Another week in the books. Another week of training that is focused on keeping my heart rate at a reasonable level. I took the time to read Hanson’s Marathon Method this week and tweaked my current running plan to resemble the “Beginner” plan in the book. The mileage is a little more than I am used to, but I think as long as I keep my easy runs easy (key word being EASY), then the mileage should be just fine. I jumped in about 3 weeks into the plan, since I already have a pretty solid HR base built over the past month. The next race on the agenda is the Hot Chocolate 15K in Philadelphia on April 1st. I ran the race last year, so I am hoping to make some improvements this year (and hoping the HR training will pay off)!
Here’s what my week looked like:
Tuesday: Easy 4m on treadmill (1% incline) [11:15 min/mi avg pace, 151 bpm avg HR] + Jillian Michael’s Shape Up Front (affiliate link)
Thursday: Easy 4 miles outdoors [11:37 min/mi avgpace, 159 bpm avg HR]. Looked like this:
(HR in red, Pace in blue)
Friday: Intervals on the treadmill (2 mins @7.0mph, 2 mins @ 5.0mph) for 4 miles [10:39 min/mi avg pace, 165 bpm avg HR] + Legs/Back Lifting + 10 minutes on the StepMill
Saturday: Rest (and St. Patrick’s Day recovery…)
Sunday: Fitness Blender Total Body Workout + easy 5 miles [11:33 min/mi avg pace, 156 bpm avg HR]. Looked like this: