Day 1 Lift

2 sets of core
Brace x10
Bridge x10
Quadruped SL HE x10

3 sets of Strength
1L Squat x5
Chinups x10
Pushups x10

No run today due to snow and no tracks. Tomorrow I’ll have access to an indoor track so all of my running days will be pushed back one day this week.

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Recovery Run

1 set of core:
Brace x1o
Bridge x10
Quadruped SL HE x10

24x~200m w/ same recovery (40 seconds on,40 seconds off, 24x)

Snowy day. Blizzard.  Around the streets of Jersey City for my recovery interval day.

 

Long Speed

1 set of core:

Brace x10
Bridge x10
Quadruped SL HE x10

5x400m w/ full rest (4-5 minutes) with former student athlete Zac.

First time doing longer speed work in a loooong time. 
70,65,64,63,66.

Walked a few minutes to cooldown.

Intervals

1 set of core:

Brace x10
Bridge x10
Quadruped SL HE x10

Interval day – 8x1000m w/ SR (same rest as they are ran in)
Westfield track after work.

3:18
3:16
3:15
3:14
3:15
3:15
3:17
3:15

First time really covering a good amount of volume in this type of workout. Usually I’ll do 3 miles worth of this work but now I am attemping to get 4-5 miles in to see if it makes an improvement in fitness. So far I think so !

Recovery Run

1 set of core:
Brace x10
Bridge x10
Quadruped SL HE x10

24x200m w/ SR (38-40 seconds per 200)

I can probably starting doing 32 of these, but I wanted to keep it the same as I’m doing 8×1000 tomorrow for the first time.

The first couple were sore and then each one felt less so. This really does feel like a mileage day, but in a much healthier way.