3 harder running workouts per week: 1 long (6 or more); 1 speed session (track group or solo); and one of either tempo/strength intervals/hill repeats. 2-3 additional days of easy runs, walking, biking, or yoga. Continue to maximize consumption of healthy home-cooked meals.
But, like anything, reality is more complicated than making a plan.
|A beautiful Simpson's cloud day -- perfect day to show off the farmer's market to a visitor.|
On Saturday, feeling like I might be recovered, I cobbled together a very slow 12:38/mile 4.75 miles and finished it off with 30s/60s of medium effort run/walk intervals for a total of 5.95 miles, which I called the week's long run. The next day, I did 2X1.5 mile strength intervals at 11:43 and 10:42 and looked back on the week as a whole with a little disappointment, but happy to hit (barely) all 3 of the target workouts.
Carrot, celery, lime, pickle, olive, jalapeno,
giant caper bloody mary -- another
splurge with our visitor.
It was pouring buckets of rain on Thursday, so instead of the planned for 6 miles, I made a deal with myself and did side lunges, push-ups, dips, abs and 0.5 easy warm-up, followed by a solid 9 X 400 at 10K pace at 1% incline and walking recovery plus a nice easy 0.5 mile walking cool-down.
Nothing like touring your own area with a visitor to remind
you just how amazing it is.
This ocean view is just 45 minutes from our house. NBD.
|Grilling. In March. The Chi-town visitor was happy.|