From dairy shows to tractor shows to band shows to ring shows & meet the team the first week of August has been unrelenting! Some quick pics and the shortest weekly update of the season.
The Show MUST go On!
Week 10: Aug. 7 - Aug. 13
Training Plan
22- 48 miles x 5-7 runs
Monday
5 - 9 miles
1 mile warm up + Stretch
3 - 7 miles Progression Run
1 mile Cool Down
Ultimate Frisbee
Tuesday
5-7 miles @ All Low Intensity
1-2 mile warm up + Stretch
3 mile CC Course Run @ Low Intensity
1-2 miles @ low intensity
4 x Stride outs
Abs
Wednesday
4-8 miles @ All Low Intensity
1 mile warm up + Dynamic Stretch
60 minute Open Run at Low intensity (3-7 miles)
Abs
Static Stretches
Thursday
4-8miles w/ 2-4miles at Tempo
1 mile warm up + Stretch
2miles @ Moderate Intensity Pace
1 mile @ Low Intensity Pace (Some Runners will be done at this point)
2miles @ Moderate Intensity Pace
2miles @ Low Intensity Pace
2 x Hill Sprints
Abs
Friday
5 miles Fun Run
Bailey Muddy Plow!
Saturday: Rest or Cross Train
Sunday
Long Run
5-12 miles
4 x Stride Outs
Cross Training options
Biking = 3:1 ratio
Every 3 miles cycled = 1 mile running
Replace 2 runs with biking
Basketball, Soccer, Ultimate Frisbee = 10:1 ratio
Every 10 minutes of play time = 1 mile running
Replace up to 2 runs with these sports.
Goals for the week
Build miles.
Focus on little details - Stretching, Foam Rolling
Stay healthy
Bailey Muddy Plow!