For week three and going forward, add a ~75% "easy tempo" run on Tuesday's. Run your normal mileage for the day, using the first mile to warm-up a little. Then progress the run to about 75% effort. To determine your 75% pace, you can use the color-coded pace chart. Be very conservative in figuring out your CURRENT 5k shape. If you are between lines, drop down to the slower time and then use that 75%. Or you can use the calculator tab at runfastcoach.com. Again, be very conservative in inputting your CURRENT 5k shape. Then go to the Training Pace tab and use the pace range for Easy Tempo. Remember, we always use current fitness when determining paces, never use your personal best or your goal.
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32.5 miles + 75 mins of stationary biking on the week. Also did some core Thursday and Friday which left me nice and sore. Planning on doing more throughout the upcoming week. Also starting a big project at work this week after a light first two weeks, so I'm going to have to get my sleep schedule regimented and "live like a clock". Have had some random pains in my foot and achilles, but I've been cautious and recovered well. The injuries/setbacks I've encountered in my college running career have been weighing heavily on my mind lately, so I really want to make it happen this summer in order to be fit for the fall.
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ReplyDelete29 for this week. Training has been goin' pretty well. Didn't get a chance to bike this week but gonna start up the bike rides tomorrow. Good sessions all around.
ReplyDelete31 milew. I was at a lake house in Alabama and the beach in Florida last week, which was a blast. But I just spent 16 hrs in a car to get back home. In Alabama, people just let their dogs roam free so I got chased quite a bit on my runs.
ReplyDeleteI ran 30 miles this past week. I can't wait to meet the freshmen like many people have been saying. All of the emails from tech have been very promising in terms of things reopening on campus. I can't wait to be back on campus soon.
ReplyDelete30 miles and 1 hr on the elliptical
ReplyDeleteFinally starting to feel like I’m getting into shape a little and ready to keep increasing mileage. Working on getting to bed earlier and doing more stretching and strength work! Also kinda excited for these ~easy tempos~
25 miles and 2 hours of cross training for the week! My grandparents finally opened up their pool for the summer so I got to do some swimming and aqua jogging which are my favorite ways to cross train. Feeling really good and ready for another week of training :)
ReplyDeleteI ran 29 Miles last week. The weather was really nice this week except I got rained out on one of my runs. I am pretty excited to start getting back into shape again with the easy tempo this week and I plan on doing some cross training as well as some core/strength.
ReplyDelete18 miles last week. I'm going back to Atlanta next week!
ReplyDelete30 miles for last week! The pools and aquatic centers are finally opening back up so excited to get some swimming & aqua jogging in! Loving being home with all the nice trails to run on :)
ReplyDelete32 miles and 1 hour if cycling. I got some road rash from falling off my bike when I was cycling too fast on wet boardwalk, but otherwise felt good.
ReplyDelete28 miles last week. Riding an hour on bike every week and doing core every day. Need to time my runs better because it is hot now.
ReplyDelete25 miles + 2 hours indoor biking last week! It was rainy and overcast all week, but this week looks better. Excited for another week of training!
ReplyDeleteHey people! I miss you all so much and hope everyone and their families are doing well! Last week I ran 31 miles with 1 hour of biking and a 25 minute swim plus a whole lotta surfing this weekend at the beach. Super excited for our first tempo tomorrow :) Have a great week!
ReplyDelete32 miles last week! I felt a lot better on my runs this past week and I'm excited to start hitting some higher mileage! Also, got a fancy new roller so I can get some quality recovery in between runs :)
ReplyDelete26 miles this week. Didn’t get to have a mountain bike session in but will definitely be able to for the next couple weeks. Trying to find a new mountain bike, but all of the stores here in Athens are backed up two months. Got in some core as well, but I need to be more consistent with it in the future. Runs are going very well so far.
ReplyDelete38 miles :) my goal this week is to foam roll
ReplyDelete39 miles last week and an hour on the elliptical. Been feeling good and have been doing core and light strength work most days.
ReplyDelete32 miles last week and starting to get back into the routine. Need to start running when it’s cooler in the morning and just avoiding the bad weather altogether although getting poured on last Friday was kinda fun.
ReplyDelete25 miles last week and biking for cross training. It was very hot towards the end of the week, but I was able to have my graduation on Saturday, so yay! I am hoping to get acclimated to the heat this week:)
ReplyDelete28 miles last week and 1.5hrs of elliptical cross training. I was able to get in some core and stability training as well. I'm definitely going to train earlier in the morning, because this heat has been killer. Runs felt much better last week now that I'm getting back into a groove. Hope everyone has a wonderful week!
ReplyDelete25 miles plus several hours of hiking as cross training. Got to do my long run yesterday in a canyon while camping which was pretty cool (even though the temperature was not.) happy June everyone!
ReplyDelete31 miles last week. Getting my butt kicked by the hill leaving my Uncle's neighborhood! Glad I'm getting hills in this summer!
ReplyDelete32 miles last week and 45 minutes on the elliptical for cross training! Also went for a hike with my family somewhere in North Georgia (I can't remember the name of the hike haha). I hope everyone is doing well! :)
ReplyDelete25 miles last week :) I’m starting to feel a little bit better on my runs and started adding in strength and core
ReplyDelete32 miles last week. Finally starting to get back in the routine. Definitely enjoying the running. Hope everyone is staying safe.
ReplyDelete29 miles last week and 26 miles the week before. Getting into the summer training groove
ReplyDelete34 miles last week. I've been trying new healthy recipes this week, thanks to whole foods
ReplyDelete42 miles last week. The body aches and pains when starting to run again were worse than most full volume weeks I've experienced. Looking forward to when everything clicks better and some miles start to float easily by
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