Countdown To The Hot Chocolate 15K (Week 2)

I was home all week this week, so my second week of training for the Hot Chocolate 15K was pretty routine. Keeping with my plan to get ready for this course, I focused on hills.

Monday
Treadmill: 20 min (5 min walking, 15 min running, in Sauconys)
Full Body Weights Routine: 40 min (including lunges, squats, and leg lifts)

Tuesday (E-Z Incline Program On TM)
Warm-up: 5 min walking, 10 min running
E-Z Incline Program: 30 min @ 6.3 mph, nudging up to level 4 and back down
Cool-down: 5 min walking

Wednesday
Elliptical: 20 min random program
Full Body Weights Routine (including lunges, squats, leg lifts)

Thursday (Hill Intervals On TM)
0-3 min: walking warm-up @ 3.7 mph
3-5 min: running warm-up @ 5.7 mph
5-10 min: running warm-up @ 6.0 mph
10-34 min: hill intervals of 1 min rest/2 min hill
     incline levels 2.0, 2.5, 3.0, 3.5, 4.0, 3.0, 3.5, 4.0
     most intervals @ 6.2 mph, with the level 4.0 intervals @ 6.0 mph
34-37 min: running cool-down @ 6.0 mph
37-40 min: walking cool-down @ 3.7 mph

Friday
Elliptical: 20 min glutes program
Full Body Weights Routine (including lunges, squats, leg lifts)

Saturday (10 mile Long Run)
I decided to run at the hilly end of the bike path, although I didn’t cover the very hilliest miles–maybe next weekend! My ITB was nagging from the start but didn’t really hold me back. The weather was gorgeous and the trees were beautiful!
Total Distance: 10 miles
Total Time: 1:30:50
Avg. Pace: 9:04 min/mile
(I left my Garmin at home, so this data is based on the mile markers along the path and the stopwatch on my iPod.)

On tap for Sunday: some quality time with Rodney Yee!