Training Schedule 4/25- 5/1

Here's this week's training schedule:

Monday:
   AM:*15 min elliptical warm-up
          *Tredmill Speed workout: 2 mins @ 2 incline, 7.1 speed; 1 min recover
                                                  2 mins @ 2.5 incline, 7.2 speed; 1 min recover
                                                  2 mins @ 3 incline, 7.3 speed; 1 min recover
                                                  2 mins @ 3.5 incline, 7.4 speed; 1 min recover
                                                  2 mins @ 4 incline, 7.5 speed; 1 min recover
           *Ab + Arm Circuit: 3 rounds-
                                          1. Leg lifts holding 5lb dumbell inbetween feet and 5lb over head (x30)
                                          2.10 lb dumbells: 10 regular bicep curls; 10 overhead press; 10 tricep curls; 10
                                                                hammer curls; 10 diaganol bicep curls
                                          3. Decline bench- situps with 15lb plate on chest
                                          4. 25 pushups
                                          5. 20 jumping lunges (aka Mary Catherine's)
  PM: 3 mile run; Spin Group X class

Tuesday: 1mi warm-up; 4 mi tempo; 1 mi cool-down

Wednesday: AM Weight training
                     PM  Boot camp

Thursday: 5 mi run ~med to race pace

Friday: AM weight training + stretching

Saturday: 12 mi long run

Sunday:  Rest

This week's quote:

"I always loved running...it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs." - Jesse Owens