The Sunday after a good race is a morning where we temper our jubliation over a great race with, perhaps, some soreness. Start the run off slow, observe your body closely, and stay within your limits for a post race day.
Andy Vernon, HIghgate 10k Night of 10,000m PBs, photo by David Wearn
Run with friends, and enjoy the run, but, if you need to turn around early, do so.
Sunday, May 21, 2017. Long run, 10-11 miles, with warm up and cooldown and yes, push ups and sit ups.
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.
