Wednesday, 12/3 -- 8 miles, EASY! Then RICE for 20 minutes, then a 60-minute karate class. Thursday, 12/4 -- 4 miles, still easy. Then RICE for 20 minutes, then a 60-minute karate class. Friday, 12/5 -- Just a casual run/walk if I have somebody to do it with. Saturday, 12/6 -- 4 miles at 9:00 pace to see how it feels. No karate class, but I may compete in a tournament. I'll see how I feel on Thursday (deadline to register). Sunday, 12/7 -- If everything is okay, 12 miles at 8:50 pace (normal workout pace for me). If it's not okay, rest.
veggies on the runMartial Artist Runners
Monday, 12/8 -- 7 miles easy, plus pushups (at least 80) Tuesday, 12/9 -- rest, but maybe do some crunches Wednesday, 12/10 -- 10 miles easy, then a 60-minute karate class, plus pushups (at least 100) Thursday, 12/11 -- 4 miles progressive, then a 60-minute karate class MTA: No karate tonight. It's a Midnight Madness shopping adventure in Annapolis, instead. Friday, 12/12 -- pushups (at least 120) Saturday, 12/13 -- 5 miles easy, but finish fast Sunday, 12/14 -- 15K RACE
Monday, 12/15 -- 7 miles easy. Tuesday, 12/16 -- no running. Pushups (at least 120). Wednesday, 12/17 -- 10 miles easy, with some tempo worked in. 60-minute karate class. Thursday, 12/18 -- 5 miles tempo. 60-minute karate class. Pushups (at least 140). Friday, 12/19 -- 4 miles tempo. Saturday, 12/20 -- 8 miles easy. 60-minute karate class. Pushups (at least 40). Sunday, 12-21 -- 12 miles easy. Pushups (exhaustion test--as many as I can in one set). That's 46 miles. The Saturday run may get cut short, or the Friday run eliminated all together. The Wednesday run hinges on how much homework DD has, so that could get truncated as well. Still, I should be over 40 by the end of the week.