Hopefully everyone is on the road to recovery from finals week! Let this week be a little low-key, get back into it, kind of week. Have some gentle easy days and some moderate hard days. Keep up with your individual recovery strategies and get some sleep! Lastly, follow the schedule below :)
monday
dynamic wu
+ light aerobic running
+ 6-8 x technique strides on grass
tuesday
800j + mcmillan wu
+ aerobic speed fartlek; aerobic running w/ short, fast segments of
30 seconds or less, take 3-4 minutes between efforts
30 seconds or less, take 3-4 minutes between efforts
+ 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
+ 3-4 x 200 cut-downs, r= 200 walk-jog recovery
+ mcmillan core or hip circuit
friday
800j + mcmillan wu
+ 5', 4', 3', 2', 1' fartlek @ AT pace w/ equal time recovery @ 65%
+ general strength circuit
saturday
aerobic running
+ stretching
sunday
long aerobic running
+ cool-down exercises
+ recovery strategies
29 comments:
45
49, Running in the snowstorm yesterday was a pretty cool way to be welcomed home.
52, im cold
42
39. The long trek home is finally over and after 33 minutes of driving, I have arrived back in the great city of Douglasville, Georgia.
52 miles last week!
52 miles last week!
32
Goose egg for last week. No worries though, #thereturn begins next week. Foot has been feeling good so I'm gonna tear up the ole stomping grounds (kennesaw mountain) on Tuesday with my man AOC.
One Love Errbody
45, wiped out jumping over a puddle yesterday. It was pretty embarrassing. Came back with a strong long run today though.
38 for last week.
37
hit the big fat 61
47 with one day off which was spent in a car up to the great Virginia Beach. Felt great this past week even with exams and had a pleasant tour of the city a couple hours ago on my long run. The neighborhood lake is the perfect temperature for ice baths too.
44
33 miles!!
60
33 yay track season
48 miles
43 miles from last week. Still in Atlanta in case anyone wants to come meet up and run.
12 miles last week!
0 again this week, will start running again on the 22nd
41 with 2 days off. First tempo back was surprisingly good. Can't wait for 2014.
32
42 miles last week. May be a little short this week due to some peroneal tendon inflammation.
47. Switched my monday and sunday runs this week due to traveling.
33 miles!
40 miles for me
27 for last week I was sick
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