Wednesday- 10k Rematch

warm-up
stretch

WORKOUT
Run 6 miles at 1% incline

cool-down
5 min slow jog
stretch
SLEEP!

Tuesday- Ruck

Monday- Ruck
warm-up
light stretch

WORKOUT
Ruck Race- Y Mountain with 20 lb pack

*Time starts when you close the car door and stops when you get to the top of the Y (where the line breaks across the top)*

cool-down
beautiful hike down the Y

Monday- Ride 2 laps

warm-up
light stretch

WORKOUT
Ride 2 laps

*focus on staying seating during hill climbs*

http://www.mapmyrun.com/route/us/ut/provo/orem%202%20laps/754123748787040964

Saturday- Rex Lee Run

Rex Lee Run- 10K Race in Provo, UT

The Memorial Rex Lee Run is a race done in memory of Rex Lee and to raise awareness for cancer. The entrance fee goes to support cancer research.

Rex Lee Run

This year I ran in memory of my grandmother who lost her life to cancer just 2 days before the race and for my other grandmother who is currently fighting cancer.

Thursday- Season Opener Training

warm-up
stretch
easy 50

WORKOUT
7- 300's
Try to find your race pace where you are working hard but still have plenty in the tank when you get done with a set. Rest time= work time

cool-down
easy 50
stretch
SPA TIME!

Wednesday- Spin My Wheels

warm-up
stretch

WORKOUT
Ride 45 min at medium pace

THEN...
1 hour spin class

cool-down
long stretch

Tuesday- Damn Those Hills!

warm-up
stretch

WORKOUT
45 min hill workout on treadmill

cool-down
jog 5 min
stretch

Monday- Back in the Pool

warm-up
5 underwater 25's
stretch

WORKOUT
1-2-3-4-5-4-3-2-1

cool-down
easy 50
stretch

Thursday- Get Ready for 10K

warm-up
5 min jog
stretch

WORKOUT
4.5 miles @ 5K race pace

cool-down
walk/jog .25 mile

Wednesday- Half Murph

warm-up
stretch
jog for 5 min

WORKOUT
Half Murph
1 mile run
50 pull ups
100 push ups
150 air squats
1 mile run

FOR TIME- Rest as little as possible

cool-down
Lie on the floor in pain

Tuesday- Do Your Part

Today is a rest day because I will be donating blood. I feel like this is a duty to all those who do nothing more than work a 9-5 jobs, put their feet up to watch TV at night, and do the weekend warrior thing. There are many out there that put their lives on the line so we do nothing more take them for granted. Giving blood isn't much but you just might be able to return the favor to those brave few. So today, I say- THANK YOU

Monday- Back to Running

warm-up
stretch
10 pull ups
20 push ups
30 squats

WORKOUT
FRAN
21-15-9
Thursters, Pull-ups

Then...
Run 2 miles at 5k race pace
2 min slow jog

cool-down
job 5 min
stretch

Saturday- Long Ride

warm-up (YEAH RIGHT!)
stretch

WORKOUT
http://www.mapmyrun.com/ride/united-states/ut/provo/574500134387

cool-down
stretch
Nice hot shower!!!