Greetings from NYC! I’m here for a few days to see my new niece, who was born last week. Conveniently, my USATF Level 1 Coaching course, which took place on Long Island, was scheduled for this weekend, so I combined taking the course with a visit to my sister and her family to do two of my favorite things: think about running and hang out with a new cutie-pie. Fun times!
As for my training, here is how things went:
Monday: Easy Run + speed development. Warm-up: 20 min easy. Absolute speed series: Wall drills: Posture holds, dynamic recovery cycles, single leg cycles. Skip series: 2*high skips, 2*long skips, 2*bounding. 4*strides. Workout: 20 min easy, 8*10 sec hill sprints. Cool-down: Core routine, hip mobility routine.
Tuesday: Tempo run. Warm-up: 20 min easy, 2*buttkicks, heel kicks, high-knees, cross-overs. 4*strides. Workout: 2 miles @moderate effort (14:28). Cool-down: 15 min easy, general strength/mobility routine.
Wednesday: A.M. Easy run. 20 min easy on treadmill. P.M. Session with strength coach: 30 min bodywork. PRI drills, stretching, dynamic warm-up. 3*plyo circuit: med ball oblique tosses, med ball overhead tosses, single-legged hurdle hops. 3*Circuit 1: Kettlebell swings, cable lifts in split squat, t-spine mobility. 3*Circuit 2: Turkish get-ups, skater squats, single-legged cable rows. Sled marches +200 lbs: 6*10 yards.
Thursday: Easy run. 40 min easy, stretch. Core routine, hip mobility routine. Travel to NYC.
Friday: Long run. 80 minutes easy along the East River. Gorgeous unique run along the Manhattan shoreline – so much to look at!
Sunday: 20 minutes easy, stretch.