Coach Lisa gives the three UpNorthLive runners their assignments for Week 4!
/ upnorthlive.com photo
Three Amigos, Training Week #4:
It is so awesome working with motivated people!
This was a tough week in northern Michigan, but our gang has made it through another tough snowy week. Having spent the last week in Seattle, where the city runners have nothing on us despite notorious rainy weather of the pacific northwest, I am so proud to be a northwest Michigan runner!
And don’t forget, March is the month of Spring!
Our Three Amigos had another great week so we’ll jump right into the plan:
February 25 –March 3 Marathon Training for Marc:
Marc jumps up to 14 miles and will continue to hold back his urge to train too fast on the long runs.
Training for week of 2/25/13:
Tuseday: 4 m run
Wednesday: 7 mile at pace – not faster =7:26
Thursday: 5 mile run
Friday: Prehab
Saturday: 7 mile run
Sunday: 14 mile run, at about 8:15-8:30/mile
February 25 – March 3 - Lauren’s Week 4:
Lauren is set this week to have an exciting long run out at Glen Arbor, as she joins her team Endurance Evolution/Excelerate for a run around Little Glen, then breakfast at Art’s. You could be on this team! Check it out now (and save through February 28) at: http://www.enduranceevolution.com/team/about
Half Marathon Training for Lauren:
Monday: Prehab
Tuesday: 4 m run
Wednesday: 5 m pace (9:09)
Thursday: 4 m run
Friday: Prehab
Saturday: 9 m run
Sunday: cross
February 25- March 3 Beginner 10k:
We’ll keep checking on how Anne holds up to two days running in a row, as her musculoskeletal system gets stronger. I also want her to continue to keep track of how long her Saturday and Sunday runs take, which are now up to 2 miles. This will help later on as we establish a goal time for the 10K event.
Monday: walk or XT, Prehab, hip strength
Tuesday: run 15-20 min
Wednesday: Prehab, hip strength
Thursday: run 15-20 min
Friday: walk or XT, Prehab, hip strength
Saturday: 2 miles
Sunday: 2 miles
