November 2016 training

Week 1 (11-6 to 11-12)

Sunday

Off

Monday

Morning lift

Tuesday

Morning lift – legs

Wednesday

Afternoon run – :30 easy, legs felt great

Thursday

Morning lift – legs

Friday

Afternoon basketball

Saturday

Off

Week 2 (11-13 to 11-19)

Sunday

Morning run – 1:45 with Luke; I was going to try to start training this week, but my legs felt a little too sore on this run towards the end

Monday

Morning lift – legs

Tuesday

Morning lift

Afternoon spin class – :45, definitely tougher than I thought it was going to be

Wednesday

Morning lift – legs

Thursday

Morning lift

Afternoon workout – 4 x (400, 800); I hit everything at a 1:18 or faster which isn’t super fast, but isn’t super slow either. For the entire workout (3 miles), we ended up at around 15:45, so the pace was moving pretty good for the first workout since coming back from break

Friday

Afternoon run – :45 easy

Saturday

Off (flying to Missouri)

Week 3 (11-20 to 11-26)

Sunday

Morning run – 2:00 on the MKT

Monday

Afternoon run – :30 easy

Tuesday

Morning workout – 5 x 800 ending with a 1 x 400; all of the 800s were in 2:48 or below and the 400 was in 70

Wednesday

Morning run – :45 easy

Thursday

Morning workout – :30 temp at ~6 min/mile pace

Friday

Off (flying to Pittsburgh)

Saturday

Morning workout – :10 tempo followed by 1-2-3-2-1-2-3-2-1 fartlek

Week 4 (11-27 to 12-3)

Sunday

Afternoon run – 1:30

Monday

Morning lift – legs

Afternoon run – :45 easy

Tuesday

Morning lift

Afternoon workout – 4 x ~2 min hills; not the longest workout in the world, but it definitely made me breath heavy when I was finished

Wednesday

Morning lift – legs

Afternoon run – :45 easy

Thursday

Morning lift

Afternoon workout – 8 x 800 at 2:50s (5:40 pace); felt really smooth for the first 4 or 5 and then the legs started to feel heavier; still a positive workout though

Friday

Afternoon run – :45 easy

Saturday

Off

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