one crappy week of training. While I didn't always have the most stellar runs, the mileage has remained steadfast and I have become a woman on fire diligently trying to get in every run. In fact, this week I took my very first day of paid time off (PTO) for my birthday, just to ensure my mileage goal was met. I got paid for 4 days and only worked 3 and that extra day off yielded quite the mileage windfall to my delight. Sometimes, I wish I worked three 12's, but with the 4 rotating shifts I do have the opportunity to hit some mega OT (and I need the $$$) and I like that a whole lot come pay day...
Mon: 4 miles (9:04/mile - roads, tight and sore)
Tues: 2 miles (10:00/mile - easy on the TM in the AM after work) and 6 miles (speedwork 6 x 400 meteres @ 6:50/mile with 400 meter RI @ 10:00/mile and 2 x 200 meters @ 6: 45/mile with 200 meter RI @ 10:00) mile on TM to wake up the 3 fast twitch muscle fibers I have in PM after some sleep) -- also strength training for core and upper body PM
Wed: 5 miles (9:24/mile - roads, easy, still tight and sore) then ice bath -- brrrrrrr!!
Fri: 2.50 miles (No watch - easy shake out run before race with 4 x 100 meter strides)
Sat: 13.05 miles (2.5 mile warm-up, Akron Relay Leg, and 7.75 cool-down)
Sun: 20+ miles (9:13/mile - long run, roads, Garmin refused to come on)
Total Miles: 52.55 miles