One more week down and one more good week of running. Man I think that is 3 weeks in a row, knock on some wood !!! This last week had it all for me. A good long run, some up tempo running, a little hill sprinting. I felt very well rounded at weeks end. I have been enjoying adding in the workouts. I like running as much as the next person but it is fun to mix it up.
This was my 2 week of hill sprints. It seems crazy to run as hard as you can for only 12 sec up a very steep hill but man what a great workout. I also added in some up tempo work of repeats of two min's with 1 min rest in between. These got better as the number of rep's where added. Lastly I had a great long run with a 20 min tempo added into the middle of the run. I did this workout with Adam before work last Saturday. We ran from the store out 7 1/2 miles for the warm up. Now our warm up was a bit faster than I normally do this in as we kept clicking off 6:45 miles. When we started out the tempo Adam dropped it down to like 5:30 pace where I kept a smooth 5:50 ish min pace. All in all a good work out. I think that was the fastest 15 miles I have run in some time. I think the whole run took us like 1:32 !!! The cool down did not even seem to slow down for cying out loud.
All in all it was a 68 mile week in 6 runs. A good miles per run average I thought. One more good week of running then I will test myself some at the St Patty's Human Race 8k in St Paul.
Here is also a good link to a Running Times artice on coach Brad Hudson's training. I have read his book in the last few weeks and found many good idea's.