back.

Friday – KettleWorX cardio training (26 minutes) and 20 minutes of yoga.

Saturday – Restorative yoga (30 minutes).

Sunday – 15 mile long run where I averaged a 7:15 pace.  First time to run outside this week and the running weather was ideal (mid-40s, low humidity and breezy).

I’m planning a similar training routine this week, but instead of a tempo this Thursday, I am planning to run a April Fool’s 5K on Friday morning — that’s if radiation levels remain normal in Kanagawa.

Ran a total of 31.5 miles this week.  Below are links to my run.

Tempo Run (8 miles)

Interval Run (7 miles, 10 X 400s)

Long Run (15 miles)


About runninginspired

I’m in my mid-40s and have been running for about 19 years. I have finished 24 marathons with a personal best time of 3:04. I currently reside in San Diego, CA. I enjoy running since it keeps you honest and will give back what you put into it. Work hard, but smart, and good results will eventually follow. I like to experiment with training plans, gadgets, shoes, and nutrition to find what works for me. The primary purpose of this blog is to document my training and thoughts about running in my ongoing quest to improve my fitness and health.
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