monday
light aerobic recovery
tuesday
6:15AM for all - fartlek on grass at park; 5', 4', 3', 2', 1'
5:30PM - strength & conditioning at Wardlaw
wednesday
aerobic recovery
thursday
aerobic conditioning
friday
6:15AM for all - 85-88% tempo run on track, w= 3.5 mi / m= 4 mi
TBA - strength & conditioning
saturday
TBA - aerobic recovery
sunday
aerobic conditioning - long run on own
note about extra credit/supplemental running: on your own, you can continue to add light supplemental running - up to 1hr 15' total each week.
well last week didn't get get its own blog, so i just took the liberty to post it on this one. 54 miles for the week. It was an ok week, but not as well as planned.
ReplyDeleteI posted this at the end of last week's blog but in case you didn't see it....
ReplyDeletea little inspiration for the upcoming weeks
http://www.youtube.com/watch?v=d6wRkzCW5qI
I ran 81 miles for the week of August 24-30th. I am almost back on track on my mileage plan. I am only 17 miles behind. 4 weeks ago I was 48 miles behind, so I imagine i will be caught back up within the next 6 weeks. No hurry.
ReplyDeleteI ran 57 miles for this week. It was a decent week. feel like i'm getting into a little bit better shape. hopefully i keeps going in the right direction.
ReplyDeletep.s. running in the rain sucks!