Tuesday 4/30/13

6-10 X 800
This will be run at 10K pace. Refer to McMilian for paces.  Rest 1 minute between runs.  BONUS...Pushups and squats between runs.

Monday 4/29/13

Last week of "Off Season".  This week is Death By...

25 minute run.  Work in a 7 minute tempo during your run.

75 Pushups
75 Squats
75 Situps
Vary your pushups, squats, and situps.

"DEATH BY..." WALL BALLS!

With a continously running clock perform:

5 Wall Ball in the first 1 min
6 Wall Balls in the second 1 min
7 Wall Balls in the third 1 min

Continuing this for as long as you are able.

Weekend 4/26-4/28/13

Friday - OFF - REST

Saturday
5 Mile strength and endurance run.  Run 5 miles and every mile (4 times) stop and perform body weight exercises.  Repetitions range from 5-25 and exercises can be but not limited too...push ups, squats, sit ups, burpees, high knee explosions, runners pose hop, frog hops, lunges, box jumps (be creative and use nature).

Sunday
30-45 minute EZ run

We are in the works of beginning a riding group Sunday mornings this summer and if you are interested contact rethinkrunning@gmail.com so we can discuss.  It will probably start at 630AM and be anywhere from 20-60 miles.

Thursday 4/25/13

Gonna Suck...

1/2 mile run
50 Box Jumps (24/18)
50 Push Ups
50 Thruster (15/5)
50 Double Unders
50 Burpees
50 total Box Step Ups
1/2 mile run

Wednesday 4/24/13

15 minute walk/run

Core Exercises
Physioball Complex...perform 2 X 10...slow and controlled
1. Quadruped
2. YTA
3. Ball Transfer
4. Runners Lunge (10 second hold)
5. Bridge

Strength and Endurance
10 Pullups
15 Manmakers
30 Thrusters
60 Double Unders
30 Thrusters
15 Manmakers
10 Pullups

*Manmaker and Thruster weight is same.
*Manmaker exercise is ...
Pushup
Plank row
Pushup
Plank row
Pushup
Standup and push press
This is One Rep!
Repeat

Tuesday 4/23/13

Balance
500 Jump Rope : 100 right only and 100 left only
4 X 10 Single leg bench squats

Endurance and Speed
5 X 1200 or 6 minute tempo
10 pushups and 10 squats between runs

Strength
5 X 4 Overhead Squat and/or Walking Lunge

Monday 4/22/13

EARTH DAY
Let's see if we can help Mother Earth today by using some woodchips!  Bring it...

Warm Up
800 m
Dynamic and static stretch

Endurance ( modified from Javorek's Football Walk Lunge Workout)
20 minute run at race pace
@ 5, 10, 15, 20 minutes perform 12 burpees.

Strength
Work with me here...

Use 15 and 10# dumbbells
6 SETS
Right Leg Lunge
3 Overhead Presses (still in lunge position)
Left Leg Lunge
3 Bicep Curls (lunge position)
Right Leg Lunge
3 Snatch (lunge position)

That is one set.  Repeat set 2 with left leg, 3 with right... No rest between these sets.  Rest 30-60 seconds when done with all 6 sets.

4 SETS
Right Leg Lunge
6 Overhead Presses
Left Leg Lunge
6 Bicep Curls
Right Leg Lunge
6 Snatch

Rest 30-60 seconds when done with all 4 sets.

2 SETS
Perform 12 of each exercise above in lunge position.

NO REST

Perform 18 of each...
1. Thrusters
2. Static Lunges with Bicep Curl (18 right/18 left)
3. Plank Pulls (each side)

4. Snatch
5. Push Ups

Cool Down
Walk 3 minutes
Static stretch and foam roll

Weekend 4/19-4/21

Friday
Rest and stretch

Saturday
6 mile run.  Look on website or app for route.

Sunday
30-45 minutes EZ.  Add 5 pick ups during your run. 

Thursday 4/18/13

Core Strength
15 each side T Push Ups (15/5)

Interval Strength and Endurance
4x30 meter shuttle run
Each run is 60 seconds with a 60 second rest.

Tabata Thruster (25/15)
Rest 60 sec
Tabata Push Up

800 m run for time

Tabata Ball Slam (20/14)
Rest 60 sec
Tabata Double Under or Jump Rope

1 mile run for time

Rest no more than 60 seconds between exercises.

Wednesday 4/17/13

15 minute EZ run or walk

Core
50 Sit Ups
50 Down Dog to Sun Salutation
Break up however you want.

Strength
5 Rounds For Time
20 Overhead Walking Lunges (45/25)
15 Push Ups

Tuesday 4/16/13

Balance
No weights
26 each side Woodchopper
26 each side Twist and Punch
26 each leg Single leg quarter squat

Speed Training
For Time...
3x800 plus 200 repetitions
Here is the breakdown of the workout.  Keep 800's within 5-10 seconds of each other.
50 Push Ups
800 meter run
50 total Walking Lunges
800
50 Squats
800
50 Burpees
Two minutes of silence.

Twenty Six Point Two for all our fellow runners, volunteers, and family members in Boston.

Monday 4/15/13

Warm Up
Jump Rope 5 minutes
Dynamic stretch
10 of each
Pushup
Burpee
Squat
Pullup

Strength and Endurance
For Time
800 meters
50 burpees
100 sit ups
200 squats
800 meters

Break up exercises however you need to.  You must run the 800 first and last.

Weekend 4/12-4/14/13

This is Big D weekend and some of our runners will be running the half and full...have fun.  Here are the weekend plans for the non-racing folk.

Friday OFF and REST DAY
Walk, stretch, foam roll, and hip work.

Saturday
This will be a 3-4 mile run with a twist.  Make sure you are there for the fun.  There will be a strength workout after the run.  Big D runners should come out and run EZ with the group.

Sunday
45-60 minutes EZ run...or 13.1/26.2 race pace.

Thursday 4/11/13

Back to basics...one of our workouts from the beginning...Pre-2010.

Strength
5X5 Deadlift
Increase weigth each set

Interval Strength and Endurance
2 Rounds for Time
400 meters
15 burpees
30 sit ups
15 close grip push-ups
30 squats
800 meters
15 thrusters (25/15)
30 low-back extensions aka YTAs
15 hands off push-ups
30 walking lunges with bicep curl (25/15)
400 meters

Wednesday 4/10/13

15 min EZ walk or run

Strength 3 Rounds For Time
21 Wall Ball
15 Push Ups
9 Thrusters

Balance Physioball Walk Out Complex 10 Rounds
Walk out
Push up
In/Out
Side2side
Walk in

Let's Eat

This is a test for the new FRC  app.  This is a picture of what I ate for the first 3 months of 2013 ending with the Grasslands 50 mile run.  All that is missing is oatmeal, whey protein, and hot sauce. Very easy, filling and it's good for you. 

Tuesday 4/8/13

Endurance and Speed
8 X 400 ... EZ 400
10 burpees between runs

Strength
Every 30 seconds perform one power clean and 2 thrusters for 4 minutes.  Maximum load possible.

Monday 4/8/13

30 minutes EZ.  Every 5 minutes perform 3 burpees, 5 push ups, 10 squats.

Strength
10 minute AMRAP
3 clean/jerk 95/45
3 T2B
6 clean/jerk
6 T2B
Continue by 3's until time expires.

Weekend 4/5-4/7/13

Friday is rest, stretch and hip work day.  Go to Youtube and type in hip exercises with physioball to get some ideas.

Saturday
6-9 miles
Strength Work ::
50 pull ups (sub plank rows 25e)
100 push ups
150 squats

We are working a water station at The Fairview Half tomorrow.  Thanks to all those volunteering!

Sunday
Easy walk or run 30 minutes.

Thursday 4/4/13

Burpee Double Under Challenge
For Time
250 Double Unders or 1000 Singles
100 Burpees
Break up anyway you want.
Rest 5 minutes.
800 meters for time.

Wednesday 4/3/13

Stretching ia an important part of fitness.  Get 10-15 minutes today.

10 minute EZ walk or run

Balance Complex 2 X 8-10
Woodchopper
Twist and Punch
Fly
Run

Interval Strength and Endurance
5 Rounds for Time
4 Thrusters (75/45)
8 Pushups
12 Box Jumps

Tuesday 4/2/13

Race Pace Running
5 minutes EZ
30 min. race pace
5 min.EZ

Strength
50 push ups varied
50 sit ups
50 yta