Summer

Week 1

Mon 2 Frick: 18 guys, 1 mile warm up, preview Homewood / Tranquil loop, posture / cadence loops, 20’ jog in small groups

Wed 3 Schenley: 16 guys, 1 km warm up, 1 mile tour race course, track work: cadence, posture, lean, 1 km tempo lap, 1 mile tour of “Wayne’s Way”

Fri 4 Frick: 16 guys, dynamics, jog down Tranquil, hard effort up Tranquil, “bounce,” up Homewood, jog back up Homewood, cool down loop

Week 2

Mon 4 Frick: warm up loop, dynamics, jog down Homewood, 2 x Homewood, 1 km recovery, 1 km jog + stretch, core

Wed 4 Schenley: 1 km warm up, dynamics, strides, 2 x 400 w/ cadence bursts, 2 x Wayne’s Way anaerobic up the hill + active recovery on the flat, core, pickleball 

Fri 4.5 Frick: warm up loop, dynamics, jog to steps, Tranquil + Braddock loop 2 min hard, 2 min jog, cool down, stretch

Week 3

Mon 4 Frick: warm up loop (downed tree!), dynamics, jog down Homewood, partner up and “bounce,” time = 14:40, partnered with Shane, cool-down up Homewood, stretch

Wed 3 Schenley: warm up lap, dynamics, foot strike on track, 1 x Wayne’s Way out-and-back

Fri 6 Frick: warm up loop, dynamics, solo run down Braddock, up Falls, Environmental Center to Cemetery

Week 4: 

Mon 3 Frick: warm up loop, dynamics, jog down Homewood, roughly 5-6 250m efforts on Wayne’s course w/ 1 minute rest (partners)

Wed 3 Flagstaff: warm up through CMU, 4 x Flagstaff (1:08, 1:12, 1:11, 1:10), cool down via Craig St. 

Fri 5 Frick: almost down to Duck Hollow, back via Braddock steps 

Week 5:

Mon 4 Frick: preview race course (Biddle, Clayton, Falls)

Wed 4 Schenley: 2 x (5 x 200) plus out-and-back on Wayne’s Way

Fri 4 Frick Park Mini Meet (up Biddle, S. Clayton, down Falls)

Sat 9 Panhandle Long Run

Week 6:

Mon 5 Frick: warm up loop, down Tranquil, up Firelane Ext, Lower Riverview to S. Clayton, up N. Clayton, back via cemetery 

Wed 4 Schenley: 4 x 800 run hard on the curves, glide straights: 3:15, 3:15, 3:10, 2:54, pickleball

Fri 5 Frick: warm up, down Homewood to Tranquil to Firelane Ext, Lower Riverview to Env. Center, down S. Clayton to Forbes Ave. Bridge, back via McVeagh singletrack  

Sat 0 LR called off due to thunder 

Week 7:

Mon Frick Park 2-Team Mini Meet on Biddle / South Clayton / Falls Loop

Wed 4 x (1k + 300m) at the Oval. 4:07, 59; 3:52, 60; 4:09, 60; 3:55, 59

Fri 5 Frick: warm up, "choose-your-own-adventure," down Homewood to Tranquil, Braddock climb at easy tempo (base of climb to baseball field: 8:30), cross bridge, down Biddle, up Tranquil "summit finish"

Sat 9 Panhandle: 5 min warm up, 25 min out, 24 back, 5 min cool down... preceded by a shoe presentation by Sam Snodgrass from Pro Bike and Run, warm-up featured new stretching routine from PGH marathon winner Margo Malone, a North Hills grad who used to live and train in Mammoth Lakes, CA. 

Week 8: 

Mon Frick: warm up, Wayne let the lads pick their workout, they chose to run w/ partners on the XC mini loop at the base of Homewood / Tranquil: 20 minutes meant about 11 efforts per partner. 60, 52, 53, 52, 52, 52, 51, 51, 50, 50, 50