Back on Track

Day	Planned	Actual	Comments
Monday	60 Min AR	30 minutes	Treadmill pyramid
Tuesday	4x10 AT	4x8 AT	Coach Mark stepped us back for the week
Wednesday	XT	Trainer Day	Arms, and balancing
Thursday	50 Min AR	Off	Going away HH
Friday	Off	Group X 3.3 miles	Arms and Core
Saturday	16 miles	13.1 miles	11:40 pace
Sunday	Off	Off	Off

Okay starting to get some mileage on.   Started the week with a 30 minute treadmill routine.  I was feeling burnt out from the previous week and it was cold outside.  I started with a slow warm up, and then started at 5.0 and ramped up the speed by .1 or .2 every minute until I reached 15 minutes.   Then recovered and started the pyramid again.  Its how I entertain myself on treadmill. Keeping constant speed is tedious and boring.

Tuesday I headed off to track.  I dreaded it.  I hadn't been at a true track work out since november.  It was as tough as I thought would it would be.  Mark took pity on the group, and we ended up doing 4 8 minute Threshold, with a 2 minute recovery.  Per schedule it was suppose to be 10 minute with 3 minute recovery.  Happy to do the 8 minutes, as I was dying in the last set, but I pulled it off.

Wednesday was a trainer day.  We started with a lot of balancing type exercises, followed by some arms and chest press type exercises.   (overall I feel like I whine way too much this year.)

Thursday I ended up going to a going away happy hour.  I had hoped to squeeze a run in afterwards, even packed my stuff, but in the end friends won out.

Friday is normally and off day, but managed to get a 3 mile run and do group training day.  It was a lot of arms and core.  I had no grip strength in my left arm.  However, saturday I was sore in my core.   (It hurt every time I coughed).

Saturday, I ended up getting in 13.1 miles.  Felt pretty good for not having ran that distance in awhile.  I was able to keep my heart rate in a good zone overall.  Ended up running up 190th, but had to walk about 3/4's up the hill.  

Sunday, I rested.

Overall I give myself a B+ for the week.