I was pleasantly surprised with how this week went. During both of the group WO’s I focused on running as quickly as I could rather than checking the pace on my Garmin. Upon reviewing the splits, I was very happy with what I saw at this point in my training. Here is what I did last week:
Tuesday: 30′ easy, 5 x 15” strides, I went out solo and then did the strides up and down this short stretch of paved trail near my house. I also did a core workout.
Wednesday: Group WO @ PISE, 20′ easy, 2 x 90” @temp, 3 x 15′ hill sprints, and then 200m, 400m, 600m, 400m, 200m on the track, 20′ easy. I enjoy the track because you can always see where your teammates are and push yourself to catch them (Binder).
Thursday: OFF. I did a core workout and an arm workout.
Friday: 30′ easy, I ran on my lunch, down to the ocean and back.
Saturday: Group WO, 20′ easy, 3 sets of 4′, 1′, 1′, 4′ @threshold, 20′ easy, we did this on a gravel loop just over 1km long. This was tough, but fun and I felt good about it after. I also did a core workout.
Sunday: 105′ easy, the long-runs are almost getting long again! Headed out with a friend towards Sidney for an out and back. The sun finally came out and warmed us up a bit. That was definitely the coldest run we’ve had so far, which I supposed is pretty lucky! I also did an arm workout and a core workout.
Total Weekly Mileage: 55.1km
This week will be a little higher in mileage and we are heading back to the track on Wednesday, so I am excited for that. It is also our training groups’ holiday party, so any suggestions for a clever $10 gift are graciously accepted!