Good week of training capped off my our longest run mostly done at MP. This was supposed to be our first week of running 6x/week but my left calf was sore so I decided to skip Monday to be safe and ready to do intervals on Tuesday.
Here’s what we did:
Mon- P90X Legs and Back
Tues- 2 mile warm up, 5 x 1K at interval pace (98% of max HR) with 3′ active recovery. Avg pace: 3:44. 2 mile cool down. Course started at W 102, across transverse in CP to E 96th St (1K mark). Weather was a factor. Snow, lot’s of it!!! Pace was slower but effort was there. P90X Chest, shoulders and triceps.
Wed- 8 miles EASY, 8 strides
Thurs- OFF (day trip to NP)
Fri- 10 miles EASY
Sat- 4 miles EASY at TNT practice
Sun- Bronx Half Marathon. Goal? 1:30… Run 10 miles at MP (6:52- 6:42-7:02), last three miles of race AT or slightly faster than MP (sub 6:52).
| Bronx Half Marathon- 1:30:02 (6:52 pace)….. 2 mile warm up and cool down (17 miles TOTAL) .. 1: 6:57 2: 6:56 3: 6:45 4: 7:02 5: 7:00 6: 6:56 7: 6:50 8: 6:46 9: 6:55 10: 6:45 11: 6:36 12: 6:41 13.1: 7:35 That’s it. Weekly Total- 49 miles Until next week, Michael |
