by Larry Eder
Molly Huddle and Shannon Rowbury, photo by PhotoRun.net
The battle for the race above was furious. Molly Huddle and Shannon Rowbury were, and are worthy adversaries. Shannon grabbed the lead down the final stretch, and Molly Huddle called from something inside herself and caught Shannon right near the line. Molly Huddle is the 10,000m AR, and Shannon has the 1,500m and 5,000m ARs. Watch them at the 2017 USA Outdoor Champs in Sacramento this coming June!
Saturday, March 18, 2017. Race today, try a 800 and a 2 mile or a 400 meters and a mile. If you can not race, try our 40 minutes fartlek workout. Remember to warm up and cooldown. Find a nice soccer pitch, and run hard for one minute (mile pace), then jog one minute, repeat 15 times, then, finish with a two minute hard, three minute easy.
Remember to warm up and cooldown.
Week Nine, Spring 2017, Indoor Season/Winter Training
This program, for the next twelve weeks, will be geared for 800 meters to 5000 meters, and for thos who may run indoors, but the focus is outdoors. Week Eight is tough, with three days on the track , some variety, remember, that you will be tired. Remember your push ups, sit ups too. Consider pull ups, start with two a day. This week, do ten push ups, bent leg sit ups and five pull ups a day.
Monday, warm up, six miles, on soft surfaces, 8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.
Tuesday, warm up, 8 x 400 meters, 200 meter jog, 400 meters at current mile race pace (so, if you run 6:00 mile, pace is 90, if you run 4:40, pace is 70), 4 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.
Wednesday, warm up, six miles, on soft surfaces, 8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.
Thursday, warm up, Two sets of 8 x 300 meters, 150 meter jog between each, first set of 300 meters at half mile race pace (2:20, then at 55 seconds), jog 800 meters before second set of 300 meters, run 300 meters in second set at 800 meter race pace, until last two 300 meters, then run them at 400 meter race pace, finish with 4 x 150 meter stride outs, ten sit ups, ten push ups, five pull ups, cooldown.
Friday, warm up, six miles, on soft surfaces, 8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.
Saturday, Race today, try a 800 and a 2 mile or a 400 meters and a mile. Remember to warm up and cooldown.
Sunday, Long run, 10-11 miles, with warm up and cooldown and yes, push ups and sit ups.
