April 2017 Training

April training

Week 1 (4-2 to 4-8)

Sunday

Morning run – 2:15 through Shingletown/Rothrock; again, nice to hit some technical trails

Afternoon bike – 1:00 with some decent hills; good climbs for the legs

Monday

Morning lift (legs), :20

Afternoon run – 1:10 at ~7:05 pace; legs feeling a little heavy after the weekend

Tuesday

Morning lift, :20 run

Afternoon workout – 12 x 1- minute hills

Wednesday

Morning lift (legs), :20 run

Afternoon bike – 1:00

Thursday

Morning lift, :20 run

Afternoon workout – :30 tempo with 5 1-minute accelerators in the absolute pouring rain; probably just one more hard workout before Hyner

Friday

Off!!!

Saturday

Morning run – 1:30 “warmup” before the Chemical Engineering Spring 2017 5k; we hopped on (pun intended) to the Bunny Hop 5k. I ran 18:0x, good enough for first in the Chem E race, but only 5th in the overall race, losing to 4 high schoolers (ugh)

Week 2 (4-9 to 4-15)

Sunday

Morning run – 2:45 doing Whipple-Tussey-Whipple with an extra mile thrown in at Tussey while I was waiting for people to run back with; this ended up being 23 miles at a 7:13 pace; a tad faster than I wanted, but I’ll take it for doing 80% of it alone.

Monday

Morning lift (legs), :20; definitely am feeling it from the season and from Sunday’s run

Afternoon – off

Tuesday

Morning lift, :20

Afternoon run – 1:10; legs are certainly feeling it

Wednesday

Morning run – :30

Thursday

Morning lift, :20

Afternoon run – 1:00

Friday

Off (legs are iffy for next Saturday…)

Saturday

Morning run – :30 tempo at right at (possibly(?) under) 6-flat pace; legs felt 100% better than Thursday. Followed the tempo with a :30 easy jog

Week 3 (4-16 to 4-22)

Sunday

Morning run – :30 easy; legs are a little heavy again

Monday

Off (lots of stretching)

Tuesday

Afternoon run – :45 easy, 6 striders after

Wednesday

Afternoon run – :45 easy, 6 striders after; definitely feeling ready for Saturday

Thursday

Off

Friday

Off

Saturday

Hyner View Trail Challenge 50k – 4:55, 3rd place

Week 4 (4-23 to 4-29)

Sunday

Off

Monday

Off

Tuesday

Off

Wednesday

Afternoon run – :30 easy

Thursday

Morning run – :30 easy

Afternoon run – :45 not necessarily “easy”

Friday

Afternoon run – :30

Saturday

Morning run – 1:00

Afternoon run – 1:00; had to split it up in to 2 runs since my legs just weren’t feeling it for the first one

Week 5 (4-30 to 5-6)

Sunday

Morning run – 1:15

Monday

Morning run – :20, lift (legs)

Afternoon – travel to Berkeley

Tuesday

Morning run – :45, lots of stretching and abs

Wednesday

Morning stretch, abs (ugh, no gym)

Afternoon run – 1:30, so many hills

Thursday

Off (travel day)

Friday

Afternoon run – 1:00

Saturday

Morning run – 2:00; it is so difficult to go long by yourself when it’s cold and rainy outside

Afternoon run – :45; I really wanted to hit 2:30 in the morning, but there was no way of that happening alone, so instead I just split the runs into 2

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