Another year another marathon today...
If you are not running for 3-5 hours then go EZ 35 minutes and 60 pushups and 60 squats. I will probably do the pushups and squats before the 26.2 miles.
Another year another marathon today...
If you are not running for 3-5 hours then go EZ 35 minutes and 60 pushups and 60 squats. I will probably do the pushups and squats before the 26.2 miles.
Walk/EZ run 20 minutes
Foam Roll and stretch
Hip Exercises
5 minute EZ run or Jump Rope
For Time
2 mile run or 20 minutes @ Race Pace
15 right leg Bulgarian Split Squat with Bicep Curl and Push Press
25 Burpees
15 left leg Bulgarian Split Squat with Bi Curl and Push Press
2 mile run or 20 minutes @ Race Pace
10 X 3 sec. Plank Hold
10 X 3 sec. Bridge Hold
10 X 3 sec. Quadruped
*Bicep curl and push press are to be performed when in the lowered portion of the lunge position.
10 minute EZ
12 minute AMRAP
5 Pull Ups...sub 5 Jumping Pull Ups or 10 total Plank Pulls
10 Wall Balls...sub 12 Thrusters
15 KB Swings
Rest 5 minutes
50/50 Pushups/Squats
30 Toes2Bar...sub knees2elbow or knee ups
5 Rounds and 7 KB Swings.
It's Christmas and all the presents have been opened. A Christmas Story is probably on the TV...you'll shoot your eye out! Here is your workout.
This is a great treadmill workout...incline 2-3.
5 minute EZ
3 X 4 min tempo with 3 min EZ
50/50 pushup.squat
3 X 4 min tempo with 3 min EZ
Rest 3 minutes
Jump Rope 500
Stretch and foam roll
Merry Christmas
EZ@9:00
Tempo@7:30
5.75 miles
Regular pushups, 25 squats and 26 walking lunges.
Today is 35-40 minutes EZ and 50/50 pushup/squat.
Last week we began the ultra running workouts. We started Saturday 12/15 with a 2 hour run...13 miles.
Here is the rest of last week to today, Sunday 12/23.
Sunday 12/16...45 minute run at Warren Park...5K trail. 10, 8, 6, 4, 2 reps of pull-ups, deadlifts, floorwipers.
Monday 12/17...35 minutes EZ...50/50 pushup and squat
Tuesday 12/18...20 minute tempo...50/50 pushup and squat...15 min tempo...balance work...10-2 reps pullups.
Wednesday 12/19...EZ 25 minutes...5 rounds for time...30m walking lunge with 45# overhead/21 burpees...5 minutes rest...100 total bicycle kick with deflated ball.
Thursday 12/20...5 X run for 9 minutes or 1 mile whichever comes first. Run 1...25 pushups, run 2...25 squats, run 3...25 pushups or burpees, run 4...25 squats, run 5...25 burpees. After run 3 you can do the burpees if that is your final run if not perform pushups and continue. 10-2 reps pullups
Friday 12/21...rest day...20 minutes EZ walk...stretch and foam roll...hip strengthing exercises Saturday 12/22...2 hour run
Sunday 12/23...45 min run at Warren Park...10-2 reps of pullups, deadlifts, floorwipers, DB snatches
**Floorwipers and deadlifts use 135# but use lighter weight if needed. Snatch is 35#. Pushups and squats are performed as regular...work on form for the next couple of weeks.
**EZ is 60-90 seconds slower than race pace
**Tempo is 15-30 seconds faster than race pace