Training Dec 30 – Jan 5

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Not the best week. I was feeling quite ill Thursday and Friday as well as traveling on Tuesday. The lower volume week was nice considering the miles I put in last month though.

The highlight of the week was definitely the EZ100 on Sunday. I did not have any expectations going into it, but the first mile felt really great. Probably because I was so sharp after Saturday’s fartlek. At that point I decided averaging under 8 minutes per mile would be nice, and and only went down from there. The overall perceived exertion was quite low.

Of the week, being sick for a couple days was kind of a disappointment. I missed on out some good training, yet on the other hand it left me recovered for the two quality sessions on Saturday and Sunday.

I also started visiting the sauna after a few of my workouts this week. The rec center has a dry and a wet sauna, I think I prefer the wet more. Also sitting in the whirlpool is always relaxing. I had a cool conversation with a couple of other runners in there as well as one guy thinking about doing a half marathon this year.

My nutrition for the beginning of the week was pretty odd, I lived mainly off of Dave’s Killer Bread and Nutella while traveling. Not complaining though 😉

Wednesday
10am oats & coffee
11am Aero Power: Splits: 9:05 wu, 7:15, 7:13, 6:42, 6:42, 6:14, 6:13, 7:13 cd
1:30pm three bean burritos
5pm 4 fajitas
9pm 2 apples

Thursday
6am regen25 (sick, almost threw up)
Am decaf coffee
1:30 oats and an apple
5:30 Poutine
6:30 run (still sick)

Friday
6am ez45 (still…sick…)
AM tea
2pm apple
4pm ez30 (feeling better!)
6pm potatoes, stuffing, and corn.
8pm leftovers

Saturday
11 Fartlek: 4x ( 8x (100m fast + 100m mod) with EZ3 between sets) Splits were 6:31, 6:15, 6:25, 6:30
1pm apple
3pm apple, a grapefruit, carrots and hummus
6pm taco spices, pasta with veggies and fake meat.
10pm pickles and an apple

Sunday
11am oatmeal
12:30 EZ100 Splits: 7:50, 7:46, 7:40, 7:43, 7:46, 7:43, 7:44, 7:36, 7:21, 7:21, 7:39, 7:30, 7:36
5pm Mac & Cheese with veggie hotdogs cut up into it (yum!)
6pm pickles, a sucker

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For the upcoming week, I’m looking at:

Mon- AM Regeneration60, PM Regen30
Tues- AM EZ60 w/ Strides, PM EZ35
Wed- AM Strength Endurance Circuit, PM Regen30
Thurs- AM Regen 60min, PM Regen30
Fri- AM EZ60, PM EZ25+Mod35
Sat- AM wu, 25min Tempo @ 90% of 5K Pace, cd
Sun- AM EZ100

Goals for the week are:
1) 10 hours volume
2) Keep those regeneration days very easy
3) Kill that Saturday tempo run