Monday is funday? What am I thinking? Has your remote advisor/coach/commedian/commentator just had too many cups of Peets coffee? Au contraire, mes amis.
Monday is the beginning of the week, but is also about attitude. The winner of the 1980 Olympic 800m was Steve Ovett. His best distance was the mile and 1,500m, but he could run a 22.8 for 200m and a 1:05 at half marathon. He was a racer. Once, Mr. Ovett was asked if he planned his races. He said no, he did not want to put himself into a box. Racing is fluid, and things change. One must be able to adapt.
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Monday, Sept 16, 2019, 55 – 60 minute park run
My attitude changed in college when I recognized that running was a game. I would still get nervous before races, but I approached them differently. One time, I took off a bit fast, and hit the mile, 2 mile, 3 mile, 4 mile and 5 mile in PBs, finishing the 12k in a big PB. I was pleasantly shocked as I had limited myself to a certian pace and schedule.
Challenge yourself. Know how lucky you are to move, to be alive and to see the sun come up each and every day. r
Week 12, Summer mileage, Training week 12, building racing fitness
Monday: 55 – 60 minute park run
Tuesday: 20 minute warm up run, 20 minute tempo run, run this 20 minutes on a track or flat road, at 30 seconds per mile above last weeks 5k race pace, 10 minute jog, then, 6 x 300m, cut downs, with each 300m faster than one before, 20 minute cooldown
Wednesday: 30-45 minute run, relaxed
Thursday: 20 minute warm up, six times 100-150m hill, jog down, 10 minute jog, 30 minute fartlek, 15 times 1 minute, 5k pace, 1 minute easy, 20 minute cooldown
Friday: 30-45 minute minute park run, relaxed
Saturday: warm up, 5k race, similar to league or conference race, jog ten minutes, then 6 x 200m strideouts, cooldown
Sunday: 85-90 minute long run