8 miles tempo
8:30 avg pace
2 miles warm-up
5 tempo miles: 8:17, 8:02, 8:00, 8:09, 8:07 (on target: training plan called for 5 miles @ 8:09 pace)
1 mile cool-down
I ran this with “Maximus” my neighbor. I’m happy since these 5 miles were truly “comfortably hard” – the way tempo pace should feel. I was still somewhat able to talk (although it seemed to take forever for me to get a sentence out). Twelve weeks ago this pace wasn’t so comfortable and that is what makes me so happy. Seeing progress is motivating!
Here’s what Week 12 of NJ Marathon training looked like:
TUE: 7 miles speed
WED: yoga (I have to confess that I was sore for the next 2 days after this class)
THU: 7 miles easy
FRI: 18 miles
SUN: 8 miles tempo
A total of 40 miles for the week. I cannot believe I only have 2 weeks left of the Monster Month and then it’s taper time. This training cycle has flown by. This coming week I’ll be switching things around a bit since I’m running the Cherry Blossom 10-Miler next Sunday! More on that in another post.
I feel like I haven’t posted pictures of Hawk in awhile. He got a new Spring ‘do last week so why not show it off?!