Skill & Self Care


Week one of 2018. Lots of shenanigans planned, but the work has to be done first. That means not only the “workouts” but all the other stuff. The self-care and skill work. The nutrition and hydration. All those bad habits we let creep in over the holidays, it’s time to shed them and reinforce the goods ones. Daily mobility, proper hydration, and following the training plan.

If you didn’t  read/watch Don’t make Unicorns sad” you need to make time this week,  then print out your Annual Planner and start looking at 2018.

If you missed the email about Training Peaks, look in your inbox or email me to resend. It’s up and ready for you.

Here’s to a Happy New Year full of adventure, fun, and moving forward in all things!

Continue reading “2018w1”

2017, wk52 – Endurance


Deload week for the holidays. It looks really similar to wk48 because it is. We are just going to enjoy running this week. Hell, you don’t even have to do strict MAF if you don’t want, just have fun on the streets and trails!

Deload / Duration 110 (1h50m) – avg 180


Session 1

W/U – Dynamic

Part A Sets & Reps:

  • DROM

Part B Sets & Reps: 3x L/R

  • 5 KBS
  • 3 Strict Press
  • 2 Thruster
  • 1 Windmill

Part C Sets & Reps: 2:00-5:00

  • Run/Tech Drills

Type: MAF

Length: 1:00:00

Notes: Try to simulate expected race day conditions as much a possible. Terrain, weather, etc.

Session 2

W/U – Dynamic

Part A Sets & Reps: 5x

  • 5/5 KBS
  • 3/3 Strict Press
  • 1 Prying Goblet Squat

Part B Sets & Reps: 2-3x; 20m each (use favorite dynamic movements), examples are:

  • Monster Walk
  • High Knees
  • Samson Lunges
  • Butt Kicks
  • Over/Under
  • Karaoke

Type: AE

Length: 0:30:00

Notes: Wear a Heart Rate Monitor but do NOT reference it while running, run to feel. Then compare HR, Pace, effort to MAF run. You can also use this run to practice your Cadence work

Session 3

W/U – Dynamic

Part A Sets & Reps: 5:00; 5/5 reps each (use favorite dynamic movements), examples are:

  • Leg Swing
  • Side Straddle Hop
  • Alternating Toe Touch
  • Grasshopper
  • Cossack Squat

Type: MAF

Length: 0:30:00

Notes: Compare average Pace and RPE to AE session