Notes
Run-strength.
Before you head out for your run Row lightly for 10 minutes then complete the following strength set:
20 good squats
10 push ups
1:00 plank hold (hands and toes)
Rest 1:00
REPEAT
Then head out for the following run:
Run a ROLLING course Beth. Good steady hills. Overall your pace is steady/comfortable BUT everytime you reach a hill I want you to "power up" it at a strong pace/effort that feels like a 10K effort (so in between 5K and half marathon really). The key here is that once you reach the top DO NOT immediately slow down. Instead CREST the hill and use your momentum over the top. Once you are approx. 50 meters past the hill then you can settle back into a steady pace/effort.
Run is 7 miles (err on slightly longer than shorter).
When you return home repeat your strength set and finish with 10 minutes light rowing.
Holy carpfish, this was so incredibly hard...! I bumbled back downstairs, worked a half hour and was too beat to continue, had to sign out and go soak in the tub. But I have to say, when done, I really felt that I had done something here.