Weekend 9/6-9/8/13

Friday
Rest day.  Physioball and band work.

Saturday
Group run 15, 12, or 6 miles.

Advanced runners 14 EZ
100 Floor Wipers #_____
100 Snatches #______

Sunday
50 minute recovery run/walk

Advanced 6 X 1M @ 5K pace
Physioball and band work.

Weekend 7/5-7/7/13

Friday
Rest, stretch, foam roll

Saturday
1 mile EZ warm up
60 minute time trial or 7 miles
1 mile EZ cool down

Sunday
30-45 minute EZ run

Weekend 6/28-6/30/13

Friday
Rest and stretch

Saturday
9-10 mile...2 ez, 3 race pace, 2 tempo, 3 ez.
On your tempo make the second mile faster than your first.

Sunday
Trail run at Erwin Park 7am or 30-45 min ez.

Weekend 5/17-5/19

Friday - REST DAY
Stretch, foam roll, hip work and relax.

Saturday
1 EZ
4 X 800 r 60 or (4) 5 minute tempo runs with 60 second EZ run
2 EZ

Prosperity Place 5K at Frisco Square begins at 830AM.  $5 off race fee if you sign up Friday at the Fieldhouse 6155 Sports Village Rd. Frisco 75033 1030AM-130PM and 530-900PM.

Sunday
30 minute EZ

Bike 30-50 miles.  630AM at Coffee 'N Cream (Legacy and El Dorado). Email me with questions. 

Friday 3/1/13

OFF DAY - stretch and foam roll

Here is a little ditty for you...Gym War is 5/4/13...get ready!

https://www.youtube.com/watch?v=MCbVMrkqhXI

Enjoy your day and wee you tomorrow 700AM...10 mile easy run.

Friday 12/28 OFF DAY

Walk/EZ run 20 minutes
Foam Roll and stretch
Hip Exercises