Sunday, September 23, 2012
Week 4 Training Plan: 9/24-9/30
Monday, 9/24: Short Run + ST [4 mi run + Stage 1/Workout B #4]
Actual: Ran on the treadmill for 40 minutes (3.5 miles? Not sure--didn't look). Did Workout B #4 and it went quickly. Next workout will increase to 3 sets.
Tuesday, 9/25: Rest Day
Wednesday, 9/26: Long Run [9.5 mi run]
Actual: Ran 10.4 miles in 116 minutes (11:09 min/mile pace) with 3:00/:15 run/walk interval). My legs are dead now, but I felt pretty good during the run.
Thursday, 9/27: Short Run + ST [4 mi run + Stage 1/Workout A #5]
Actual: Ran 3.1 miles in 35 minutes (11:15 min/mile pace) and did Workout A #5. Up to 3 sets now, which is a lot harder than the 2 sets I was doing. Got a good workout today!
Friday, 9/28: Rest Day
Saturday, 9/29: Medium Run + ST [6.5 mi run + Stage 1/Workout B #5]
Actual: Ran 6.28 miles in 64 minutes (10:11 minute/mile pace). Didn't do strength training because the Y was closed (and I realized I needed to not do ST two days in a row), so I'll do it on Sunday.
Sunday, 9/30: Medium Run + ST [6 mi run + Stage 1/Workout A #6]
Actual: Ran 7 miles in 84 minutes (12 minute/mile pace) and did Workout B #5 for ST.