Saturday, April 10th - 4 Hrs/15-17 miles
Friday, April 9th - RICE (Rest, Ice, Compress, Elevate)
Thursday, April 8th - 4 miles + 1 Hour Strength Train Lower Extremities
Wednesday, April 7th - 6-8 miles + Cross Train 1 hour
Tuesday, April 6th - Hill Run 4 hill repeats on 1/4 m, No more 12-14%
Monday, April 5th - 3-6 miles + 1 Hour Strength Train Upper Extremities
Sunday, April 4th - Rest Day or 1 1/2 hours
Saturday, April 3rd - 2.25 hrs/9-11 mi.
Friday, April 2nd - RICE (Rest, Ice, Compress, Elevate)
Thursday, April 1st - 4 miles + 1 Hour Strength Train Lower Extremities
Wednesday, March 31st - 6-8 miles + Cross Train 1 hour
Tuesday, March 30th - Interval 2-3 miles on flat, Run all out 70 seconds and 2 min recovery
Monday, March 29th - 3-6 miles + 1 Hour Strength Train Upper Extremities
Sunday, March 28th - Oakland Half Marathon
Saturday, March 27th - 1 hour
Friday, March 26th - RICE (Rest, Ice, Compress, Elevate)
Thursday, March 25th - 3 miles + 1 Hour Strength Train Lower Extremities
Wednesday, March 24th - 6 miles + Isometric Stretching 1 hour
Tuesday, March 23rd - Interval Run 4x1m Tempo, 5K race pace = 3 miles
Monday, March 22nd - 3-6 miles + 1 Hour Strength Train Upper Extremities
Sunday, March 21st - 1 1/2 hours Moderate Rolling hills
Saturday, March 20th - Race Day Rodeo Beach/Pirates Cove 30k Marin County http://www.pctrailruns.com/Pirates_Cove.htm
Friday, March 19th - RICE (Rest, Ice, Compress, Elevate)
Thursday, March 18th - 3 miles + 1 Hour Strenght Training UPPER ONLY
Wednesday, March 17th - 3 miles + Cross Train 1 hour
Tuesday, March 16th - Interval Run 4x1m Maintain the pace you set + 1 Hour Strength Train Upper & Lower Extremities
Monday, March 15th - 30-40 minutes Isometric Stretching Or yoga
Sunday, March 14th - Rest Day Or run 1 1/2 hours
Saturday, March 13th - Coached Run 3 hours
Friday, March 12th - RICE (Rest, Ice, Compress, Elevate)
Thursday, March 11th - 3 miles + 1 Hour Strength Train Lower Extremities
Wednesday, March 10th - 5 miles + Cross train 1 hour
Tuesday, March 9th - 3 miles + 1 Hour Strength Train Upper & Lower Extremities
Monday, March 8th - Rest Day 30-40 minutes Isometric Stretching Or yoga
Sunday, March 7th - 1 hour easy run/walk + Isometric stretching
Saturday, March 6th - Captain/Mentor Run 2 1/2 hrs
Friday, March 5th - RICE (Rest, Ice, Compress, Elevate)
Thursday, March 4th - 3 miles + 1 Hour Strength Train Upper Extremities
Wednesday, March 3rd - Easy Run/walk 5 miles + Cross train 1 hour
Tuesday, March 2nd - 3 miles + 1 Hour Strength Train Upper & Lower Extremities
Monday, March 1st - Rest Day 30-40 minutes Isometric Stretching Or yoga
Sunday, February 28th - 90 minutes Run/walk Moderately rolling hills
Saturday, February 27th - Coached Run - 2 hours
Friday, February 26th - Rest Ice Compress Elevate = RICE
Thursday, February 25th - 3 miles + 1 Hour Strength Train Upper Extremities
Wednesday, February 24th - Easy Run/walk 4 miles + Cross train 1 hour
Tuesday, February 23rd - 3 miles + 1 Hour Strength Training Upper & Lower Extremities
Monday, February 22nd - Rest Day 30-40 minutes Isometric Stretching Or yoga
Sunday, February 21st - 60 minutes Run/walk Rolling hills
Saturday, February 20th - Coached Run 2 1/2 hours
Friday, February 19th - Rest Ice Compress Elevate = RICE
Thursday, February 18th - 3 miles + 1 Hour Strength Train Upper Extremities
Wednesday, February 17th - Easy Run/walk 4 miles + Cross Train 1 hour
Tuesday, February 16th - 3 miles + 1 Hour Strength Train Upper & Lower Extremities
Monday, February 15th - Rest Day 30-40 minutes Isometric Stretching Or yoga
Sunday, February 14th - 60 minutes Run/walk Flat terrain
Saturday, February 13th - Coached Run 2 hrs/9-11 miles
Friday, February 12th - Rest Ice Compress Elevate = RICE
Thursday, February 11th - 3 miles + 1 Hour Strength Train Upper Extremities
Wednesday, February 10th - Easy Run/walk Moderate rolling 3 Miles + Cross Train 1 hour
Tuesday, February 9th - 3 miles + 45 mins Strength Train Upper & Lower Extremities
Monday, February 8th - Rest Day 30-40 minutes Isometric Stretching OR yoga
Sunday, February 7th - Optional Race Kaiser Half Marathon
Saturday, February 6th - Coached Run 90 min/8-10 miles
Friday, April 9th - RICE (Rest, Ice, Compress, Elevate)
Thursday, April 8th - 4 miles + 1 Hour Strength Train Lower Extremities
Wednesday, April 7th - 6-8 miles + Cross Train 1 hour
Tuesday, April 6th - Hill Run 4 hill repeats on 1/4 m, No more 12-14%
Monday, April 5th - 3-6 miles + 1 Hour Strength Train Upper Extremities
Sunday, April 4th - Rest Day or 1 1/2 hours
Saturday, April 3rd - 2.25 hrs/9-11 mi.
Friday, April 2nd - RICE (Rest, Ice, Compress, Elevate)
Thursday, April 1st - 4 miles + 1 Hour Strength Train Lower Extremities
Wednesday, March 31st - 6-8 miles + Cross Train 1 hour
Tuesday, March 30th - Interval 2-3 miles on flat, Run all out 70 seconds and 2 min recovery
Monday, March 29th - 3-6 miles + 1 Hour Strength Train Upper Extremities
Sunday, March 28th - Oakland Half Marathon
Saturday, March 27th - 1 hour
Friday, March 26th - RICE (Rest, Ice, Compress, Elevate)
Thursday, March 25th - 3 miles + 1 Hour Strength Train Lower Extremities
Wednesday, March 24th - 6 miles + Isometric Stretching 1 hour
Tuesday, March 23rd - Interval Run 4x1m Tempo, 5K race pace = 3 miles
Monday, March 22nd - 3-6 miles + 1 Hour Strength Train Upper Extremities
Sunday, March 21st - 1 1/2 hours Moderate Rolling hills
Saturday, March 20th - Race Day Rodeo Beach/Pirates Cove 30k Marin County http://www.pctrailruns.com/Pirates_Cove.htm
Friday, March 19th - RICE (Rest, Ice, Compress, Elevate)
Thursday, March 18th - 3 miles + 1 Hour Strenght Training UPPER ONLY
Wednesday, March 17th - 3 miles + Cross Train 1 hour
Tuesday, March 16th - Interval Run 4x1m Maintain the pace you set + 1 Hour Strength Train Upper & Lower Extremities
Monday, March 15th - 30-40 minutes Isometric Stretching Or yoga
Sunday, March 14th - Rest Day Or run 1 1/2 hours
Saturday, March 13th - Coached Run 3 hours
Friday, March 12th - RICE (Rest, Ice, Compress, Elevate)
Thursday, March 11th - 3 miles + 1 Hour Strength Train Lower Extremities
Wednesday, March 10th - 5 miles + Cross train 1 hour
Tuesday, March 9th - 3 miles + 1 Hour Strength Train Upper & Lower Extremities
Monday, March 8th - Rest Day 30-40 minutes Isometric Stretching Or yoga
Sunday, March 7th - 1 hour easy run/walk + Isometric stretching
Saturday, March 6th - Captain/Mentor Run 2 1/2 hrs
Friday, March 5th - RICE (Rest, Ice, Compress, Elevate)
Thursday, March 4th - 3 miles + 1 Hour Strength Train Upper Extremities
Wednesday, March 3rd - Easy Run/walk 5 miles + Cross train 1 hour
Tuesday, March 2nd - 3 miles + 1 Hour Strength Train Upper & Lower Extremities
Monday, March 1st - Rest Day 30-40 minutes Isometric Stretching Or yoga
Sunday, February 28th - 90 minutes Run/walk Moderately rolling hills
Saturday, February 27th - Coached Run - 2 hours
Friday, February 26th - Rest Ice Compress Elevate = RICE
Thursday, February 25th - 3 miles + 1 Hour Strength Train Upper Extremities
Wednesday, February 24th - Easy Run/walk 4 miles + Cross train 1 hour
Tuesday, February 23rd - 3 miles + 1 Hour Strength Training Upper & Lower Extremities
Monday, February 22nd - Rest Day 30-40 minutes Isometric Stretching Or yoga
Sunday, February 21st - 60 minutes Run/walk Rolling hills
Saturday, February 20th - Coached Run 2 1/2 hours
Friday, February 19th - Rest Ice Compress Elevate = RICE
Thursday, February 18th - 3 miles + 1 Hour Strength Train Upper Extremities
Wednesday, February 17th - Easy Run/walk 4 miles + Cross Train 1 hour
Tuesday, February 16th - 3 miles + 1 Hour Strength Train Upper & Lower Extremities
Monday, February 15th - Rest Day 30-40 minutes Isometric Stretching Or yoga
Sunday, February 14th - 60 minutes Run/walk Flat terrain
Saturday, February 13th - Coached Run 2 hrs/9-11 miles
Friday, February 12th - Rest Ice Compress Elevate = RICE
Thursday, February 11th - 3 miles + 1 Hour Strength Train Upper Extremities
Wednesday, February 10th - Easy Run/walk Moderate rolling 3 Miles + Cross Train 1 hour
Tuesday, February 9th - 3 miles + 45 mins Strength Train Upper & Lower Extremities
Monday, February 8th - Rest Day 30-40 minutes Isometric Stretching OR yoga
Sunday, February 7th - Optional Race Kaiser Half Marathon
Saturday, February 6th - Coached Run 90 min/8-10 miles
