Steady State

2 sets of core

Brace x10
Bridge x10
Quadruped SL HE x10

40 minute steady state run

Weekly steady run. 5k this Thursday evening.

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Day 2 Lift + Long Speed

2 sets of core
Brace x10
Bridge x10
Quadruped SL HE x10

3 sets of strength
1L reach x5
TRX x10
Supine DB Press x10 (50lbs)

8x300m w/ full rest (4 minutes)
54,49,48,46,46,46,46,47.

I measured 300m on the roads using MapMyRun app. Works great when all outdoor tracks are snow covered !

Intervals

1 set of core

Brace x10
Bridge x10
Quadruped SL HE x10

6x1200m w/ SR – 3:57,3:57,3:54,3:54,3:53,3:58. 

Indoor track workout – This is my quality weekly interval day and thus the hardest run of the week. This one in particular might be up there with the top 5 best workouts I have done. 5k race in 1 week.

Recovery Run

2 sets of core

Brace x10
Bridge x10
Quadruped SL HE x10

28x200m w/ SR

Ran each 200 meters in 37-38 seconds. This is my post-speed day and pre-long interval day recovery run. This was my longest recovery interval day to date – covered 3.5 miles. Looking down the road, my goal is to work up to 5 miles and maybe more. Quality interval workout tomorrow.

Short SpeedĀ 

1 set of core
Brace x10
Bridge x10
Quadruped SL HE x10

10x200m w/ full rest. 28,28,28,28,28,29,29,29,29

Indoor track workout with my distance team. Had to stay indoors since all outdoor tracks are covered in snow. Difficult making those sharp turns!