Needs a location
Hey runners! Awesome day today! So glad we finally got some sun with the clouds. Thank you to Tammy for capturing this picture of us. The tunnel at the end was a welcome sight.
Okay, so this week we again climb up in mileage and we will be running 8 miles. Coach Bill and Gary along with Tammy and Jim will lead you off as I have a Track Meet for my high school track athletes in San Clemente.
The route will most likely be out to Brea Blvd then down to Bastenchury and over to Kraemer and back up. But, be flexible as he may choose a different one.
So here’s the plan for this week:
Sunday 3 miles easy flush run
Monday SCR 30 minutes
Tuesday 4 miles MEDIUM pace. For those that went to coffee today, choose as interval and have fun with it. Whether you choose a ladder approach or the same interval the whole run, do these to gain speed. Just keep the work and recovery equal for the middle 2miles of the run. The first and last mile are warm up and cool down.
Wednesday 30 minutes SCR
Thursday 4 miles MEDIUM pace. IF you did intervals Tuesday, don’t do them again for a week. Just keep the 2nd run an even pace at MEDIUM pace.
Friday - rest for Saturday
Saturday, our long run of 8 miles. I do realize we all end at different times, so let’s be sure we are doing the SCR workout while we wait for everyone to finish. I know we are all busy, but don’t neglect this important strength workout, especially if it is not raining.
Have a GREAT week and I’ll see you in 2 weeks, email or text me if you need advice during the week.