Training Summary: 2/9/2015-2/15/2015

Training Summary: 2/1/2015-2/8/2015

Monday – AM: dynamic warm-up + 7 miles on the treadmill @ 7:25 pace + 15 mins core strength PM: 30 mins yoga/stretching

Tuesday – AM: dynamic warm-up + 8 miles on the treadmill @ 7:30 pace PM: 25 mins core + 25 mins upper body strength @ the gym

Wednesday – 13 mile workout on the treadmill (2 mile warm-up, 4x 2 miles w/ .25 mile jogging rest between [11:58 {5:59}, 11:56 {5:58}, 11:54 {5:57}, 11:54 {5:57}], 2.25 mile cool-down) 6:41 average pace

Thursday – AM: dynamic warm-up + 8 miles on the treadmill @ 7:25 pace PM: 1 hour Hatha yoga

Friday – AM: 8 miles on the treadmill @ 7:35 pace + 30 minutes strength and ladder drills      50 mins – drill circuit, ladder drills & upper body strength PM: 20 mins core 

Saturday – 18.09 mile long run with 2 good friends @ 7:31 pace. It was -4* when we started!!!

Sunday – rest day!!!

Weekly Totals: Miles = 62.09  * Total Time Running = 7:35:31 * Average Pace = 7:20