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1st Edition
Monday - 30 min. Tempo with strength circuit afterwards.
Connor- Felt good on this workout and finished strong the last five minutes.
John- hit my pace for the first 15 minutes then got dropped
Tuesday- 40 min. Recovery run in the morning, light lift and 30 minute recovery run in the afternoon.
Connor- felt good in the morning and ran at a faster pace for the first run. Second run I felt a bit sluggish and slowed it down a little bit.
John- felt good and cruised at 7 minute pace for both runs.
Wednesday- 10x30 meter sprints with 300 meter jog in between.
Connor- felt good to get the new saucony spikes on.
John- I wore my China speed suit so you know I went fast.
Thursday- 40 min. Recovery run in the morning, light lift and 30 min. Run in the afternoon.
Connor- felt strong on both runs.
John- felt good and stayed at a consistent pace for both runs
Friday- 35 min. Recovery run, strides.
Connor- went out at a moderate pace and finished the run a little harder. Also took an icebath with my boy miles.
John- relaxed and took it easy.
Saturday- RACE DAY-
Connor- went out pretty hot and knew I was in good position the whole race. Kept moving up on people and was sitting in fourth place with 400 to go and out kicked two people for second place and running a nice PR. Shout goes out to O'Neill for working everyone and another shout goes out to Cole Sutherland for going to the meet, he's a true fan.
John- Didn't feel good from the start and it wasn't my day. Going to get back at it this week and comeback hard at Southlake.
Sunday- 50 min recovery run-
Connor- headed over to Lakewood and ran around white rock lake, kept the pace east.
John- went a bit faster than usual but felt good on the run.
Week in review-
Connor- got good strength and speed work in and topped it off with a good race. Really pumped for xc season.
John- had a good week of training but wasn't able to get the job done in the race.