Weights - worked chest and shoulders.
9.2 miles running. Warmed up for 10 minutes then did 4 miles at MP (7:30- about 8 seconds faster than MP but I was feeling good). 1 mile rest at 8:06 pace and then 10 x 1 minute efforts at about 5k pace (6:31). 1 minute rest in between was at 8:20 pace. I really like the one minute on one minute off. Overall pace for the entire run was 7:38 which ironically is my goal MP. I am trying to stimulate the road more on the treadmill so I kept the incline at 1.5-2% for all rest intervals and 1% for all tempo and speedwork.
Maybe I should just run the entire marathon with the one minute on one minute off method? ha ha |