Notes
Great day for a run. The thunderstorms the previous two days really broke the heat and humidity.
Practicing the route to Chip's house. I took a wrong turn (I meant to go that way, but shouldn't have) and ended up taking a harder route out of the woods. Then I ran along the W&OD until I got back to Wiehle. Ran along Wiehle until I got to where the trail picks up and took the trail home.
General plan:
For my fall races: 3 x 40 min + 1 x 60 min (15-18 mpw)
After fall races: 4 x 40 min + 1 x 60 min (19-22 mpw)
For spring races*: 4 x 50 min + 1 x 100 min (30 mpw)
After spring races: 4 x 40 min + 1 x 80 min (25 mpw) and work in one quality run per week
For future races**: 4 x 50 min + 1 x 100 min (30+ mpw) and include one quality run per week
*week 1: 4 x 40 + 1 x 80; week 3: 2 x 40 + 2 x 50 + 1 x 80; week 5: 4 x 50 + 1 x 80; week 7: 4 x 50 + 1 x 100; week 8: 4 x 50 + 1 x 80; week 9: race
**week 1: 2 x 40 + 2 x 50 + 1 x 80; week 3: 4 x 50 + 1 x 80; week 5: 4 x 50 + 1 x 100; week 7: 4 x 50 + 1 x 80; week 8: race