Happy 4 day week! Any week when Monday is an extension of the weekend has to be a good week.
Last week my volume took a dip, this week will bring an even bigger dip because it’s under 2 weeks until race day at Toronto Waterfront Marathon.
This is how my week went:
Tuesday: 40′ easy, ran with a running buddy and chatted the whole way. I did the NTC Ab burner 2.0 workout.
Wednesday: Group WO: 20′ easy, 30′ continuous as 2’@MP, 1′ jog, 20′ easy. This was tougher than it sounds, though it was mostly on trail/hilly/uneven ground. I did the NTC core strength workout.
Thursday: OFF (2 days off in a week, what!?). I did the NTC Abs and Arms workout.
Friday: 45′ easy, hopped on the Galloping Goose to the West Side before work. Morning run views are the best.
Saturday: Group WO for 2: 30′ easy, 3 sets of: 1 mile @MP, 1 mile “fast” broken up as 600/450/550m, 20′ easy. We were feeling fast and the workout was awesome!
Sunday: I lucked into an extra bib for the GoodLife Fitness Victoria Half so I used it as my “easy” run. I spent the first 7km pacing a running buddy, then bailed out and slowed it down a little since it was intended to be an “easy” run. I enjoy the race atmosphere so much, especially when there are so many friends competing. My average pace was 4:58 which is closer to MP than easy, but I felt so good and during my 500m sprint to the finish (can’t not sprint to the finish it’s against my constitution) even pulled out a 3:30/km pace.
Total Weekly Mileage: 67.3
I am off to Vancouver this week and hope to participate in some fun events including The Ghost Run.