Headed out for a run today on some trails near where I live not expecting much. With a broken heart for two weeks, a sharp pain in the back, aching knees, and what feels like a broken foot, #oldmanrunnerproblems, my recent runs have not been much to speak of. But the weather was perfect and early on there was strength in my knees and a bounce in my stride that had been missing lately. After adding an extra loop to lengthen the run to eight miles from the planned six, I was just about to merge from one trail to another when I heard a thundering through the music playing in my ears. Just in time I glanced right to see five horses flying down the trail I was about to enter. I quickly yielded to the thoroughbreds, #5x1000lbsofmuscle>coach, then followed behind them as the trail began to climb upwards. For the next ten minutes each time I closed the gap one of the riders would look back and shout to their group and they would increase the pace.
Eventually though I caught and passed the last horse and as I approached the next one heard from behind "runner on your left". This continued as I passed each successive horse until finally I took "the lead" just before a wooden bridge. Once clear I began to open up a gap, and the race was over, #fortitudine vincimus :)
Wanting the best for all who are racing this weekend!
monday (on your own)
Eventually though I caught and passed the last horse and as I approached the next one heard from behind "runner on your left". This continued as I passed each successive horse until finally I took "the lead" just before a wooden bridge. Once clear I began to open up a gap, and the race was over, #fortitudine vincimus :)
Wanting the best for all who are racing this weekend!
monday (on your own)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides on grass
tuesday (6:00 AM, on track)
800j, mcmillan wu
+ w= 2400m @ 85% + 10' light running + 6 x 200 @ 95%, r= 100j
+ m= 3200m @ 85% + 10' light running + 6 x 200 @ 95%, r= 100j
(HIT TIMES, DO NOT GO FASTER)
+ m= 3200m @ 85% + 10' light running + 6 x 200 @ 95%, r= 100j
(HIT TIMES, DO NOT GO FASTER)
+ general strength circuit at track
wednesday
400j + dynamic foot drill wu
+ (those traveling) light aerobic running or OFF
+ (those not traveling) aerobic running
+ (those not traveling) aerobic running
+ hurdle walkovers
+ barefoot strides on grass
+ foot drills in sand & balance exercises
thursday
(those traveling)
travel to Kernersville, NC (8:30 AM departure)
+ light aerobic running on xc course
+ 3-4 starts from starting line
(those not traveling)
800j + dynamic wu
travel to Kernersville, NC (8:30 AM departure)
+ light aerobic running on xc course
+ 3-4 starts from starting line
(those not traveling)
800j + dynamic wu
+ light aerobic running
+ 2-3 x fast striding on grass
+ 6 x 40m fast striding on ramp w/ walk recovery
+ 6 x 40m fast striding on ramp w/ walk recovery
+ hip work and/or mcmillan core
friday
light shake-out in AM
+ COMPETITION; m8k - 10 AM / w6k - 11 AM
(those not traveling, time-tbd)
+ COMPETITION; m8k - 10 AM / w6k - 11 AM
(those not traveling, time-tbd)
800j, mcmillan wu
+ 7 x 800 on track @ 5k GP, r= 1'
+ 7 x 800 on track @ 5k GP, r= 1'
+ 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
