This week's schedule is listed below. Text or call if you have any questions or need any clarifications. Congratulations on your academic performance this fall!
Enjoy the holiday break, rest up, get your running in, spend some time thinking about what you want to accomplish in the upcoming spring season, and TAKE CARE OF THE LITTLE THINGS...DON'T NEGLECT ALL THE THINGS YOU DO TO STAY HEALTHY!
monday
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ strong aerobic running @ 80%; w= 7-8 miles, m= 9-10 miles
(m800: 12 x 200, r= 200j, ~2')
(pbar, srob, momc: 8 x 800 @ 92.5%, r= 1')
(m800: 12 x 200, r= 200j, ~2')
(pbar, srob, momc: 8 x 800 @ 92.5%, r= 1')
+ 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 for 80-100m
+ mcmillan core
friday
800j, mcmillan wu
+ aerobic fartlek: 4 x 90sec + 4 x 60sec + 4 x 30sec + 4 x 15sec
('hard' efforts @ above anaerobic threshold, 'easy' @ ~ 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
10 comments:
40 miles for the week
58
54. Rough fartlek on Friday, windiest day I can remember.
51
70
Sorry for the late post. My Internet access was limited while I was in Hawaii. My last 2 weeks were 50 and 55.
43 sorry for the late post I was out of town until yesterday
47 for the week of December 23-29. Pretty good week, but I had to up a few days due to not being able to run on Christmas. Both workouts went well, the fartlek on Friday especially. Averaged about 15 seconds per mile faster than what I did during finals week.
58 last week, 47 the week before. Hip flexor has been acting up a little so had to shorten a couple runs. Great workouts though.
20. Knee started hurting again.
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