AM:
Up at 5:10 AM, then about 15-20 min of mobility work and ran down paradise lane (saw a Coyote - hair came up on my neck - good pre adrenaline push), then over 98th, down BEll, over 94th to Legacy, then to Village Center, then back home on NTPP - pace was sub VO2 Max - about 30-35 min I guess total - wind was really bad going up Legacy towards Village but kept pace lowered
Calves were fine, but i can tell they will be sore tomorrow if no recovery today...was thinking maybe i need some road shoes for the asphalt
thought i'd also post Nick Symmonds layout for a week:
"Monday:
* AM - Lifting with Coach Radcliff + 6×100 m strides. + 7 mile run
* PM - 4 mile easy shake out run
Tuesday:
* AM -Workout. (intervals on and off the track usually totaling 8-10k)
* PM - 30 minute lap swim
Wednesday:
* AM - Lifting with Coach Rad + 6×100m strides. + 7 mile run
* PM - 4 mile easy shake out run
Thursday:
* AM - Light Workout (hill repeats, fartleks, or 200m repeats)
* PM - 30 minute lap swim
Friday:
* AM -6 mile run
* PM - Hunting or fishing
Saturday
* AM -Workout (most weeks this is a 4-5 mile pace run)
Sunday
* AM -Long run (90 minutes or about 14 miles)"
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