Alright, the much anticipated workouts up to Dec. 1st.
Oct. 28th- 5-k in costume easy, see picture below. Long run PM: 18-20 miles with tempo element.
Oct. 30th- workout up Cadillac mnt. 5x3,2 minute pieces.
Nov. 2nd- lactate ladder workout, very fast intervals ranging from 30 seconds to 2 minutes. Double rests.
Nov. 5th- 8-k race, goal 26:30.
Nov. 9th- long run 18-20 with 7 to 1 minute pieces.
Nov. 12th- 4-miler race, sub 21:30
Nov. 15th- 5x.56 miles Vvo2max pace.
Nov. 19th- 3-mile race, goal sub 15:30.
Nov. 23rd- 18-20 miles tempo, mile repeats at end at 5-k pace.
Nov. 27th- bookends, 1.12, 6-8x.56, 1.12
Dec. 1st- hill workout TBD.
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