October 2016 training

Week 1 (10-2 to 10-8)

Sunday

Morning run – 3:15 out on part of the Mountainback course with Tom and Gary

Monday

Morning lift

Afternoon run – 1:30 with Luke out towards Musser gap; my legs felt tired from the lift in the morning and the long run the day before

Tuesday

Morning lift

Afternoon workout – 2 min, 8 min, 3 min, 7 min, 4 min, 6 min fartlek with 1-2 min easy between each set; all miles except the last one that was all uphill, were sub 6

Wednesday

Morning lift

Thursday

Morning lift

Afternoon workout – 4 x 800, 4 x ~2 min hills; all the 800s were right around 2:45, and the hills felt really bad. My legs are feeling heavy

Friday

Afternoon run – 2:00, while pacing Allie through a hill workout halfway through

Saturday

Morning run – 1:00 before tailgating

Week 2 (10-9 to 10-15)

Sunday

Morning run – 2:30 at 7:15 pace… it felt a tad fast

Monday

Morning lift

Afternoon run – 1:00 that ended up being at 6:40 pace ending on something that was right around 6 or just barely sub-6

Tuesday

Morning lift

Afternoon workout – 3 x 2 mile with the second mile accelerated; all of the first miles were in between 6-flat and 6:10, and all the second miles were in between 5:45 and 5:55. Not super terrific, but at this point, I have no kick in my legs to go uphills, so I’m not complaining.

Wednesdsay

Morning lift (last leg day!!!)

Thursday

Morning lift (last day in the gym)

Afternoon workout – 400, 600, 800, 1k, 1k, 1k, 800, 600, 400; everything was at 5:45 pace or faster, which was good, but it still felt like the workout was a little lethargic. On the plus side, this was the last workout of the season (outside of the Thon 5K on Sunday)

Friday

Off

Saturday

Morning run – 1:15 out at Scotia; nothing long or fast

Week 3 (10-16 to 10-22)

Sunday

Morning run/workout – THON 5k, 18:06; apparently the course was a little long, but at this point in the season, I will take some 5:45s in a 5k

Monday

Off (kind of officially start my taper here)

Tuesday

Afternoon workout – 5-4-3-2-3-2 fartlek with half rest; didn’t feel super hard or super fast, even with everything being at sub-6 pace

Wednesday

Off

Thursday

Afternoon workout – 30 minute easy tempo at ~6:15 pace; again, didn’t feel hard or fast at all

Friday

Off

Saturday

Off, but involved standing for three and a half hour to witness this

Week 4 (10-23 to 10-29)

Sunday

Morning run – 1:00 at Scotia

Monday

Off

Tuesday

Afternoon run – 1:00 at around 7:45 pace; legs are feeling decently fresh

Wednesday

Off

Thursday

Afternoon run – :45 easy; legs are feeling fresh

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