Weekend 10/4-10/6/13

Friday
Off, rest, stretch

Saturday
Full 17
Half 6
Early 9-10

Sunday
30-45 minutes EZ

Weekend 9/6-9/8/13

Friday
Rest day.  Physioball and band work.

Saturday
Group run 15, 12, or 6 miles.

Advanced runners 14 EZ
100 Floor Wipers #_____
100 Snatches #______

Sunday
50 minute recovery run/walk

Advanced 6 X 1M @ 5K pace
Physioball and band work.

Weekend 8/23-8/25/13

Friday
Physioball:: YTA, Bird Dog,  Hip Hike Bridge
Bands:: Side, Front, Back, Walk
Plank, Side Plank, Bridge

Saturday
Full 10 miles
Half 5 miles
Race pace plus 20 seconds.

Sunday
5 miles...trails would be ideal.
Core/Hip:: Plank, Side Plank, Bridge

Weekend 7/26-7/28/13

Friday
Rest, hip exercises, foam roll.
Hip exercises include...
Abduction, adduction, extension, and flexion and monster walk with band. Plank, side plank, bridge, quadruped, and hollow rocks are all body weight hip strengthening exercises.

Saturday
Group run 3-13 miles.
We will begin at 600AM.

Sunday
30-45 minute EZ run/walk.

Weekend 7/19-7/21/13 Group Run 6AM!

Friday
Rest, stretch, and foam roll.  Work on hip exercises...here are some videos.
HIP BRIDGE

More GLUTE EXERCISES AND STRETCHES

Saturday (GROUP RUN WILL MEET @ 6AM)
6-8 miles

Sunday
30-40 minutes EZ
Core Work
BICYCLE KICKS
PHYSIOBALL IN/OUTS
YTA move arms from a Y position-T-and A position.

Weekend 5/31-6/2

Friday
Rest, stretch and foam roll. 
Frisco Relay for Life at Lone Star High School 6p-6a

Saturday
Group run.  7 miles.

Sunday
30 ez

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.

Weekend 3/8-3/10/13

Friday is an off, stretch, foam roll, and/or hip and light core exercise day. 

Saturday
5K is race day at the Paddy Dash

Half
12 miles EZ 
Route will be the 13 mile route on the website minus Fisher Hill.

Ultra
3 hour run and strength (100 deadlifts and 100 Snatches)

Sunday
5K stretch and 20-30 minute walk

Half
30 minute EZ run and/or walk

Ultra
Strength and 2 hour run
50 Box Jumps
25e 1/2 turn Box Jump
25e 180 Box Jump
25e Single Leg Box Jump
50 High Clean
50 Pullup

The 5K runners have done a fantastic job these past 9 weeks.  Our next 5K will begin March 18th.  Have a great weekend.