Week In Review
by Ben Shear
Tuesday, December 15, 2015
This has been the week of beautiful weather! Maybe that's why this post is late, it's been so nice out I couldn't break away to post. The high has been in the 60's and 70's all week. The only downside has been the humidity.
I suppose this means that when winter finally hits it will be a shocker but I am going to enjoy the warmth while it's here. This wasn't a particularly high mileage week due to the race I ran on Saturday but I really enjoyed my runs. I also tried to give my legs a rest on Thursday and Friday so I would go into the race fresh and fast.
I've noticed my higher mileage and speed working paying off. Recently I've been aiming for 30-35 mpw. Previously I was doing about 20-25 mpw. The number one thing I hear from more experienced runners is that more miles = speed. They say that simply upping your weekly mileage will have more impact on your speed than anything else. So far, it's been true for me. I feel like I can run faster without as much effort.
Monday - 7 miles at 7:29 pace
Tuesday - 3 x 1 mile repeats at 5:30, 5:56, 7:19, weights/shoulder and pull-ups
Wednesday - 5 miles at 8:18 pace
Thursday - Weights/Chest
Friday - Rest
Saturday - Army/Navy 10k race (race report incoming soon!)
Sunday - 7 miles at 8:11 pace
Total miles: 28.24
Up next: Surf 'N Santa 5 miler on December 19th.
I'm a Navy chaplain, father of three, and husband to my high school sweetheart. I'm an avid runner and enjoy eating tasty clean food, seeing how many pull-ups I can knock out, and breaking my PR's on race day. I want to inspire others to live a balanced life; not consumed by fitness or body image but making healthy choices and living for God.