from Tyler Pennel Running
Week of Training January 24 – 30
|Monday||10||6||Core, Drills and Strides|
|Thursday||13||Drills and Strides, Core|
After ending last week with a small niggle, I was able to quickly get back into full training. Since it was my quad that was hurt, Pete wanted me to run on the treadmill on Sunday so that I could run uphill the whole time. While any running engages the quads, running uphill limits quad engagement and the glutes are used more.
After Sunday’s run, I was officially back to normal training, and had a workout on Tuesday. It was not a long marathon workout, but it was a good confidence booster to do it after this little set back. My workout was a simple 2:30 downcycle session, split into two sets of 5 and 4. At the Miccosukee Greenway there is about a 4 minute loop, so it worked perfect to run there.
Workout: 5/4 2:30 downcycles, 90 sec float, 3 min between sets
Scheduled for Friday was the last Long Run and hard workout before the Trials. I always love a good long run (ask anyone on the team), and it is one of the reasons that I love marathon training. So I had specific instructions from Pete to keep this one in control, as this is the last big workout before the trials. At this point there is only so much I can do to get more fit, and it is more important to get to the line healthy and fresh.
Workout: 5 miles warm up/easy, 4 miles down to 5:20’s, 4 miles at 5:05-5:00, Mile float; 6 x 1200m, 400m float, Mile cool down Splits: 35:30, 21:30, 5:50, 20:08; 3:37, 3:37, 3:35, 3:34, 3:32, 3:32
With the last hard effort in the books, I am now just biding my time until the Trials. Basically the mantra for the next two weeks is, “stay healthy and refresh.” There is not much more I can do to increase my fitness. Most of the science shows it takes 10-14 days for any benefit from an aerobic workout to be seen. From here it is all downhill, lowering the miles, but not too much that I feel stale.