2017, wk50 – Endurance

Overview

This is the last big week of the year, make it count! There’s high(ish) volume with some hard intensity sessions. Get them in, create some markers for your 2018 training. As per normal, sessions are listed in order of importance.

Stress Development / Duration 250(4hrs 10min)

Links:

 

Session 1

W/U – Dynamic

Easy jog of 1/2 Mile

Then 2-3x; 20m each (use favorite dynamic movements), examples are:

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

Then 2-5:00 of Run/Tech Drills

Type: Tempo

Length: 0:30:00

Notes: 90-95% of last weeks Tempo pace

  • Try to simulate expected race day conditions as much a possible. Terrain, weather, etc.
  • Be sure to warm up properly then allow heart rate return to normal
  • Perform Tempo run at desired pace. Strive to maintain a +/- :05sec m/M of desired pace.
  • After Tempo, reduce speed to an easy effort (this can be a walk for the first for 3-5minutes) for 10-15 minutes.
  • Record time, weather, what you ate, how you felt, etc for the Tempo.

Session 2

W/U – Dynamic

5x 5/5 KBS, 3/3 Strict Press, 1 Prying Goblet Squat

Then 2-3x; 20m each (use favorite dynamic movements), examples are:

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

Type: MAF

Length: 1:20:00

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


Session 3

W/U – Dynamic

Easy jog of 1/4 – 1/2 Mile

Then 2-3x; 20m each (use favorite dynamic movements), examples are:

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

Then 2-5:00 of Run/Tech Drills

Type: Intervals / Short

Length: 10x (2:00 w/ 1:00)

Notes: RPE 8-9

  • Be sure to warm up properly then allow heart rate return to normal. Then perform Intervals as prescribed.
  • 1st 2-4 efforts should be used to find pacing. Run the remainder of the efforts at an RPE of 8-9. If you do so, efforts 4-6 or 7 will be your fastest ones, with ability dropping off around effort 8 and 9.
  • After Intervals are complete, cool down with 10-15 minutes of easy effort (first 2-5 minutes can be a walk).
  • Record time, weather, what you ate, how you felt, etc for the Tempo.

Session 4

W/U – Dynamic

5x 5/5 KBS, 3/3 Strict Press, 1 Prying Goblet Squat

Then 2-3x; 20m each (use favorite dynamic movements), examples are:

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

Type: AE

Length: 1:00:00

Notes: 60-minute effort performed at an RPE of 2-3 If goal race is 13.1 miles or longer perform the day after your Long Run every 2-3 weeks.

Wear a Heart Rate Monitor but do NOT reference it while running, run to feel. Then compare HR, Pace, effort to MAF run.


Session 5

W/U – Dynamic

5x 5/5 KBS, 3/3 Strict Press, 1 Prying Goblet Squat

Then 2-3x; 20m each (use favorite dynamic movements), examples are:

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

Type: MAF

Length: 1:00:00

Notes: 60-minute effort at MAF HR. Compare average Pace and RPE to AE session

 

Rest Day Recipe

I never liked meat loaf. Growing up in a family of 6, meat loaf was a staple because it’s cheap and easy.
What if I told that meat loaf doesn’t have to be a boring loaf of meat. Have you ever tried bacon, raisins, cinnamon, and sweet potato in your meat loaf? It sounds like a strange combo but it goes together so well. My daughter gobbles this up like she hasn’t eaten in days. Check out Paleo OMG’s recipe if you want something different and tasty. http://paleomg.com/paleo-savory-sweet-potato-meatloaf/

14.09.21, Sun

With Fall fast approaching, we bring you the delicious…

Sweet Potato Apple Compote

* 4-5 Sweet Potatoes peeled and cubed

* 4-5 Apples cored and cubed (pick your favorite)

* 2-3 Tablespoons of olive oil

* Cinnamon

In a large bowl mix the apples and sweet potatoes. Drizzle the olive oil over the top and mix, use enough to evenly coat the mixture (but not too much there shouldn’t be much excess). Sprinkle mixture with desired amount of cinnamon and mix well. Be sure that the cinnamon and oil are evenly distributed. Place in a casserole dish and cover with foil. Bake in a 350 degree oven for 45-60 minutes. I typically check the dish at 45 mins. Once the potatoes are fork tender the dish is done.

This is a high carb dish and can be served as a side dish with pork or a dessert around the holidays (good sub for pie because it tastes just like apple pie). This dish is ideal if you have had a heavy training day, had a long run/bike ride etc.

I recently kicked this one up a notch by adding some bacon. I purchased a 1 pound hunk of uncured unsliced bacon from whole foods and cut it into small cubes. I cooked it in a skillet until brown and crisp and let it drain off on some paper towels. At the 45 minute mark in the cooking process above I sprinkled the bacon bits over the top of the dish and let it cook for 15 more minutes. YUMMY!!!