3 miles 30/30 / 6min jog/800M -10M Posted on Tuesday, March 9, 2010
3 miles warm up
Dynamic stretches
Strides
3 mile of 30/30 in 14:57 Trail
6 minute hog
800M in 2:13 (68, 64) Road
3 mile warm down
PM
Massage
Connie Nordyke
intouchsch@aol.com
Easy Day-9M Posted on Monday, March 8, 2010
9 miles easy
6:29 average
Dynamic stretches
Easy Day-9M Posted on Sunday, March 7, 2010
9 miles easy
6:52 average
Dynamic stretches
20 minutes pilates
Easy Day-9M Posted on Saturday, March 6, 2010
9 miles easy
6:32 average
Dynamic stretches
Mile/4 mile tempo/mile-11m Posted on Friday, March 5, 2010
2 mile warm up
Dynamic stretches
Strides
Run on Memorial Park trail
Light weight trainers
Mile @ 4:49
4 mile tempo @ 5:10, 5:10, 5:09, 5:10
Mile @ 4:54
6 miles in 30:25
5:04 average
Continuous run
3 mile warm down
Easy Day-9M Posted on Thursday, March 4, 2010
9 miles easy
7:05 average
Dynamic stretches.
Easy Day-9M Posted on Wednesday, March 3, 2010
9 miles easy
6:45 average
Dynamic stretches
Progressive Run -10M Posted on Tuesday, March 2, 2010
Splits
7:01, 635, 6:22, 6:08, 5:54, 5:39, 5:22, 5:12, 4:55
Training shoes
Easy Day-9M Posted on Monday, March 1, 2010
9 miles easy
6:45 average
Dynamic stretches
15 minutes pilates
Ice Bath
