Again, I didn't do yoga, but instead foam rolled and got a massage. I should do yoga. It's free.
I used my "Magic Mile" time to determine my training run paces, and stuck to them like glue. My "easy" run Tuesday was negative splits (fun!). I did some treadmill intervals Thursday that were less fun, but challenging and kept me engaged. However... I think I took it TOO easy. I think my "Magic Mile" was done under the wrong circumstances - I wasn't feuled properly, I didn't warm up, and I picked a hilly route. I think I can do better. So, this week's easy run Tuesday will incorporate another "Magic Mile".
My long run Saturday was 8.5 miles with the PCRF training group, and nothing short of magical. Perfect. The best run you can imagine. No, seriously.
Plan for this week: Monday: Suck Less Program Tuesday: 4 mile tempo Wednesday: Suck Less Program, Yoga (hahaaa) Thursday: 4 mile speed work Friday: Suck Less Program Saturday: 9 miles with PCRF
Oh. PS. I had my highest mileage week ever last week. 20.6 miles.
SUCK LESS PROGRAM UPDATE
Week 4, complete!
The programs call for an initial test, before you start, to determine your specific routine. My initial test was pretty ugly:
Sit Ups - 17
Push Ups - 3
Squats - 27
After week 2, you test again to determine how you continue in the program.
Sit Ups - 27
Push Ups - 10
Squats - 70
And, the results after testing out following week four?
Sit Ups - 40
Push Ups - 27
Squats - 125
Anyway, the deal is, three times a week, following a set schedule of push ups, sit ups, and squats, then I add a minute of plank. At the end of the program, you should be able to do 200 squats, 200 sit ups, and 100 push ups in one shot.
4 weeks, three days a week.