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Windows down in Alabama Where the skies are so blue

February 17, 2008

I’m not huge on posting a lot of my training but, some people have asked me for a training week so I’ll post my latest week that ended today (just don’t post it elsewhere, thanks).  It was a lower week as I took a day off (that happens about every three weeks).  It was another good week for training and weather down here in ‘Bama.  Almost every day was 16C and no rain.  It was nice for my long run this morning but towards the end of the run the wind started to pick up and it looks like we’re in for some nasty thunderstorms later this afternoon.  It’s supposed to be nice again tomorrow…

Monday: AM 6km
PM 5km Wup, Fartlek Workout (10 X 4 minutes/ 2 minutes rest), 3km Cdown, 6 strides, 2km Cdown

Tuesday: DAY OFF from Running. Core and ABS in the AM.

Wednesday: AM 11km
PM 6km Wup, 6 short hills/walk back recovery, 1.5km run to track, Speed session (3 X 400m/2 minutes rest in 62, 61,60), 6 strides, 5km Cdown, drills

Thursday: AM 17.5km (70 minutes), Core/ABS
PM: 7.5km (30 minutes)

Friday: AM 6km
PM 7km Wup, 5 X 1600m / 4 minutes rest (4:24, 4:25, 4:25, 4;22, 4:20), 8 Strides, 5km Cdown, drills

Saturday: AM 7.5km (32 minutes), Core/ABS
PM 17.5 km (70 minutes)

Sunday: 30km (2hr, 2 minutes.  62 minutes out, 60 minutes back.  6:45/mile to start down to 6:15/mile)

About 160km for the week.

I’ll have to juggle around next week with 16 hours of driving over three days.  Tim and I will have one big pull in the middle and that will be my easy day for the week.

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5 Comments
  1. Skuj permalink
    February 17, 2008 11:47 pm

    Good God, that 5x1600m, hahaha….Thank you for this, Reid.

    May I ask what a typical warmup (5-7km) consists of? Just jogging? Jogging and strides? Longer surges?

  2. Skuj permalink
    February 18, 2008 12:09 am

    Oh, I’ll throw some other questions out there while I’m at it! :)

    During the 4min recoveries between 1600s, what doest thou? Jog? Walk?

    Is massage important to you?

    Ditto stretching?

    Thanks.

  3. reidcoolsaet permalink*
    February 18, 2008 10:32 pm

    Warm-up is usually just a jog at about 4:05-15/km and then some strides and a bit of stretching. I do more stretching after my runs. I try and get a massage every other week. In between track intervals I usually do a little ‘jog’ for most of the rest, but it’s barely faster than a walk.

  4. February 20, 2008 2:18 pm

    Enjoy the weather Reid and as much as I love to see your training, I would sure love to see more of Normee!

  5. March 5, 2008 1:30 pm

    Is that beer JP is drinking? wow :)

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