After a long spell struggling with a hamstring issue, I am finally able to begin the road back to racing. I'm taking a page out of my Seoul Marathon build-up and starting to count sub 7 min miles.
Sun: 10 miles with 4 at 7 min pace coming back
Mon: rest day- legs are trashed
Tues: 2 x 2 miles in 13:16 and 13:11..8 miles for the day
Wed: 6 x 800 in 3:10, 50 sec recovery..5 miles for the day
Thurs: 8 miles total with 3 at 6:53 pace..
Fri: rest day- legs are trashed- 2 mile jog
Sat: 3 miles in 18:02.. 4 miles total
Sun: 14 miles in 2 hours
Total miles run= 51 with a few light bike workouts and some swimming
17 miles at 7 min pace or under
I'm tracking everything on dailymile.com
but I'll try to post a weekly summary.