I found this article and I think it's really awesome and a worthy read.
Mostly: Before you go work out- mentally prepare. Why are you there? What do you want to accomplish today?
This is important- because it sets up your whole workout/day.
Something that my coach had me do the other day was "21 wallballs-unbroken". The unbroken part is key. If we broke it- we had to do 5 burpees. I loathe burpees-- so I just didn't unbreak them. I mentally prepared myself and said "ok, self, this is going to suck, but burpees suck more- so just do it."
I did this same exercise the other day when I went running. (I did a 15K time-trial). I ran for an hour straight. No pausing. no jogging. straight running for a full hour. I should note that I have NEVER EVER EVER done this before. Immediately, when I stopped/walked, my hips hurt and I barely finished the stupid run. I did manage to knock 15 minutes off my time, though!
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here is the marathon training for week 3:
Mon
AM Strength conditioning! (see below)
PM ---
Tues
AM 10x200m on 90 sec rest. Not slowing more than 2-sec per 200)
PM 2 good mornings on the min for 10 min (50% of 1RM back squat weight)
WED
AM row 45sec, 45 sec rest… 1:30 row, 1:30 rest… 3:00 row, 3: rest. (repeat 3 times)
PM 10-min cindy (amrap 10 min: 5 pullups, 10 pushups, 15 squats)
THURS
AM run 45sec, 45 sec rest… 1:30 row, 1:30 rest… 3:00 row, 3: rest. (repeat 3 times)
PM ---
FRI
AM Diane: 21-15-9 : deadlift/handstand pushups
PM ----
SAT
AM 4x800m on 2:00 holding within 4 sec of each other.
PM Grace: 30 clean and jerks (for time)
SUN
AM DAY OFF
PM
Strength conditioning! (20 min)
this should be done after a long run, race day or on sundays after internal work.
3x15 GHD situps (extend knees hard when you come up!). Quads should burn.
3x15 GHD hip-extensions (glute/hams should burn)
3x15 KB swings
3x? Bench press- med weight. (until you feel burn in area)
3x? pullups (until you feel burn in area)
1 min rest between sets. |
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