2017 Spring/Summer Workouts, Week Eighteen, Day 6, a day of racing

Today is a big race day across the country! Good luck to all racing today!

#Regram @lauraweightman1 Maybe a little sore today but delighted after racing my first 5000 last night. Even better to win and run 15:08.24 ðŸ“¸@justinbritton ðŸ˜„ðŸ’ƒðŸ¼ #running #distance #oxyhp #nike #america #la #matumbo #spikes
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A post shared by RunBlogRun (@runblogrun) on May 19, 2017 at 9:23am PDT

Saturday, May 20, 2017. Race today, race a team relay or a single event. Remember to warm up and cooldown.

Week 18 , Spring/Summer 2017, Outdoor track season

This is the second part of our Spring/Summer season, and will run through June 1. Remember your push ups, sit ups too. This week, do ten push ups, bent leg sit ups and five pull ups a day. Note that we are beginnning to shake it up a bit.

Monday, warm up, six miles easy, 6×150 meter stride outs, finish ten push ups, pull ups, sit ups, cooldown.

Tuesday, warm up, 12 times 200 meters, with 200 meter jog, a 400m average pace for current mile race pace, so if you run 4:40 for mile, and 400m pace is 70, your 200m is 35 seconds, ten push ups, pull ups, sit ups, cooldown.

Wednesday, warm up, six miles, on soft surfaces, 6 times 150 meters, ten sit ups, ten push ups, five pull ups, sit ups, cooldown.

Thursday, warm up, 3 miles, jog turns, sprint straights, ten push ups, pull ups, sit ups, 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, race a team relay or a single event. Remember to warm up and cooldown.

Sunday, Long run, 10-11 miles, with warm up and cooldown and yes, push ups and sit ups.

Author

Larry Eder
Larry Eder has had a 52-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Also does some updates for BBC Sports at key events, which he truly enjoys. Theme song: Greg Allman, " I'm no Angel."
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