First, I need to say "Congratulations" to Lucas who banged out a 2:35 yesterday, which was roughly what he was shooting for and nailed a 7-minute PR. At this rate, LJ will be among the area's elites within a year or two. Keep up the hard work, Lucas. I'm a little jealous, but mostly very happy for you.
My week:
Mon - 10.58 miles at 6:26 avg. 5m warm-up at around 6:45 pace, then 6x2:00 hard (5:30 roughly), w/ 2:00 rest (6:50 roughly). Felt okay, despite tight quads, but cut the run a little short when foot started aching a little. Followed this up w/ 30:00 on the eliptical.
p.m. - 40:00 on the stationary bike
Tue - 12.4 miles at 6:57 avg.
Wed - 33:00 on the eliptical
p.m. - 9.7 miles at 6:38 pace, including strides. Followed by 20:00 on the stairmaster.
Thur - 12.8 miles at 7:00 pace.
Fri - 24:00 on the stairmaster. Followed by 8.53 miles mostly on trails at around 7:10 pace.
Sat - 12.9 miles on the track. 4m warm-up, and 3.5m cooldown at a 6:37 avg. pace. Intervals of 2m (10:22), the 4x800 (2:34, 2:34, 2:33, 2:28). Not as fast as I wanted on the 2m, but I guess it's a start.
Sun - 8.73 feeling tired and full from Easter gorging.
Total: 75.7 miles and another 2:27 of cross-training. Feeling like I'm back now.
