Weekend Training

You guys are on your own this weekend, as I have to work on Saturday. Make sure you get your long run in and do the TP miles. Sunday is a day off for everyone, enjoy it you have worked hard the last two weeks. Getting together to do the run would make sense especially those going 60 plus minutes. Make sure you let me know the actually times you ran for your TP miles, put them in the comment section or mail them to me on facebook. Take 1-1:30 minutes rest between miles.


Nate/Craig run 65 minutes followed by 3 TP miles, excellent work guys! Our first 14 day training block went very well. You guys are getting fit!
Nate ran 5:27,5:18,5:20
Craig ran 5:40, 5:34, 5:31
Jay ran 60 minutes on Sunday then 5:45, 6:01, 5:53
Zach/Ben run 60 minutes then 6:03,6:03,5:59 great work guys!

Nick did a workout on the bike- this is his 3rd day off from running.
15 minute warmup followed by 2 min hard- 1 min easy x5 for 15 minutes
then he did 1min hard/1 min easy for x10 for 20 minutes, then easy 10 minutes for cooldown. Will get on the bike tomorrow as well. Hope to get a run in on Monday

Zach- 55 minutes plus 3 TP miles
Duncan ran 55 minutes then ran 6:30, 6:30
Kris ran 55 minutes then 6:29,6:28,6:26 on Sunday
Zach-6:40-6:43 range
Dan ran 55 minutes didn't do the TP miles because his knee hurt.

Sean- ran 39 minutes then ran a 5:56 mile. Longest run in a couple of months

Sam- ran 7 miles with his TP miles included
Scott ran 50 minutes (8mph) on the treadmill
Brad ran 50 minutes then did hurdle stretching
Tom/Teddy ran 45 minutes

Steve 45 minutes w/2 TP miles 6:25-6:28 range
Nate ran 40 minutes (5 miles) then ran 6:22,6:20 6:12! for a total of 8
Dave ran 8.5 miles
Matt ran for a little over a hour

Ryan - 35 minutes w/ 2 TP miles 6:25-6:28 range

DGW- 45 minutes w/4x200's

Let's get the hard work done now, MD guys we will only do a long run w/ TP miles every other week after this one, as we start to get more race specific. Again put the work in now to get the times later!