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.