This past six weeks, I travelled to Boston, then, Germany, Poland, Spain, the UK and Germany once again to see some of the finest athletes in the world compete and how each country puts on their events. I was fascinated with some of the new stars coming up, and like to observe Coaches with their athletes. The big lesson? The attention and the wins are made in the daily details: sleep, hydration, nutrition, core work, and focus. This past weekend at the USATF indoors, I watched some exciting races and world bests. Again, the athletes who excell, like Ce’Aira Brown and her HOKA ONE ONE NJNYTC team mates work every day to get something better. Follow your heart. Stay focused.
Ce’Aira Brown, photo by PhotoRun.net
Monday, Feb. 25, 2019-warm up, 40 minute run, 8 laps, 400m track, sprint straights, jog turns, core work, cooldown
And most of all, remember that, when you are looking for running shoes, check out www.hokaoneone.com and check out the results of their fall racing contest, www.hokaoneonepostalnationals.com.
Time for spikes, photo by Mike Deering/The Shoe Addicts
Week 8, 2019 Track buildup- stride outs in spikes, flats all week
Monday-warm up, 50 minute Holmer Fartlek, 27:30 minutes out moderate pace, come back in 23:30), 8 x 150m stride outs, core work, cooldown
Tuesday-warm up, 20 minute temp run, run at 30 second per mile above your 5k current race pace, 5x300m, jog 100m, 1 mile race pace, 4 x150m stride outs, , cooldown
Wednesday-warm up, 50 minute run, 8 x 150m, core training, cooldown
Thursday-warm up, 12 x 200m, 200m jog, 800m pace, 30 minute run, 8 x 150 m strideouts, cooldown
Friday-warm up, 50 minute run, 8 x 150m, core training, cooldown
Saturday-20 minute warm up, 40 minute fartlek, 1 minute hard, 1 minute easy, 20 minute cooldown
Sunday-warm up, 65-70 minutes, cooldown
