August 2016 training

Serious training started towards the end of July, but with conferences and comprehensive exams, I really wasn’t able to update the training schedule until now.

Week 1 (August 7 – 13)

Sunday

1:15 bike with Luke

Monday

Morning lift

Afternoon swim – :30

Tuesday

Morning lift

Afternoon bike – 1:30

Wednesday

Morning lift

Afternoon run – 1:00

Thursday

Morning lift

Afternoon swim – :30

Friday

Off

Saturday

Morning run – 2:00, second hour with Anthym weekend group

Afternoon bike – 1:00

Week 2 (August 14 – 20)

Sunday

Morning run – 1:30 with Eric; 7:30 pace up and around Rosie Louise

Afternoon run – :30 shakeout

Monday

Morning lift

Afternoon run – :30 shakeout

Tuesday

Morning lift

Afternoon workout – 6 x mile; all paces in between 6:05 and 6:45; not the slowest in the world, but also not the fastest. I definitely have a long way to go before October 30. But on the plus side, I have a long way to go before October 30.

Wednesday

Morning lift

Afternoon run – :30 shakeout

Thursday

Morning lift

Afternoon workout – 1:20 with 6 x 1 min pickups along the way

Friday

Afternoon bike – 1:15 decently hard

Saturday

Morning run – 2:30 road at 7:40 average pace, ending closer to 7s

Week 3 (August 21-27)

Sunday

Morning run – 1:15 trails

Monday

Afternoon “lift” (at a conference so all I have is my yoga mat and my creativity)

Tuesday

Morning workout – 2 x :15 tempo with 10 min light jog in between. I feel pretty slow when I do this by myself.

Afternoon run – :30 shakeout

Wednesday

Morning “lift”

Afternoon run – :45, but it was supposed to be 1:00; I just felt really tired

Thursday

Afternoon workout – 1:30 with 6 x 1 min pickups

Friday

Afternoon bike – 1:00

Saturday

Morning run – 3:00, this was just over a 22-miler where we averaged just under 7:30 pace; our first 11 miles were a little slower than 8’s, and then we started to turn it on going back. After I started getting dropped, I took a gel and then promptly got back up with the group and started pounding out low 6’s for the last 5 or so miles. It was probably my best long run yet

Week 4 (August 28 – Sept 3)

Sunday

Morning run – 2:00 at Scotia

Afternoon bike – 1:00

Monday

Morning lift

Tuesday

Morning lift

Afternoon workout – 3 x 800, 2 x mile, 3 x 800; paces were never slower than 6:20 miles, with the last 3 800’s all coming in at 3:00 or faster and the last one somewhere in between 2:35 to 2:40. This was the best workout since that hour tempo the Saturday before Easter

Wednesday

Morning lift

Afternoon bike – 1:00

Thursday

Morning lift

Afternoon run – 1:40 with 6 x 1 min pickups; at Tussey, so it felt really hilly

Friday

Afternoon run – 2:00

Saturday

Off

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