Thursday 2/28/13

We are on day 4 of the rest week and if you are like me you are ready to get back to work.  I have not run since Monday night or done any physical activity so I will get back to it today.  Here are the workouts for the day...

5K
walk 5...run 28...walk 12
You should go over 3.5 miles today!

Half
30 minutes plus strength on calendar



Ultra
30 minutes...THAT'S ALL..run/walk.
I know everyone is relaxing from the hard weekend.  Listen to your body and take off a couple more days if needed. 

See you at the gym...700PM.  Only one more week of darkness...Hello Daylight Savings!

Wednesday 2/27/23

5K
W15 min
2x18 squats, plank walk, lunge

Half
30 minutes ez plus general strength

Ultra
30 min ez plus foam roll and hip exercises

Tuesday 2/26/13

5K
Same as yesterday

Half
30 ez
10-20
Hi-Lo plank
Inchworm
Burpees
Perform each exercise slow and controlled

Ultra
30 ez
50/50 pu/sq

Monday 2/25/13

5K
walk 5...run 25...walk 5

Half
30-45 minutes EZ

Ultra
35-40 minutes EZ
50/50 pushups/squats

Remember to stretch and foam roll today especially if you raced over the weekend.  Drink plenty of water. 

Sunday 2/24/13

Let's get this Cowtown done with already!  Here are the workouts for today...

5K::
walk 12 minutes
 2X15 Squats, Walking Planks, Lunges

Half::
30-45 minute EZ

Ultra:: 
2 hour run
40 meters Long jump Burpee
40 Box Jump
20e Half Turn Box Jump
20e 180 Box Jump
20e Single Leg Box Jump
40 Burpee Pull Up

See everyone for the social EZ run tomorrow at 700PM.

Cowtown USA

Somehow I got roped into running the Cowtown Ultra in Ft Worth tomorrow. We actually have 5 guys running the 50K, 1 marathoner, three halfers and some spectators to boot.  Many cowboy references...I know. Check the FRC FB status for updates and the FRC YouTube for video.