February 2017 Training

2-18-tempo

Week 1 (2-5 to 2-11)

Sunday

Morning run – :30 minute temp; right leg is definitely feeling it from the race on Friday and the long run yesterday

Monday

Morning lift (legs) and :20 on the treadmill

Afternoon run – :35 easy

Tuesday

Morning lift and :20 on the treadmill with a 10 minute bump to 6 in/mile pace; this’ll be so much easier to do when I can run outside

Afternoon workout – 8 x 1 minute hill, 1 x 2:30 hill

Wednesday

Morning lift (legs) and :20 on the treadmill

Afternoon workout – 2,3,4,3,2,3,4,3,2 fartlek with half rest; same as last week, but I’m still doing track work tomorrow and (hopefully) a productive tempo in the morning

Thursday

Morning – off (gym was closed because of snow)

Afternoon workout – 200,400,600,800,1k,800,600,400,200 ladder, all at 40 seconds or faster per lap

Friday

Afternoon run – :35 easy

Saturday

Morning run – 2:35 at ~7:40 pace

Week 2 (2-12 to 2-18)

Sunday

Afternoon workout – 10 minute tempo that was supposed to be a 30 minute tempo; I was just too drained from yesterday

Monday

Morning lift (legs), :20 on treadmill

Afternoon – off

Tuesday

Morning lift, :15 minute tempo outside(!)

Afternoon workout – 10 x 70 second hills; it was nice to have the tempo in the morning to already give me tired legs

Wednesday

Morning lift (legs), :15 tempo

Afternoon workout – 2,3,4,3,2,3,4,3,2 with half rest fartlek

Thursday

Morning lift, :15 tempo

Afternoon workout – 9 x 400, all at 78 seconds or faster, essentially losing a second each rep; ended with a 31 second 200 (would love to break 30 one of these days)

Friday

Off

Saturday

Morning workout – Hour tempo at pretty darn close to 6 minute pace at North Park; my legs actually didn’t feel too trashed after it either, which is good, considering that I’ll hopefully not be running too far slower than that in two weeks

Week 3 (2-19 to 2-25)

Sunday

Afternoon run – :45 easy

Monday

Morning lift (legs), :15 tempo

Afternoon workout – :15 out at a medium-hard pace, followed by :12 back at a sub-tempo pace. We used to do this workout once a year at Beloit, and it was always very tough; nothing has changed

Tuesday

Morning lift, :15 tempo (suspiciously slow tempo)

Afternoon workout – 3 x 2:00 hill; I didn’t do the 4th set, nor did I add on any extras like I normally do; it’s getting to be taper time!

Wednesday

Morning lift (legs), :20 jog

Thursday

Morning lift

Afternoon workout – 5 x 800, all at 2:48 or below with the last one being at 2:35

Friday

Afternoon run – :45 easy

Saturday

Off

Week 4 (2-26 to 3-4)

Sunday

Morning run – 1:00 at Scotia

Monday

Off

Tuesday

Afternoon run – :45 easy

Wednesday

Off

Thursday

Afternoon run – :30 easy

Friday

Off – travel day

Saturday

:30 easy at Caumsett State Park

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