Training Week of 12/9

I know this is late, but here is my training from last week. It was a week spent on the treadmill. I know there are some runners out there that despise the treadmill, but I have learned that even the slightest slip on mud/ice/snow will cause me to get injured. It has been the cause of my last 3 major/long term injuries. Plus I’m able to put my tablet on the treadmill and get some reading in…  I had to be creative with hard workouts as the treadmill only goes to 10 mph.

 

Monday

none

45 minutes on treadmill

Tuesday

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Treadmill

-20 minute warm-up

-20 minutes at 8.5mph 0-5 @ 5%–5-10 @ 5.5%–10-15 @ 6%–15-20 @ 6.5% (3:00 jog)

-10 minutes at 9mph 0-5 @ 5.5%–5-10 @ 6% (3:00 jog)

-5 minutes 9.5 mph with each minute at 6–6.5–7–7.5–8% (3:00 jog)

– 4 x 1 minute with 2:00 jog at  9mph with grades of 10–11–12–13%

-10 minute cool-down

Wednesday

40 minutes on treadmill

60 minutes on treadmill

Thursday

None

Treadmill

-10 minute warm-up

-60 minutes at 9 mph with first 20:00 at 3%…second 20:00 at 3.5%…last 20:00 at 4%

-10 minute cool-down

Friday

55 minutes easy on treadmill

(8 x :15 hills (10 mph and 15% grade)

none

Saturday

Celtic Solstice 5 mile Race (2nd Place)

Warm-Up: 20 minutes

Race: 25:35

Cool-down: 30 minutes

none

Sunday

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2:00 on treadmill easy (8:00/mile) (Sore from yesterday)

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