One week to the Emerald Crossings Trail Run; our last brick workout and only one more team training session that includes a run. A few team members got together at 7am for a ride through the park. At 8, we were in the studio for an hour long training session on the bikes with some high intensity/strength building sets that took us to the top of our aerobic threshold.

After the bike training session (and a quick change to dry clothes) we were back on the Emerald Crossings course for a four-mile practice run.

There was some work done to the course in the prior week in order to prep it for the May 8th race, so the deep ruts, holes and puddles we have grown accustomed to were starting to disappear.

46 degrees and sunny this morning for the Team’s second track workout of the year. After a couple of training sessions on the hills, it was a nice change of pace to be back at the Rocky River High School track to put our time in doing indian runs, bleachers and pushes.

The stats for today:
Warmup: One mile of stride-outs, high knees, butt kickers, karaokes and back pedals
First exercise: One mile of indian runs.
Second exercise: 2 minutes (3 sets) of stair climbs/bleacher runs followed by one minute of straight stair climbs.
Third exercise: One minute pushes of 6 min/mi sprints followed by 90 second recovery jogs.
Cool down and stretching.

Total distance: 5.1 miles, one hour.