Last week of the break, a new year on the horizon, and the indoor competition beckons! Hopefully you've been able to rest and rejuvenate over the last couple of weeks. We're anxious to see everyone and excited about the promise of a new track season! Note - practice time for Friday will be set once we can get a better idea of the weather. As of now it looks to be a very cold morning and most likely we'll want to practice when the temperature has a chance to rise above freezing :)
monday
dynamic wu
+ light aerobic running
+ 6-8 x technique strides on grass
tuesday
800j + mcmillan wu
+ 5', 4', 3', 2', 1' fartlek @ AT pace w/ equal time recovery @ 65%
(800m: 10-12 x 300 @ 95-100% (i.e. 3k pace and faster), r= 300j)
+ general strength circuit
wednesday
400j + dynamic foot drill wu
+ aerobic running
+ hurdle walk
+ barefoot strides on grass
+ foot drills & balance exercises
thursday
800j + dynamic wu
+ light aerobic running
+ 2-3 x 80m fast striding on grass in spikes
+ 3-4 x 200 cut-downs, r= 200 walk-jog recovery
+ mcmillan core or hip circuit
friday (time - tbd)
800j + mcmillan wu
+ workouts tbd
+ general strength circuit
saturday (on your own)
aerobic running
+ stretching
sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
29 comments:
75 in six days
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Your boy with 17! Ran two days in a row for the first time in a long while and the foot held up nicely. That may be attributed to the high dosage of Aleve and generous application of ice but I prefer to think I'm just getting better. All goes well I might try and break the big 30 mile mark next week.
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71 on 6.
39, Happy New Year everyoneeee
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24 miles this week, feeling pretty good. I've still been biking and swimming a lot, but glad to be back at it.
55 in 6
60 last week, in 6 days. Workouts went really well- especially happy with my tempo run where I finished all 10 miles on pace.
48 in 6. In Key West for New Year's and it is HUMID.
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34, due to my piriformis/butt pain I'm not running my full mileage:( It didn't feel so good on my long run yesterday so that was cut short as well. Rolling stretching and icing etc.
34, due to my piriformis/butt pain I'm not running my full mileage:( It didn't feel so good on my long run yesterday so that was cut short as well. Rolling stretching and icing etc.
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37 last time and only 25 this time due to a bad cold that came after visiting adorable but sniffly baby cousins :) still recovering and excited to see everyone Friday! Happy new year
35, sorry for the late post!
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40. Sorry for the late posts.
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