Recommended strength-training will also be sent out. The summer is a great time to work on improving general strength and core strength. Also, working on mobility and recovery should always be a part of your routine.
We discussed the addition of aerobic cross-training to our weekly training, so let's begin that now with committing a minimum of 60 minutes of cross-training each week. Aqua-jogging, elliptical, swimming, biking, stair-climbing, walking, rowing...all are good. Do 60 minutes of one, or do several that add up to 60 minutes.
Take some time also to assess areas of weakness you may have and pick one that you think is most important. Work intentionally on improving that area so that not only is it no longer a weakness, but it becomes a strength. It could be physical, such as weak hips or glutes, it could be lagging aerobic ability, or it could be areas such as confidence, mental toughness, dealing with stress or adversity. Research it and work on it intentionally, i.e. with purpose, focus, and correctly. If you need help with coming up with something to work on, contact your coach(es)!
monday (on your own or OFF)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)
(for those off, cross-training is encouraged)
tuesday (8:00 AM)
+ 3 x 400 + 4 x 300 + 4 x 200, r= 90" / R= 4'
+ strength & conditioning
wednesday (9:00 AM)
400j + lunge matrix wu
400j + lunge matrix wu
+ aerobic running
+ general strength circuit
thursday (9:00 AM)
800j + dynamic wu
+ 6 x 80m fast striding on Cherry St hill
+ light aerobic running
+ 4 x grass strides
+ hip circuit
800j + dynamic wu
+ 6 x 80m fast striding on Cherry St hill
+ light aerobic running
+ 4 x grass strides
+ hip circuit
friday (8:00 AM)
800j, mcmillan wu
+ 300 + 500 @ Speed Endurance, r= 3' + grass strides
+ strength & conditioning
saturday (on your own)
light aerobic running
+ stretching
light aerobic running
+ stretching
sunday (time - tbd)
800j, mcmillan wu
+ workout - tbd
9 comments:
35 miles this week. Baton Rouge is really hot. Running along the Mississippi River is pretty cool, though! No usual cross training available around, so I’ll be walking for an hour every Monday if anyone wants to hit my line :-))))
Wait sorry it was 36 miles
25.5 miles last week for my first week back. Also got in a solid 7 mile "long" run yesterday and felt better than I thought I would. It will definitely be a tough next couple weeks of training traveling from city to city, but Dave and I fully intend on getting it done to reap the rewards in the latter half of summer and in the fall.
Whew. Had me worried for a second
41 miles last week
15 miles for my first week back. My sleep schedule is really weird right now so I’ve been running on the treadmill a lot. Trying to get back outside as I fix my sleep. I’m also swimming once or twice a week with my masters swim team.
22 easy miles last week. I've moved into my apartment for the summer in Seattle with Mikayla. There are some great places to run around here, but the apartment is surrounded by hills. Seattle is cold. I've been running in 50 degree, overcast weather most of the time.
14 miles last week, nice and easy around home. Also I don't think I gave you my mileage for the week of ACCs, which was 32. Excited to be getting going again. Nice to spend some time relaxing at home before going off to San Francisco and getting used to a new place. Weather is nice and cool here, as it will be in SF, which is very exciting for me. And I'll get to hang out with Frank all summer!
16.5mi last week! hit up the old trails at home which was fun! it was my first week of work so it's interesting getting adjusted to the new schedule, but I'm also excited to get more training in! also did 45min stationary bike and 30mi road biking at the budweiser plant.
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