Week two of the holiday break...contact us if you have any questions about the week or need any clarification. Enjoy this time away from school and practice, but make sure you're getting the training in and doing all the extra things you need to do to be successful!
monday
dynamic wu
+ light aerobic running
+ 6-8 x technique strides on grass
tuesday
tuesday
800j + mcmillan wu
+ 80% steady aerobic running; w= 6-8 mi / m= 8-10 mi
(800m: 12 x 200, r= 200j, ~2')
(800m: 12 x 200, r= 200j, ~2')
+ general strength circuit
wednesday
wednesday
400j + dynamic foot drill wu
+ aerobic running
+ hurdle walk
+ barefoot strides on grass
+ foot drills & balance exercises
thursday
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
friday
800j + mcmillan wu
+ aerobic fartlek: 4 x 90" + 4 x 60" + 4 x 30" + 4 x 15" @ AT
w/ equal recovery @ ~ marathon pace or 80%
w/ equal recovery @ ~ marathon pace or 80%
+ general strength circuit
saturday
saturday
aerobic running
+ stretching
sunday
sunday
long aerobic running
+ cool-down exercises
+ recovery strategies
30 comments:
60
35
52
38!
66 miles last week!
40
50
41
54, My workouts sucked. Apparently trying to fartlek on ice and snow leads to sore/achey hip-flexors. Who knew? The rest of the runs were pretty solid though.
21
Maria - 47
I hope everyone has a blessed and merry Christmas :)
0 again but swam/biked each day this week.
Run this morning, felt good, I'll be back on schedule soon!
42
43 miles.
53
40
58
68
39!
6. Ran 3 miles at Kennesaw mountain, took a day off, and then another 3 back on the trails of the dirty D. Foot hurt on the second day so took 2 days off before running 4 on Sunday and that felt great. Gonna run 4 again Tuesday. It's a slow and humbling process but it's the start of a comeback so I'm thankful for that.
Hope everyone enjoys time with their families and has a Merry Christmas!
55 big ones
55, running with my shirt off at this time of year just feels wrong..
38
45. Going to start ramping up mileage bit by bit this week.
Sorry about the late post, but 50 miles for last week. Merry Christmas everyone!
40
45 ad 50 for the last 2 weeks.
43
42 for December 15 week and 53 for December 22 week
54
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