Christmas holidays got me a little off schedule with the blog-o, so catching up....
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| Week #3 |
Monday
3 mi race pace (0.5 mi warmup, 3 mi @ 7:16/mi, 0.5 mi cooldown)
Ran the frontage road out-and-back for this race pace and went a little hot, definitely felt it but was able to finish it out.
Tuesday
3 mi easy + 7x hills = total 10k Tuesday
Ran 3 miles with the pup at an easy pace in the morning.
Lunch time run with 7x hill repeats and finished out the 10k miles for the day.
Wednesday
rest
Thursday
5.03 mi @ 8:15/mi
3 mile progression run on the USC Upstate loop with a mile warm-up and cooldown on either side. Progression miles were pretty even splits at 8:15, 7:45, and 7:15 per mile.
Friday
2.4 mi pup ruck 30#
Saturday
Tacky Sweater 5k - 3 mi @ 10:31/mi
Sunday
NC Strong ruck workout
Did this workout with John, 20# ruck and 40# sandbag. Patch proceeds supporting Helene recovery efforts. Didn't push too much on pace but had a good time working hard.
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