September 2016 training

Week 1 (September 4 – 10)

Sunday

Morning run – 3:00 on the Whipple-Tussey-Whipple route with Boggs

Monday

Morning run – 2:00 on the Greenlee loop… with Boggs

Tuesday

Morning lift

Afternoon workout – :35 tempo at about 6:15 pace; wasn’t super fast, but I was also alone for the last :15 and it was hot

Wednesday

Morning lift

Thursday

Morning lift

Afternoon workout – 3-4-5-6-4-3 minute fartlek with half rest; our pace with rest was 6:45, so I’m thinking that we were going decently quickly on the non-rest sections

Friday

Afternoon run – :45 easy

Saturday

Morning run – 2:00 on the fireroads

Afternoon bike – 1:00

Week 2 (9-11 to 9-17)

Sunday

Morning run – 2:00 at Scotia

Monday

Morning lift

Tuesday

Morning lift

Afternoon workout – 8 min tempo, 4 x ~2 min hill, 8 min tempo; both of the tempos were done at sub 6 pace, which felt like a lot of work for the second one but was also pretty encouraging

Wednedsay

Morning lift

Afternoon bike – 1:00

Thursday

Morning lift

Afternoon workout – 20 min tempo at ~6 min/mile pace

Friday

Off

Saturday

Afternoon run – 2:00 out in Berkeley (traveled on Thursday evening)

Week 3 (9-18 to 9-24)

Sunday

Afternoon run – 1:30 out in Berkeley; definitely my least favorite place to run.

Monday

Off (travel day)

Tuesday

Morning lift

Afternoon workout – 8 x 1k repeats at ~3:30/k; this comes out to 5:36/mile, which (for me) is flying through these repeats, and a solid 2 minutes faster than anything close to my race pace; now if only I can do that for 80 x 1k…

Wednesday

Morning lift

Afternoon bike – 1:00

Thursday

Morning lift

Afternoon workout – 14 x 1 minute hills

Friday

Afternoon – :45 easy

Saturday

Morning run – 2:00 on the old Megatransect course with Boggs

Week 4 (9-25 to 10-1)

Sunday

Morning run – 3:00 on roads and trails in Rothrock with Tom Hanna and Boggs, and then with the Anthym group run

Monday

Morning lift

Tuesday

Morning lift

Afternoon workout – 30 minute tempo

Wednesday

Morning lift

Afternoon workout – 3 x mile, 4 x 800; all under 5:45 pace

Thursday

Morning lift

Friday

Afternoon run – 2:00 around town

Saturday

Off

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