Week 10 – Survival

by rchackman

Monday August 12

6:45 PM – 60:00 trainer Bike

Tuesday

6 AM – treadmill Run

  • 4 miles – 40:00 – 10 mins/mile

6:45 AM – 30:00 Strength

Wednesday

6 AM – treadmill Run

  • 9 miles – 90:00 – 10 mins/mile

Thursday

Unscheduled day off. My legs were really tight since waking up Monday and it was just not getting any better after a lot of ibuprofen, stretching and foam rolling up to this point. Made the decision not to push it any more and figured an extra day off would be a good thing.

Friday – Day Off

Saturday

8:25 AM – treadmill PACE Run

  • 15 min walk
  • 9 miles – 1:09:00 – 7:40 mins/mile
  • 15 min walk

Sunday August 18

4:30 AM – Long Run

  • 10 min warm-up
  • 19 miles – 2:53:45 – 9:09 mins/mile
  • 20 min cool-down walk

Run Mileage: 41

Total Time: 7:42:45