Training Update from Week of 4/21

Here’s a training update from this past week. Frederick Half Marathon is this coming Sunday…

 

 

Monday 50 minutes easy on turf fields (last 10 minutes barefoot) 4 miles on trails at Irvine Nature Center (Setting up course for Tree Hugger 5k)
Tuesday Valley Centre

-10 minute warm-up

– 20 x 200 meters (:32-33) with :35-:40/100 meter recovery (last one in 28)

– 10 minute cool-down

short weights/stability session
Wednesday 40 minutes on turf fields at 6:00–>5:45/mile (last 10 minutes barefoot) 45 minutes on roads at 6:00–>5:45/mile
Thursday 50 minutes easy on treadmill
Friday none -10 minute warm-up

– 4 laps at (9:17–4:44/4:33)

– 2 laps recovery (5:11)

– 4 laps at (9:14–4:38/4:36)

– 2 laps recovery (5:04)

– 10k at   (32:17——->16:18–>4:42/4:40/4:39/2:17  15:59–>4:35/4:34/4:36/2:14)

– 2 laps recovery (5:10)

– 4 laps at (9:08–4:33/4:35)

– 2 laps recovery (5:06)

– 4 laps at (9:04–4:34/4:30)

– 1 lap recovery at 2:30

– 1 lap hard at 2:08

– 1 lap hard at 2:28

– 1 lap hard at 2:08

– 6 minute cool-down

Saturday none 4 miles running around at Irvine Nature Center setting up for the Tree Hugger 5k
Sunday Helped out at the Tree Hugger 5k!!! 65 minutes total with 8 x :12 hill sprints (behind Sam’s Club)
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