So as I posted the other day, I completely trashed my legs by thursday and with thursdays run outside in 12 degrees and then a V02 max bike set that night, lets say, my legs were not frisky. Friday was a very light day for me because coachie really wanted me to run well for my pace session on saturday. So at 5:55am ( see the clock in the back) I had my treadmill ready to go.
My workout was:
build from extensive pace/intensive pace to tempo by 20 minutes and stay there until you complete 3 miles.
3 sets of ( 4 x 1/4 mile repeats) 1 min recovery jog in between repeats- a decent pace of 7:08
3 minutes in between sets of recovery jogging
finish with 15 minutes of jogging.
All at 1.5% incline.
Well the warm up went well and I felt great, this was supposed to be a pace session, not all out, not crazy, doable. I felt great, I wanted to bump my speed, I was recovering by 25 seconds, but I knew I just came off some real bad legs the other day so I just followed the plan. 2 bottles of gatorade, powergel and 9 miles of running I was done.
It was then off to do a hard resistance training session and home before 8am for basketball, soccer, birthday parties and visitors.
Just a side note, even though I continue to follow my sodium intake while training and take in what I think I'll need, notice my blue shorts in the picture, lots of white, didn't take in enough. Time to re-evaluate my intake again. I used gatorade not my normal powerbar endurance that has significantly more sodium in it. Next time I will prepare better.