This week’s plan

I will be missing you all on both Tuesday and Thursday due to meetings I have in Ottawa but I’ll be back for the Sunday long run.  I also realize that you missed your hills last week but all agreed as to the benefit  of the Yasso 800s. So thus week we will do those Hills this week and next, and then we will be finished with hill workouts and concentrate on long intervals instead as we close in on the fall marathons. Those of you doing Huffin Puffin will have begun your 3 week taper  this week. Be sure to just drop your overall volume of miles but continue to do all speed sessions to maintain your training effect. 

Monday: rest 

Tuesday:  25 minute tempo

Wednesday: 11k or cross train or rest

Thursday: 8 hills

Friday: 8k or cross train or rest

Saturday: 10k steady run

Sunday: 35k route TBA

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