I got in 44.26 miles last week and 4, 380’ of elevation gain! I also somehow managed to get in my longest run since my 50k in July (19.4 miles with pacing for the RRR on Friday-Saturday). I’ve had some super strong workouts on some pretty tired legs and working on slowing way down on my easy runs (trying to sing the Brady Bunch while running) to recover better/ smarter. I didn’t get in any yoga last week, but this is a new week!
Monday, 9/10: 6 miles easy 169’ up 9:48 min/mi ; 60 minute CoreBarre class during lunch
Tuesday, 9/11: 6.77 miles - 1 mile warm-up 51’ up / 8 x 800 with 90sec recovery jog between sets. Goal pace was @ 10k pace ~7:22 (actual splits: 7:28/ 7:24/ 7:18/ 7:20/ 7:19/ 7:20/ 7:20/ 7:15) / 1 mile cool down
Wednesday, 9/12: 4.5 miles easy at 10:15 min/mi pace and 10 minutes of swimming ~.28 miles. 30 minutes of strength in the PM
Thursday, 9/13: 7 miles easy on the treadmill at home after work at 10:08 min/mi with 3 minute rest then 8 x 30 sec strides (60 sec recovery between sets) outside afterwards (splits: 8:51/ 9:46/ 7:30/ 7:04/ 7:12/ 6:41/ 7:04/ 6:25). I was completely silly feeling doing these in our driveway and definitely had issues keeping track of it with my watch a few times so some of the splits are not accurate. 7.58 miles total
Friday, 9/14 & Saturday, 9/15: Pacing the Run Rabbit Run 100 mile race. 19.41 miles 4, 035’ up
Sunday, 9/16: REST DAY
Total Mileage: 44.26 miles
Total Elevation: 4, 380’ up
I just combined my Friday & Saturday runs to make sure I wasn’t increasing my mileage more than 10% of last week’s 40 miles and also keep track of my elevation so I kept all of my other runs this past week as flat as I could and will keep this next week low on elevation (I try to alter it every other week with high vs low to keep the variety).