4 Miles @ 13:30 Pace – Pretty Good for Me

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 –


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