Today was 50 degrees and sunny – beautiful. After lunch which followed church, I put my shorts on with my LIFE Runner sweat shirt and out the door I went (well after sending some important emails of course). This weather is too much.
So off I went with my Ipod and such. I’m building back up after a hiatus the followed the October race. I did some sporadic runs/walks but nothing much.
I am doing the walk/run routine. I wasn’t sore from yesterday until I got out there to do again. I feel strong, but heavy – a lot of fast food and pizzas between October and today.
Okay – I need to get on a training program other than my own, so I will probably start following this one – Hal Higdon’s. I moved up to the 3rd week since it’s a 12 week program and we have 10 weeks to train. So there you have it.
|3||Stretch & strengthen||3.5 m run||6 x 400 5-K pace||3 m run + strength||Rest||Rest||5-K Race|
|4||Stretch & strengthen||3.5 m run||35 min tempo||3 m run + strength||Rest||3 m run||7 m run|
|5||Stretch & strengthen||4 m run||7 x 400 5-K pace||3 m run + strength||Rest||3 m pace||8 m run|
|6||Stretch & strengthen||4 m run||40 min tempo||3 m run + strength||Rest or easy run||Rest||10-K Race|
|7||Stretch & strengthen||4.5 m run||8 x 400 5-K pace||3 m run + strength||Rest||4 m pace||9 m run|
|8||Stretch & strengthen||4.5 m run||40 min tempo||3 m run + strength||Rest||5 m pace||10 m run|
|9||Stretch & strengthen||5 m run||9 x 400 5-K pace||3 m run + strength||Rest or easy run||Rest||15-K Race|
|10||Stretch & strengthen||5 m run||45 min tempo||3 m run + strength||Rest||5 m pace||11 m run|
|11||Stretch & strengthen||5 m run||10 x 400 5-K pace||3 m run + strength||Rest||3 m pace||12 m run|
|12||Stretch & strengthen||4 m run||30 min tempo||2 m run||Rest||Rest||Half Marathon|
Pumpkin Muffins await along with a roast and mexican chicken – so off I go to create some healthy choices for our clan to devour this week.
All the best to you and yours –