Notes
My Primary goal is still to give my all at Living History Farms:
Bronze: Replicate last years performance, run 45:00 or faster (ran 44:37 or 7:10/mile)
Silver: Run faster than 43:30 (7min/mile) -- this is roughly top 80 last year!
Gold: Top 70 (or better)! roughly 42:30 or 6:50/mile!
Secondary goal (probably next year is a sub 5 minute mile!
Tertiary Goal - sub 19 5k.
Sub-Goals to get there:
1. Average 40mpw on my "on" weeks and 30mpw on my recovery weeks
2. long runs of 2 hours
3. 2 workouts / week, easier on recovery weeks
4. strength 2x/week including calf work, balance and anything else the PT recommends.
5. Eat Good foods, lots of veggies & fruit every day (helping me stay off statins)
6. Get weight down below 155 and eventually to 150 (probably a goal for next year).
7. With 6 weeks to go, switch the lifting to plyometrics.