Training Week of 12/16

Solid week of training….a little bit of everything. Did my first semi-specific marathon long run on Sunday and it went great. I am definitely way ahead of where I was last year at this time….

Monday

Treadmill

20 minute warm-up

20 minutes at 9 mph and

0-5 @4.5% 5-10 @5% 10-15 @5.5% 15-20 @6%

10 minute cool-down

30 minutes pushing boys in double stroller with Amanda

4 x short skipping

4 x butt kicks

4 x bounding

4 x high skipping

5 x squat jumps after every set

Tuesday

50 minutes easy on treadmill (8:30–>8:00)

50 minutes easy on turf fields

Wednesday

Treadmill (50:00)

-25 minutes easy

-10 x :15 hills at 15% grade and 10 mph with 2:00 recovery at 8:00/mile

-5 minutes easy

50 minutes easy on turf fields

Thursday

Valley Centre Loop

-20 minute warm up

-6 x 2 laps/1 lap moderate

All harder laps were between 2:16-18 and moderate 2:32-35 (comes out to around 5:08-12/mile and 5:45/mile)

-5:00 jog

-12 x 200 at 34-35 with :35-:40 recovery

-10 minute cool-down

none

Friday

70 mins easy on treadmill

45 minutes easy  on hilly roads

Saturday

50 minute jog on turf (last 8:00 barefoot)

none

Sunday

T. Rowe Loop

21 total

2.5 warm-up…18 miles at 5:46–5:44–5:42–5:41–5:34–5:35–5:35–5:35–5:35–5:35–5:33–5:35–5:34–5:32–5:33–5:34–5:18–5:04 (pushed the last 3 minutes hard)

.5 mile cool-down

none

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