Sunday 2
Week THREE MBM training. I’m feeling pretty good. Minimal niggles. ~34 miles per week and ⬆️. I believe I can handle 6 days per week. Also, the hyperice appears effective.
Pre-run: hot tub. MR. LMLS
Pre-run: hot tub. MR. LMLS
Easy Run
4.37 miles. Time 40:00. Pace 9:09. Elevation 52. Z2 93%.
Cool down: walk and stretch.
No niggles today. My calves are sore but no issues today.
Morning flow: MR feet, calves, hamstrings, right glute, and quads. Side plank / clam banded combo 15Cool down: walk and stretch.
No niggles today. My calves are sore but no issues today.
Monday 3
Recovery Ride
Indoor, 30 minutes, ~6.7 miles
Tempo Intervals
LMLS and MR. 10 minutes up. 2 x 12 minutes at sub 7:30 (threshold) with 2 minutes IR. ~8 minutes down. The level 3 plan called for three intervals of 12 minutes. Justin had to work late so we got started late and it got too dark to finish. It was a good workout.
P.M. flow: 10 minutes of gentle yoga
P.M. flow: 10 minutes of gentle yoga
Tuesday 4
A.M. flow: MR feet, calves, hamstrings, right glute, and quads. Side plank / clam banded combo 15
Easy Run
LMLS. 3.2 miles. Time 30 minutes. Pace 9:23. Elevation 58. Z2 91%. My warm up didn't warm me up. My right hip, glute wasn't firing. I believe this to be a carry over from yesterday's workout.
Gym Session ~15 minutes
Body weight exercises
P.M. flow: 10 minutes of gentle yoga
P.M. flow: 10 minutes of gentle yoga
Wednesday 5
A.M. flow: MR feet, calves, hamstrings, glutes, and quads
Recovery Ride
Indoor, 30 minutes, ~6.9 miles
WNR Fartlek
5.5 miles. Time 51:11. Best pace ~7:50. Z2 63%. Z3 35%. Post-run I had a bloody bum issue.
P.M. flow: 10 minutes of gentle yoga
P.M. flow: 10 minutes of gentle yoga
Thursday 6
Recovery day! A.M. flow: MR feet, calves, hamstrings, glutes, and quads
P. M. flow: hot tub. 10 minutes of gentle yoga
P. M. flow: hot tub. 10 minutes of gentle yoga
Friday 7
A.M. flow: MR feet, calves, hamstrings, glutes, and quads
Hills and Repeats
Warm up, 10 minutes. moderate to hard pace for 10 minutes IR 2 minutes x 3. Nice easy cool down and stretch.Saturday 8
Pre-run: MR calves, quads, and hamstrings
Long Run
LMLS. 15 miles. 2:16:24. Pace 9:05. Elevation 512. Z2 69%. Z3 28%. The last 6 miles were the fastest 6. My right hip was an issue in the later stages.
