Tuesday 8/6/13

Balance/Core
Use physioball to perform pushups...feet on ball.
100 push ups
100 squats

Speed Tempo
3 X 9:00 tempo/3 minute walk or EZ run.

Tuesday 7/23/13

Tempo
4 X 5 minute run  or 1200 meters

Core
3 rounds 10 reps
Toe 2 Bar
V Twists (20/14)

Weekend 6/28-6/30/13

Friday
Rest and stretch

Saturday
9-10 mile...2 ez, 3 race pace, 2 tempo, 3 ez.
On your tempo make the second mile faster than your first.

Sunday
Trail run at Erwin Park 7am or 30-45 min ez.

Tuesday 3/12/13

Half and Ultra

5 minute jump rope...work on single leg, running and double unders.
Dynamic stretch

5-10 minutes EZ
2-3 X 12 minute tempo...
You can also pick a distance and try to hit it both times (1M, 1.5M, 2M).  Push yourself on these runs. 
5-10 minutes EZ

Strength
5 X 5 front squats...work on range of motion. No need for heavy weight or weight at all.  See VIDEO and scroll down to front squat.

Static stretch and foam roll.

Christmas Day 12/25

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.