Every athlete needs to assess how they are feeling today. Assess how your body has responded to Monday-Wednesdays sessions and either do the following:
1 – Take a full rest day.
If this is the option you choose, then you are not allowed to feel guilty for not going into the gym. Resting is crucial to advancement in your training so if you choose to rest then have no regrets!
2 – Mobilize. Use your regular training time to mobilize. Find your problem areas and spend some time focusing on those areas.
3 – Active Recovery. This could be swimming (you can find our free swim workouts on our Competition blog every Thursday), doing a trail run, a low intensity row session or a run. I have provided a running option for those of you who’d like to start running again.
Running Session (OPTIONAL)
Warm-Up
Run 800 meters @ 60%
Followed by…
Two sets of:
Perfect Stretch x 20 meters
Reverse Lunges x 20 meters
A/B/C Skips each x 20 meters
Running Mechanics Drills
Two sets of:
Maintaining Ideal Position (Posture Drill)
Ball of Foot Hopping Drill
Followed by…
30 second sprint @ 50% effort
Rest 30 seconds
30 second sprint @ 60% effort
Rest 30 seconds
30 second sprint @ 70% effort
Rest 30 seconds
30 second sprint @ 80% effort
1-Mile TT – Bench Mark
There is no beginner, intermediate or advanced option – this is a benchmark we are going to use to measure our progress.
Cool Down
5 Minute Jog
10 Minutes of Static Stretching (Focus on Shoulders, Quads, IT Band and Shins)
Well…ive been running this week! I somehow didn’t see this until now. But slowly working on increasing distance and just very slow. Horrible shin splints on my right, compensating/protecting my calf plus weekness from not running for 4 months is the culprit. Deep tissue, oils, and taping is helping ?
Anyway. Monday 2miles (with hills)
Tuesdsy 2.25 miles (with hills)
Friday interval running: Nothing fancy run a song/walk a song? working on increasing speed a bit. Oh and running against 30-40 mph gusts and dust! Fun!
finished yesterday’s work:
Cast swings: done
peekaboo swings: done
worked on the pop swings on the low rings with the mu transitions
(the mu transitions were tough today? I have done them many times but for some reason it just wasn’t going well today.)
then:
12 sets of ab: 60/30 -got 153 cal and I think I averaged 59-60 rpms
(that got rough towards the end :/ )
Do you normally do them on short straps or long straps?
We usually use these short straps. We’ve started going to another gym 1 day a week (most weeks) to work on mu’s & they have longer straps.
Finished the workout from Thursday.
12 sets of 60 sec on bike for 133 calories. Averaged 56 rpms
Did cast and peekaboo swings. Posted video to facebook page. Need advice.
MU transitions 4×5 with HSPUs x 3