Weekly Workout Plan - April 26

I completed the Red Moutain 30K on Saturday. I'm not sure but I think the older I get the more sore I am after these long races.  Today my calves feel like they could seize up at any moment.  I was shooting for 10 minute miles and I averaged just over this.  I could have/should have trained more on hills and completed a few more tempo runs (running about 3 miles at a 9.5 minute mile pace).  It seems these last few years I have avoided any training that caused me to step out of my comfort zone.  Now my race times are reflecting this lack of effort. 

I will ease back into my workout schedule this week:

Monday:  Bike on trainer.  5 minute warm-up.  30 sec. all out/90 sec. at 50% - 10X.  10 minute cool-down.
               Teach Pilates/Yoga class

Tuesday:  Lift Chest/Back
               30 Minute Eliptical with High Intensity Intervals

Wednesday:  Teach Yoga class
                     Teach Boot Camp (stay low-impact)
                     Teach Pilates/Yoga class

Thursday:  Lift Bis/Tris/Delts
                30 Minutes Bike on Trainer with Intervals

Friday:  Run 4 Miles Easy
            Teach Yoga class

Saturday:  Something fun, maybe a hike

Sunday:  Run 4 Miles Easy

I will enjoy a few weeks without a strict training plan, but after that I will pick another race challenge and start ramping up the training once again.