Yesterday we spoke about Rob De Castella. In 1986, Rob won the Boston Marathon, running 2:07:51, all by himself. His strong, gutty running showed a man who had won big races, lost a few, and brought himself back to the very top of the sport. Rob’s training was smart, and focused. The strength and speed he built up over his career saw him through 4 Olympics. Rob De Castella was, and is, one of the great ones of the sport. He continues to do good things in athletes long after his retirement.
Rob De Castella, photo courtesy of Boston Marathon
Monday, April 3, 2017. warm up, six miles, on soft surfaces, 8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.
Week Twelve, Spring 2017, Indoor Season/Winter Training
This program, for the next twelve weeks, will be geared for 800 meters to 5000 meters, and for thos who may run indoors, but the focus is outdoors. Week Twelve is tough, some variety, remember, that you will be tired. Remember your push ups, sit ups too. Consider pull ups, start with two a day. This week, do ten push ups, bent leg sit ups and five pull ups a day.
Monday, warm up, six miles, on soft surfaces, 8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.
Tuesday, warm up, 16 times 200 meters, with 200 meter jog, 200s run at pace of current race pace, 400 meters and then,ten sit ups, ten push ups, five pull ups, cooldown.cooldown.
Wednesday, warm up, six miles, on soft surfaces, 8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.
Thursday, warm up, 6 times 800 meters, current pace for mile, ten sit ups, ten push ups, five pull ups, cooldown. cooldown.
Friday, warm up, six miles, on soft surfaces, 8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.
Saturday, Race today, try a 800 and a 2 mile or a 400 meters and a mile. Remember to warm up and cooldown.
Sunday, Long run, 10-11 miles, with warm up and cooldown and yes, push ups and sit ups.
