There comes a point in training when the miles start to add up and fatigue sets in. Aches, pains, soreness. All little signs that it is time to take an unloading week. Reduce miles and effort for a week, assess any damage, and treat anything that can be fixed before you move on to your next phase of training. This is more of a Work-it-out Wednesday.
Need to burn off some stress and fit in a great workout? Shake up your workout with a little kickboxing + strength Tabata.
We have thrown a lot of really cool and challenging workouts at you over the past year; some to build strength and some to build speed. The true staple to any successful running plan is the EASY run. It sounds so simple. Run at an easy pace for 6 miles. Junk miles, right? Not at all.
1st: Find a spouse, significant other, running partner, friend or random victim to help challenge your core. Do each exercise for 30-45 seconds; take 15 seconds to rest and transition. Do circuit two times.
This high intensity workout will help work off some of those holiday cookies and candy you crammed in your mouth when you thought no one was looking. Speaking of which, did you know potato candy is not really all that good for you? You know, that white rolled up candy with peanut butter in the middle? Potatoes and peanut butter. Seems somewhat healthy.
This week, Coach Becky posted a #TipTuesday on the Runner In Training Facebook page (read it here) about running negative splits in a race. Negative splits happen when you run faster miles at the end of the race instead of your pace dropping as the miles add up. How do you run negative splits? Practice. And a lot of restraint.
A lactate threshold run is where you run a pace and effort that is right on the line of where your aerobic system switches over to anaerobic. In other words, in the aerobic phase, you are taking in enough oxygen to supply your blood and muscles for your activity.
This workout is perfect for getting your legs ready for a winter training cycle leading up to a spring race (Shamrock, Boston). If you reside in the Shenandoah Valley area, this would be perfect for preparing for the SVR Winter Series.
Another edition of Workout Wednesday! It’s been awhile since we hit the core, so I thought I’d give you another great workout to keep in your strength arsenal.