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CHM Training Week 4 Recap

Posted Feb 27 2012 12:05pm
Hosted a cutback week for myself for week 4, and strangely it has made me feel more tired to do less. Odd how that works out. Took a cross training day and only covered about 55ish miles in 5 days with 2 strength sessions. Moving on this week to mileage in the high 60's, 2 speed sessions, 1 long run, 3 strength sessions, and possibly a yoga class.

Living out my last few days as a 27 year old this week, hopefully 28 has great things in store for me. If you couldn't guess already , life has been throwing me for a loop lately leaving me tired and restless. I'm ready to say goodbye to 27 and will be greeting 28 with a big smile on Sunday.

Monday:
10.02 miles total4 mile tempo Splits: 6:54, 6:37, 6:39, 6:356 uphill strides
Took me forever to get in the groove for this workout. I think that tempo runs provide the most bang for their buck when training for half marathons, but this was my first solid tempo in ages and it wasn't the smoothest workout ever.
Tuesday: 75 minutes on the elliptical. Strength circuit.
Wednesday:12.01 miles total6 mile warm up followed by 12x400's @goal 8k pace (1:35) with 2 minute recoverySplits1:34, 1:34, 1:35, 1:29, 1:34, 1:34, 1:35, 1:35, 1:35, 1:29, 1:32, 1:34
Trying to squeeze some speed out of these legs and felt pretty decent about this workout. Doing speed work on the back end of a longer run is quite a challenge, but these are the kind of workouts my body needs to gain speed and strength for my upcoming races. Honestly I didn't feel the load of the workout until about the 9th 400, then things got really challenging for me. Learning to keep the pace strong shooting for consistent splits on tired legs is my goal with any type of speed workout. Running as fast as I can like a mad woman for these types of workouts I have found to be of little use and instead my concentration during this cycle is relyant on race paced workouts.

Quality is more important then quantity and speed .
Thursday: 9 miles easy recovery run. Legs felt like crud this day.
Friday: 9 miles easy. Strength circuit, just another crazy day at the gym where I jump around like a fool sweating all over the group exercise studio.

Loved this workout

Saturday: 13.12 miles total in 1:45, 7:51 pace.

Moving on the week 5.


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