This morning I deviated from the scheduled recovery run and jogged 8 miles with an average HR of 140 (walking when I hit 150). I feel as if my aerobic fitness is back to square one, like I am coming off of a long lay off. Bolder Boulder is ~10 weeks out and I am seriously considering not doing it.
Tomorrow I am running the following session- probably at Fairview Track at ~8:30am if anyone is interested.
|Warm Up 20 min/Stretch/4 x 25 sec strides|
|Start with 4 x 75 sec Steady-Fast with 75 sec easy|
|Then 4 x 5 minutes Steady-Controlled with 2 min easy|
|End with 4 x 60 sec Fast with 60 sec easy|
|Take 2 min Easy between Sets|
|Cool Down 10 minutes|