A.
Warm-Up:
Run 800 meters @ 60% pace
Followed by…
Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
A/B/C Skips each x 20 meters
B.
Running Mechanics Drills
Two sets of:
Maintaining Ideal Position (Posture Drill)
Ball of foot hopping drills
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Followed by…
Sprint 50 Meters @ 60% effort
Rest as needed
Sprint 50 Meters @ 70% effort
Rest as needed
Sprint 50 Meters @ 80% effort
Rest as needed
Sprint 50 Meters @ 90% effort
C.
Twenty Minute Run
Every 2 Minutes, Sprint for 10 seconds then go back to a moderate pace
D.
Cool Down
5 Minute Jog
10 Minute Static Stretching (Focus on Hips, Low Back and Quads)
Did yesterday’s work.
HS walk getting better, but still not getting very far unbroken, maybe 15 feet at max
DL: modification, first time doing since pulling hamstring. Sets of 3: 135/165/185/205–drop and go for these. Still feel it a bit but am going slow on the rebuild.
Mu/ ohs–well only 2 rounds, failed 7 mu, not a good day for those!
DL/burpee 4 rounds plus 15, made some rookie mistakes, shoe came untied, hair out of ponytail. Yikes!
Ran 10 miles today at a very easy pace. Felt those deadlifts today though! Half marathon in 8 days.
AM Swim. I’m telling ya getting in the pool feels good. 🙂
PM – Run, treadmill work. 3 miles in the 20 min. 8-8.5 mph with 10.6-11 mph sprints.
Love the pool!
A. Done.
subbed 2400m AB (1.5miles) for 800m run
B. Done
C. 20min w/10 sec sprints on AB:
Distance: 7.7 miles
Cals : 274
Avg rpm: 61
Max rpm: 89
How about a rowing alternate coach?
Hey Ed!
Hop on an erg and row for 20 minutes at your 5k pace + 10 seconds and every 2 minutes, perform 10 power strokes