With my fragile running psyche apparently on the mend, I am eager to get on with this week’s training schedule while it thinks that everything is good to go:
- Monday: Row 4 miles.
- Tuesday: 5 mile hill workout with Cal Coast.
- Wednesday: Easy 4 miles. Resistance workout of 2 sets each of single leg squat, oblique bridge, lying draw in, quadruped, split squat jump and 1 set each of box lunge, stability ball leg curl, forearms to palm bridge, dead bug(looks like some new exercises to check out).
- Thursday: 8 mile easy run.
- Friday: Rest.
- Saturday: 16 mile long run.
- Sunday: 8 miles at race pace. Resistance workout of 2 sets each of single leg squat, oblique bridge, lying draw in, quadruped, single leg box jump and 1 set each of box lunge, stability ball leg curl, forearms to palm bridge, dead bug
- Total mileage: 45 or thereabouts
ETP Day 8 (Monday): Hopped on the ergometer for 7 kms (4.34 miles), .34 miles over plan. Calorie wise – BMR of 1992 (program must be increasing based on higher activity level) plus 597 for exercise for a total of 2589 allowed. 2724 consumed, so over by 134 calories.
ETP Day 9 (Tuesday): Workout with Cal Coast in Shady Canyon. 5.6 miles (0.6 over plan) at an average pace of 10:06 (although middle 12 minutes done at 8:00 pace). Got heart rate above 90% of max for only 4 minutes this week, but ran at an overall faster pace. Food budget shows 2012 for BMR plus 896 for exercise. I ate 2697, which resulted in a deficit of 210 calories.
- Training variance week to date: + 0.9 miles
- Calorie variance week to date: – 76 calories
On plan today – four easy miles followed by a resistance workout.
