I received an out-of-the-blue phone call at 7:30 last night from one of my old college buddies. I could hear the ruckus behind him in the bar. He was having a bachelor party for his brother with a bunch of guys downtown. He lives in Detroit and had heard I was now living in the Chicago area. (I love the notice I get for things like this). With the wife away this weekend and nothing to do, it was a no-brainer... (thankfully, the long run was completed for the week!)
Daily thought: Doing double-digit mileage early in the morning and carousing in a bar after 1AM all on the same day is quite a feat.
Normally, I would be resting tomorrow, but I am pulling up my Pfitz plan by a day to get my program in sync to run Saturdays long. Going forward, Sundays will be my rest day. So, I decided to do only a 2-mile recovery today just to keep the legs warm - instead of the scheduled 4.
Here is a look back at week #3 and the plan for week #4.
Summary of Week #3
Mon 7/3 - Rest
Tue 7/4 – Lemont 10k race – 1.5 mile warmup before hand – 7.7 miles total
Wed 7/5 – Recovery pace 4 miles
Thu 7/6 – 10 miles general aerobic
Fri 7/7 – Cross-train: Bike, elliptical, abs, stretch
Sat 7/8 – 14 miles - Med-long Warrenville
Sun 7/9 – 2 mile recovery on treadmill – Stretching, abs
Total mileage: 37.7
Week #4 Plan
Mon 7/10 - 8 miles general aerobic w/ 10x100m strides
Tue 7/11 – 5 miles recovery
Wed 7/12 – 10 miles gen aerobic
Thu 7/13 - REST
Fri 7/14 – 4 miles recovery
Sat 7/15 – 15 miles med-long run
Sun 7/16 – Rest
Total mileage: 42
Onward, friends.... 105 days to go!