ELEVEN 25 - 30

Sunday 25

Week TWO of marathon training. 

I slept in till 8:30. Trying to do a better job of hydrating.

Recovery Run

~4 miles. Time 40 minutes. Pace 10:11. Elevation 198. HR 140. Cadence 161. Stride length 0.98. Z2 83%. I'm experiencing my first niggle of marathon training, left calf.

Post-run recovery: MR and stretch

Monday 26

Morning flow: MR feet, calves, hamstrings, and quads. Lower body stretch.

Gym Session ~30 minutes
Bike 20 minutes (Precor)
BW exercises: plank, bridge, hip abduction, clams, mt. climbers, and plank with shoulder taps
Kettlebell row > clean > press #25 x 3 circuits (slight tweak of my lower back)
Push ups 8
MR for lower back, calves and hamstrings

Threshold Intervals

It was cold and windy, so we warmed up in the restroom. Leg swings, squats, eccentric calf, and lunges.

3 x 10 minutes at or just below 7:30 pace. Distance 1.33, 1.33, and 1.35. The fastest mile was 7:22. Average stride length for intervals ~1.21. Average cadence for intervals ~176.

Night flow: ~10 minutes of gentle yoga

Tuesday 27

Morning flow: MR feet, calves, hamstrings, right glute, and quads. Calf stretch. I spent a little more time on niggles for yesterday's run.

Easy Run

3.4 miles. Time 33 minutes. Pace 9:39. Elevation 87. Feels like 22. Z2 46%. Z3 49%.

Gym Session ~20 minutes
BW exercises: plank, bridge, hip abduction, clams, mt. climbers, and plank with shoulder taps
Push ups 8-10 and Australian pull ups 8-10, 3 sets each
KB deadlift #70 3 x 5
KB squat #25 3 x 5

Night flow: ~10 minutes of gentle yoga

Wednesday 28

Morning flow: MR feet, calves, hamstrings, right glute, and quads. Calf stretch. I spent a little more time on my right hamstring.

WNR

5.5 miles. Time 50 minutes. 20 minutes easy, 20 minutes steady state, 10 minutes easy. Elevation 283. Z2 22%. Z3 74%. 

Night flow: ~10 minutes of gentle yoga

Thursday 29

Morning flow: MR feet, calves, hamstrings, right glute, and quads. Calf stretch. 

Recovery day

Night flow: ~10 minutes of gentle yoga. MR with the Hypervolt. 

Friday 30

Morning flow: MR with hypervolt. Hot tub.

Easy Run with Hills

LMLS. 5.4 miles. 50 minutes. Easy pace for all but 4 x 200m hill repeats. Z2 63% Z3 33%.
Stretch and MR.