Last 2 weeks of training

Monday Jan. 9th 3 miles  21:00 (7min. pace)

2 mile warm up leg press tabata light lifting 1 mile cool down   Tuesday Jan. 10th 4 miles 1.5 mile warm up 10:00 2 x 10 50m steep hill (7:05, 6:37) .5 jog between sets 1.5 mile cool down 8:40 3 x (100 jump rope, 20 push ups, 20 sit ups, 20 up downs, 20 mountain climbers) no rest in between  Slowly getting back to 100% from being sick for a while, Im getting better sleep and eating better.   Wednesday Jan. 11th Indoor Trainer Bike-30 miles (Interval Sprints)   Thursday Jan. 12th 5.75 mile Tempo Run Had to hit up the treadmill tonight, crazy snowy weather out there today. 2mile tempo (5:50) .5 mile 15% grade hill 2.25 mile tempo (5:30) .5 jog b/w sets x 2 Lifting circuit afterwards. Friday Jan. 13th Indoor Trainer Bike- 15 miles (Cadence work) Saturday Jan. 14th 3 x 32 floors at the Hilton Tower, 5 floor sprints (5min. rest b/w) 3 mile run Sunday Jan. 15th Rest Monday Jan. 16th 3 mile run 4 x 32 floor @ the Hilton stairs leg press tabata light upper body lifting Tuesday Jan. 17th 5 mile easy pace run (7:10 pace) Wednesday Jan. 18th ? Thursday Jan. 19th ? Friday Jan 20th Pre Race Drills 2 mile run box jumps Saturday Jan. 21st 2012 Bop to the Top Stair race One America Tower Indianapolis IN 37 floors 1st Place 3:38 1st Place (Triple Step Climb) 13:37 (4:51, 4:24, 4:22) 2 mile cool down run * I will admit now that I am posting this and thinking about it.  I should have been incorporating more bike into these past couple weeks.  I am not one for excuses but work has taken up a big chunk of my time here lately.  Thats just a part of life I guess.  Cant wait till the summer when the days are long and I have more time to get a solid bike ride in.  Im also really torn on what I want to focus on this summer, running (which tends to hinder stair climb results come fall time) or biking (which is two fold; it takes up much more time but it produces much greater results when it comes to stair climbs come fall.)  I have a great passion for running still, I am still competitive in my road races in the 5k and 10k and even half marathon but I also have lofty goals this year for Willis Tower.  We shall see.