Sorry about the delay in getting this out. Busy day yesterday.
- Monday — swim, crossfit, easy run or bike your choice
- Tuesday – run lehi hills, 5:15am, we will be doing one of my favorite hill workouts, 4×1 min on steep (lehi) hill followed by a 6 minute tempo run on the flat, repeat 3 times. 5 minute rule so we can get a good warm-up in and cool down.
- Wednesday – rest, swim, crossfit, or easy bike your choice.
- Thursday – Big loop with 4×12 min Z2/3/4 builds, 5:15am.
- Friday — swim, crossfit, or very easy 1 hr. run
- Saturday — Trail run, 5:30 am start. Suggested run. Start at Thomas/Recker, run west on Thomas to Higley, then north to the canal, take canal to bush highway up king kong and onto the Hawes trail going southeast all the way to the top of microwave tower, then back down to Diamond point thru las sendas and back to start on Thomas. Probably about 13 miles with some nice trails and a steep hill climb. For those that don’t want to run the trails you can run bush highway back to Las Sendas and meet the group coming out of Diamond point.
Looking forward. Next week starts the first of two run intense blocks….9 runs in 12 days. Key sessions for those of you that are planning to BQ. You don’t want to miss these workouts.