Tues: X-trng (wts, abs, bike 20 mins.)
Wed: 7K at LT pace
I'm not sure what my proper Lactate Threshold pace is but Pete Pfitzinger* says it is "generally a 15k to half marathon race pace." So for me I guess that is 4:00 per k or a little faster. So Wednesday night I turned the club's 5,000m time trial into a 7k LT run and ran it in:
3:56, 3:53, 3:53, 3:59, 3:58, 4:00, 3:58. (Average 3:57, the 5k was 19:41).
Ran most of it alone. Felt comfortable so it was a nice workout.
* Started reading the PP book "Advanced Marathoning" that I got from Amazon. It's very good. Naturally it's too late to follow his training programs, but there is good advice on tapering and other types of race preparation. I will probably follow his 3-week taper pretty closely. (Which is soon! The Napa Valley Marathon is only a month away....)
9.6k 41 mins.
Weather: Not so cold, no wind
Wt: Don't know but light since I ate a small lunch.
Shoes: Also light, 230g
10k 57:45 (this is an easy week)