Monday: 4.4 miles at medium/easy effort
Tuesday: 2.25 miles easy
Wednesday:.55 mile warm up. 4X800 at 6:15mile pace. .55mile cool down. 3.1mile total
Thursday:Thanksgiving/Rest
Friday:Black Friday 11hour shift, so no running
Saturday:4.4 miles at 7:44 mile pace
Sunday: Rest Day
Monday, November 24, 2008
Wednesday, November 19, 2008
November 16-22
Monday: Running-.75 mile warm up, Pyramid (400m-1:29,800m-3:02,1200m-5:20,800m-3:06,400m-1:20), .75 mile cool down.
Tuesday: Running-3.25mile easy
Wednesday: Running- 1 mile warm up, 14x200 at 39 seconds with 200 meter slow jog after each repeat at 3x slower pace.
Thursday: 1 mile jog in the morning followed by light lifting. 30 minutes on the elliptical (tight leg muscles from yesterday)
Friday:Threw out back on Thursday so REST DAY
Saturday: 6 miles at 8:30 mile pace/conversational pace.
Sunday: Rest day
Tuesday: Running-3.25mile easy
Wednesday: Running- 1 mile warm up, 14x200 at 39 seconds with 200 meter slow jog after each repeat at 3x slower pace.
Thursday: 1 mile jog in the morning followed by light lifting. 30 minutes on the elliptical (tight leg muscles from yesterday)
Friday:Threw out back on Thursday so REST DAY
Saturday: 6 miles at 8:30 mile pace/conversational pace.
Sunday: Rest day
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