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Week #5 - Half marathon prep

1/14/2014

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Mary had a very hectic schedule last week but did an excellent job of making the best of it.  Here's what she did last week:

Monday - Light weightlifting - 20 mins Low weight 15 reps, 12 exercises.

Tuesday - 4 degrees out. Stayed inside. Jogged in place, stair repeats during TV breaks, and 5 push-ups after stairs. Around round after 20mins. 

Wednesday - Still 4 degrees out and windy - Ran 30mins in the AM.


Thursday - Day off.  Needed sleep.  Crazy schedule.


Friday - 30mins on treadmill. Heart rate lower than 150, elevation of 1%. Swam 45mins-2,000 yds.

Saturday - 60 minutes run.

Sunday - CCAC Gran Prix race - 20min warm up, race (3.1-3.2mi?), then another 20mins easy. 


This week...work schedule should be a little easier.  We'll add some treadmill "hills" to the Wed workout. Schedule looks like this:

Mon - Active recovery or short jog, if you have time

Tue - 20-30mins easy jog

Wed - 60mins on treadmill as follows: 20mins easy, then  6 x 90secs at 5% grade at challenging (not brutal, ~8:45?) pace with 3:30 recovery jog, cool-down until 60mins is done
          - Spin? If yes….go easy…heart rate under 140bpm

Thu - 20-30mins easy jog
       - Swim - keep it moderate

Fri - 30mins jog, entire run under 150bpm - take off or walk if you are fried

Sat - 72mins like this: 6 x 10mins at 150bpm or below with 2min walks after each 10mins run

Sun - Grand Prix - good long warm-up and cool-down, like you have been doing

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