Week of 8/26/2010 – Miles with Myles – Reduced Mileage
I’m not going to lie, toward the end of last week, I was basically a broken man. By the time the 50 minutes was up during Tuesday’s tempo run, the odometer had struck over 8 miles and I was dead. Wednesday was much needed, but still wasn’t enough rest for me. I struggled on Thursday and only made it 9 miles, but still managed to do a small speed work out on Friday at lunch. Then there was Saturday…I underestimated the heat and didn’t go out until about 9:00 AM. I needed the rest due to the long week behind me and honestly after getting out there and running, I would rather have just woken up early. I made it just over 19.5 miles before having to stop due to sheer exhaustion. When it was all said and done, I had covered about 47 miles, just short of what we were targeting. A very rough week that I am still feeling today is in the books, so we’re going to take it easy this week and let the body get back.
5 miles easy. Be sure to stretch it out before the run, especially if you’re sore.
Play this one by ear. If you’re still exhausted, you may want to for go your tempo and do an easier run ranging from 4-6 miles. If you’re going easy, run the upper end of the range, but if you’re going to stick with the tempo, I’d shoot to go for around 30 minutes. Start at your normal tempo pace and adjust accordingly based on how you feel.
I’m planning on squeezing in an upper body workout focusing on the normal biceps, triceps, chest and core. I’m going to give a few of these core workouts a shot:
7 miles at a moderate pace.
Fartlek run for 5 miles. Fartleks are very similar to intervals, but the biggest difference is that they are a normal run with varying distances of bursts of speed built in to it. The recovery speed should be faster than the speed that you do during your interval training (800 repeats). This article from cool running describes it in further detail:
12 mile endurance run.
Advanced: 35 miles
Intermediate: 32 miles
Beginner: 27 miles