7/29/13

Here is this week'schedule. Last week was good, but definitely pushed the limits on the long run. I am scheduled for a 3 hour and 15 mile run on Sunday, but not sure where do achieve this. I am slow on the hills, as the 3 mile climb at Heil took me about hour, which would equate to a 5 hour run for 15 miles. I am looking at an out and back on the Mesa trail, which could be hot, as I cannot run until 10ish.
Mon 7/29/2013 Off
Tue 7/30/2013 45 1 Base 13:00 pace effort
Wed 7/31/2013 60 3 Tempo 15 min warm / 25 at 11:30 pace effort / 20 base easy
Thu 8/1/2013 60 1 Base 13:00 pace effort
Fri 8/2/2013 Off
Sat 8/3/2013 60 1 Base 13:00 pace effort
Sun 8/4/2013 3:00 2 Long Rolling to flatter route – get in 15 miles.  Practice fueling: as base line, 20-25oz water per hour, 100 cals (gel) every 30 mins, 200-300mg salt tab per hour.