1. Did I send coach my mileage for two weeks ago? If no, go to #3
2. Did I send coach my mileage for last week? If no, go to #4
3. Stop everything, text coach my mileage for two week's ago. Go to #2
4. Stop everything, text coach my mileage for last week.
Due to time constraints I was unable to put the above in flowchart form, but I think you will still get the message!
Happy Holidays and a Happy New Year to you and your family!
monday
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ strong aerobic running @ 80%; w= 7-8 mi, m= 8-10 mi
(800m types: 10-12 x 200, r= 200j; w= 36-38 / m= 30-32)
+ general strength circuit
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
thursday
800j, dynamic wu
+ light aerobic running
+ 8-10 x fast striding
+ mcmillan core
friday
800j, mcmillan wu
+ aerobic fartlek: 4 x 90sec + 4 x 60sec + 4 x 30sec + 4 x 15sec
('hard' efforts @ ~5k pace / equal time recovery @ ~ marathon pace)
So, 26 minutes total - 90 on..90 off..90 on..90 off..90 on..etc
+ general strength circuit
saturday
aerobic running
+ stretching
sunday
long aerobic running
+ cool-down exercises
+ recovery strategies
Thursday, December 22, 2011
Sunday, December 18, 2011
it's the most wonderful time of the year
Text your mileage for last week!
Hopefully last week went well academically. Now is time for a little rest and recuperation. Don't worry if last week's running was a struggle, and don't be surprised if the first half of this week feels similar. Just get the work in without overdoing the effort. The schedule is listed below. Two fartlek workouts this week - Tuesday's aerobic speed fartlek is the same as last week, except keep the running between the short, fast efforts up tempo (think of the workout as a steady run slightly slower than 80% effort with short, fast efforts thrown in throughout); Friday's aerobic fartlek is the same as the ones we did since the Thanksgiving break.
Over the holidays, don't get complacent with the little things: do the warm-ups, engage your recovery strategies, and continue iron supplementation.
Also, for those of you who have been healthy through the summer and fall training, consider a mid-year mileage increase. Simply add 5 miles onto your weekly mileage goal before putting it into your daily mileage calculator. Again, this is only for those who have been healthy and have handled their mileage well.
Lastly, consider a quote from a coach who spoke at our coaches convention last week... "There is one moment out there waiting for you if you are properly prepared for it". If you could choose that one running moment for yourself, what would it be? Feel free to share it with your coaches!
monday
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ aerobic speed fartlek
(short, FAST, runs of less than 30 seconds with plenty
of up tempo running between - run with good technique)
+ general strength circuit
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
thursday
800j, dynamic wu
+ light aerobic running
+ 8-10 x fast striding
+ mcmillan core
friday
800j, mcmillan wu
+ aerobic fartlek: 5', 4', 3', 2', 1' w/ equal time recovery
(note: 'hard efforts' at varying intensity, recovery at ~ marathon pace)
+ general strength circuit
saturday
aerobic running
+ stretching
sunday
long aerobic running
+ cool-down exercises
+ recovery strategies
Hopefully last week went well academically. Now is time for a little rest and recuperation. Don't worry if last week's running was a struggle, and don't be surprised if the first half of this week feels similar. Just get the work in without overdoing the effort. The schedule is listed below. Two fartlek workouts this week - Tuesday's aerobic speed fartlek is the same as last week, except keep the running between the short, fast efforts up tempo (think of the workout as a steady run slightly slower than 80% effort with short, fast efforts thrown in throughout); Friday's aerobic fartlek is the same as the ones we did since the Thanksgiving break.
Over the holidays, don't get complacent with the little things: do the warm-ups, engage your recovery strategies, and continue iron supplementation.
Also, for those of you who have been healthy through the summer and fall training, consider a mid-year mileage increase. Simply add 5 miles onto your weekly mileage goal before putting it into your daily mileage calculator. Again, this is only for those who have been healthy and have handled their mileage well.
Lastly, consider a quote from a coach who spoke at our coaches convention last week... "There is one moment out there waiting for you if you are properly prepared for it". If you could choose that one running moment for yourself, what would it be? Feel free to share it with your coaches!
monday
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ aerobic speed fartlek
(short, FAST, runs of less than 30 seconds with plenty
of up tempo running between - run with good technique)
+ general strength circuit
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
thursday
800j, dynamic wu
+ light aerobic running
+ 8-10 x fast striding
+ mcmillan core
friday
800j, mcmillan wu
+ aerobic fartlek: 5', 4', 3', 2', 1' w/ equal time recovery
(note: 'hard efforts' at varying intensity, recovery at ~ marathon pace)
+ general strength circuit
saturday
aerobic running
+ stretching
sunday
long aerobic running
+ cool-down exercises
+ recovery strategies
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