300 Mile Canon!!
The founding members of the 300 mile club are being established weekly. The list:
Zeke Gingerich - August 1, 2023
Bryce Nisly - August 10, 2023
The Fortress
There is only one reason for us to go to the Fortress Pre-season meet, that’s because we are planning on going back again. It is the dance we want to be at. The Journey from now till then, the mystery of how we get there is beginning to unfold day by day, one work out at a time. Steve Miller set’s it up this week with a random story about Kow Kow and an alligator that find a dead horse on the side of the road. What’s up with that? Well, I’m not totally sure but it’s time to turn on the lights and let it shine a bit this week. If we plan on dancing in November we’ll have to take care of our chores. “My grandpa he’s 95, he keeps on dancin, he’s still alive”. Time to do some dancin’! In other words know our goals, take care of our business, get dressed up and get to the dance! Goal for this week, get to know the Fortress and its dance floor. We will be back.
Week 11: Aug. 14 - Aug. 20
Training Plan
25- 50 miles x 5-7 runs
Monday
4-8 miles @ All Low Intensity
1 mile warm up + Stretching
3-7 miles
ABS
Ultimate Frisbee
Tuesday
4-6 miles @ All Low Intensity
1 mile warm up + Stretching
3-5 miles
4 x Stride outs
ABS
Ultimate Frisbee
Wednesday
5-9 miles - Mile Pick Ups
1 mile warm up + Stretch
A. 1 mile @ Moderate pace + 1 mile @ Low pace
B. 1 mile @ High pace + 1 mile @ Low pace
Repeat A
Repeat B
Thursday
4-8miles
2 mile warm up + Dynamic Stretch
60 minute open run at low intensity
Abs
Static Stretches
Ultimate Frisbee
Friday - Off
Saturday
OHSAA Pre-season Meet @ The Fortress
1 mile warm up + Stretch
Captain Led Team Warm up
Begin Warm up 40minutes before Race
4 - 6 Stride out sprints 5 minutes before Race
Race - 5K
1 miles @ low intensity
Captain Led Team Cool Down
Sunday
Long Run
5-14miles @ Low Intensity
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
Focus on Low Intensity and recovery this week.
Get ready to dance!
Fartlek under control.
Fortress.