March 2017 Training

Week 1 (3-5 to 3-11)

Sunday

Caumsett Park 50k (3-5-2017)

Monday

Off

Tuesday

Afternoon pickup basketball; legs felt a little tight, but overall, felt like I could move pretty well

Wednesday

Off

Thursday

Afternoon run – :30 easy; hamstrings and calves are definitely still sore/tight

Friday

Off

Saturday

Morning run – 1:30; my hamstrings are still pretty tight. I’ll see how it feels on Monday

Week 2 (3-12 to 3-18)

Sunday

Off (travel to New Orleans)

Monday

Morning lift, :20 on the bike

Afternoon run – :35 on the treadmill

Tuesday

Morning lift, :20 on the bike

Afternoon run – :20 tempo averaging 6-flat pace on the treadmill

Wednesday

Morning lift, :20 on the bike

Afternoon run – “Going up is coming down” workout on the treadmill; start at a slow pace, and increase the incline half a percent every 30 seconds for 12 minutes, then decrease the incline half a percent every 30 seconds while increasing the speed by .2 mph.

Thursday

Morning run – :30 on the treadmill

Friday

Off (travel back to State College)

Saturday

Morning run – 2:00 at 7:30 pace, finally back in State College

Week 3 (3-19 to 3-25)

Sunday

Morning run – 1:10 at ~6:40 pace with people on the club team; certainly a little faster than I was looking for

Monday

Morning lift (legs), :15 tempo

Tuesday

Morning lift, :15 tempo

Afternoon workout – 8 x minute hills; legs are still pretty tired from the quick run on Sunday

Night pickup basketball

Wednesday

Morning lift (legs), :20 on the bike (legs were pretty sore from everything yesterday)

Thursday

Morning lift

Afternoon workout – 10 x 800; first nine were all 2:48:xx, tenth was 2:33 with a :32 last lap

Friday

Off

Saturday

Morning run – 2:40 on the 20-miler Purdue Mountain route (2k’ of gain); felt much better than when we did this in January

Week 4 (3-26 to 4-1)

Sunday

Morning run – 1:10 with Anthym

Monday

Morning lift (legs), :15 tempo

Afternoon run – :35; was supposed to be a bike, but didn’t have enough daylight after having to stay at work late

Tuesday

Morning lift, :15 tempo

Afternoon workout – 8 x 2 minute hills, with the downhill not quite “on,” but certainly not a rest; all the old people wanted to prep for Boston by running hills, so I figured it would also be a great workout for Hyner

Wednesday

Morning lift (legs), :20 easy (legs sore from the hills)

Afternoon bike – 1:00 finally outside(!)

Thursday

Morning lift

Afternoon workout – 3 x 3 mile at ~6 to 6:10 pace; wasn’t entirely sure of the pace, since the first one was at about 6:10 and dead into the wind, and I don’t know what the other ones were

Friday

Afternoon run – 2:30 up and then down Musser; finally nice to get on trails

Saturday

Off

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