Then, read the post from last Monday and watch the two videos on foot/ankle flexibility and strength. Some have already incorporated the stretches and exercises into their routine and have reported improvements already.
This week's schedule is listed below. Text or call if you have any questions or need any clarifications. It's only been a fews days and you are missed already : )
Enjoy the holiday break, rest up from the last two academic weeks, 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
+ 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 for 80-100m
+ mcmillan core
friday
800j, mcmillan wu
+ aerobic fartlek: 5', 4', 3', 2', 1' w/ equal time recovery
(note: 'hard efforts' at varying intensity a little faster than threshold
pace, 'recovery efforts' at ~ marathon pace)
+ general strength circuit
saturday
aerobic running
+ stretching
sunday
long aerobic running
+ cool-down exercises
+ recovery strategies
9 comments:
36 miles for last week
33 for last week
47 last week
38 last week, glad to be back.
39 last week.
57 last week
40 for last week
43 for this most recent week
70 for last week.
70 for this most recent week
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