Week 4, May 29-June 4

From Rogue Running
Date: Monday, May 29, 2006; Workout: Easy 5 miles
Date: Tuesday, May 30, 2006; Workout: Meet at RunTex Riverside @ 6:30 p.m.; warmup jog 2 miles to Zilker soccer fields or if wet Zilker xmas tree; 1 set of 10 x 50 mtr downhills w/ slow jog uphill recovery; 2 mi cooldown jog back to store; 5 miles total.
Date: Wednesday, May 31, 2006; Workout: Easy 5 mi or cross train (XT) 1 hr; XT=bicycle, weights, water running, elliptical training, swimming, etc.
Date: Thursday, June 01, 2006; Workout: Easy 6 mi
Date: Friday, June 02, 2006; Workout: off
Date: Saturday, June 03, 2006; Workout: Group run at RunTex Riverside annex at 6am: 10 miles on Town lake trail. Afterwards: seminar in the annex on “Shoes and Custom Foot orthodics for a Successful Marathon” by Bill Stone, RunTex shoe expert and board certified Pedorthist. Attandance incentive: Forward Motion Pedorthics will raffle off one free biomechanical examination, gait analysis, shoe fitting and one pair of custom foot insoles worth $300.
Date: Sunday, June 04, 2006; Workout: Easy 5 mi w/ 4 – 5 strides (strides are 50-100 mtr accelerations at 5k-10k pace effort with 50-100 mtr slow jog in between)

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