(2011 mileage: 3630)
M: 2miles
T: 5miles
W: 5miles
T: 15miles on hilly forest trails and dirt roads(1900+ft of climbing)
F: 6miles/ 6miles
S: 9miles with 5K Track Workout (16:53/5:28)
*This will be a weekly staple workout while I work on getting a little bit more speed(eventually) back into my legs with hopes it will make MP easier and eventually faster long term. This workout starts with a 200 float then goes into 8x400(hard) with 200 float recovery to total 5K of running on the track. Australian marathon great Rob de Castella did this short workout every week.
S: 18miles Hilly (1600+ft of climbing)
Recap: More then I planned to do this week but overall it was a nice recovery week. Moving back into the complex training system that was made popular by the Australian marathoners. It was something that worked for me post college through the summer of 2009 (when I moved to Lydiard based mostly). Lately I have just sort of been winging it without a specific system in place so it should be a good time to lock into a training system routine again.
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