Throw a log on the fire

After taking some time to refresh and renew I have set my sites on the Okanagan Marathon, maybe I can achieve Jon's portion of the project:-)

Here is my training since the world championships;

Sunday, September 9 – Rest, Easy walking and enjoyable canal touring and sight-seeing

Monday, September 10 - 6 miles of easy running

Tuesday, Sept 11 – SWU, 4 X 4 minutes with 3-minute recoveries, 2-mile CD

Wednesday, Sept 12 – 6 miles easily

Thursday, Sept 13 – SWU, 10 X 2 minutes with 1-minute recoveries, 2-mile CD

Friday, Sept 14 – 6 miles of easy running

Saturday, Sept 15 – SWU, 4 X 10 minutes with 2-minute recoveries, 2-mile Cd

Sunday, Sept 16 – 2-hour easy run on trail

Monday, Sept 17 – 8 miles at six minutes per mile

Tuesday, Sept 18 – SWU, 4 x 4min with 3min rest at 10-K race pace, 2-mile CD

Wednesday, Sept 19 – 6 miles of very easy running

Thursday, Sept 20 – Rest Day (no training!)

Friday, Sept 21 – 2 miles easily, 12 rotated drop-offs and pick-ups per leg, 50 bicycle leg swings per leg, 60 sit-ups, 60 low-back extensions, 15 walking-the-dog lunges per leg (with heavy dumbbells in hands, using glutes and hams to power way back up after each lunge), and then 4 miles easily, followed by stretching of glutes and hams.

Saturday, Sept 22 – SWU, 4 x 10min with 2min recoveries, 2-mile CD

Sunday, Sept 23 – SWU, 4 miles easily, 10 miles at 6:00 pace, and a 2-mile CD

Monday, Sept 24 – 6 miles of light running, followed by core and glute strength

Tuesday, Sept 25 – 6 miles of light running, followed by core and glute strength

Wednesday, Sept 26 - Not sure but I am sure it will be fun!