Mon., July 4 ~ At Home
Continuous Run/Stretch ~ 4 miles
**Beginners = Run 9, Walk 2 x 3
Core Exercises
15 p-ups, 28 crunches, plank 1 min 20 sec x 2, 18 squats
Tues., July 5 ~ Oregon Pool/ 12:00-1:00
Lap Swim 30 minutes or (Bike at aerobic pace 6-8 miles at home)
Wed., July 6 ~ Lake Farm County Park (4330 Libby Rd., Madison)/ 7:00pm-8:45pm
Continuous Run/Stretch ~ 3 miles
**Beginners = Run 9, Walk 2 x 3
Core Exercises
15 p-ups, 28 crunches, plank 1 min 20 sec x 2, 18 squats
Thurs., July 7~Oregon Pool/12:00-1:00
Lap Swim 30 minutes or (Bike at aerobic pace 6-8 miles at home)
Fri., July 8~ At Home
Continuous Run/Stretch~3 miles
**Beginners = Run 9, Walk 2 x 3
Core Exercises
15 p-ups, 28 crunches, plank 1 min 20 sec x 2, 18 squats
Sat., July 9~At Home
Continuous Run/Stretch~3 miles
**Beginners = Run 9, Walk 2 x 3
Sun., July 10~REST
Mon., July 11~Lake Farm County Park (4330 Libby Rd., Madison)/8:00am-9:45am
Continuous Run/Stretch~4 miles
**Beginners = Run 13, Walk 2 x 2
Core Exercises
15 p-ups, 28 crunches, plank 1 min 20 sec x 2, 18 squats, 18 heal raisers
Tues., July 12~Oregon Pool/12:00-1:00
Lap Swim 30 minutes or (Bike at aerobic pace 6-8 miles at home)
Wed., July 13~Bishop O' Connor Center Track/7:00pm-8:45pm
Continuous Run/Stretch~3 miles
**Beginners = Run 13, Walk 2 x 2
Core Exercises
15 p-ups, 28 crunches, plank 1 min 20 sec x 2, 18 squats, 18 heal raisers
Thurs., July 14~Oregon Pool/12:00-1:00
Lap Swim 30 minutesor(Bike at aerobic pace 6-8 miles at home)
Fri., July 15~At Home
Continuous Run/Stretch~3 miles
**Beginners = Run 13, Walk 2 x 2
Core Exercises
15 p-ups, 28 crunches, plank 1 min 20 sec x 2, 18 squats, 18 heal raisers
Sat., July 16~At Home
Continuous Run/Stretch~3 miles
**Beginners = Run 13, Walk 2 x 2
Sun., July 17~REST
Mon., July 18~Lake Farm County Park (4330 Libby Rd., Madison)/7:00pm-8:45pm Continuous Run/Stretch~4 miles
**Beginners = Run 14, Walk 1 x 2
Core Exercises
15 p-ups, 28 crunches, plank 1 min 30 sec x 2, 18 squats, 18 heal raisers
Tues., July 19~Oregon Pool/12:00-1:00
Lap Swim 30 minutes or (Bike at aerobic pace 6-8 miles at home)
Wed., July 20~Bishop O' Connor Center Track/7:00pm-8:45pm
Continuous Run/Stretch~3 miles
**Beginners = Run 14, Walk 1 x 2
Core Exercises
15 p-ups, 28 crunches, plank 1 min 30 sec x 2, 18 squats, 18 heal raisers
Thurs., July 21~Oregon Pool/12:00-1:00
Lap Swim 30 minutes or (Bike at aerobic pace 6-8 miles at home)
Fri., July 22~At Home
Continuous Run/Stretch~3 miles
**Beginners = Run 14, Walk 1 x 2
Core Exercises
15 p-ups, 28 crunches, plank 1 min 30 sec x 2, 18 squats, 18 heal raisers
Sat., July 23~At Home
Continuous Run/Stretch~3 miles
**Beginners = Run 14, Walk 1 x 2
Sun., July 24~REST
Mon., July 25~Lake Farm County Park (4330 Libby Rd., Madison)/8:00am-9:45am Continuous Run/Stretch~4 miles
**Beginners = Run 30 minutes or 3 miles
Core Exercises
18 p-ups, 28 crunches, plank 1 min 30 sec x 2, 18 squats, 18 heal raisers
Tues., July 26~Oregon Pool/12:00-1:00
Lap Swim 30 minutes or (Bike at aerobic pace 6-8 miles at home)
Wed., July 27~Bishop O' Connor Center Track/7:00pm-8:45pm
Continuous Run/Stretch~3 miles
**Beginners = Run 30 minutes or 3 miles
Core Exercises
18 p-ups, 28 crunches, plank 1 min 30 sec x 2, 18 squats, 18 heal raisers
Thurs., July 28~Oregon Pool/12:00-1:00
Lap Swim 30 minutes or (Bike at aerobic pace 6-8 miles at home)
Fri., July 29~At Home
Continuous Run/Stretch~3 miles
**Beginners = Run 30 minutes or 3 miles
Core Exercises
18 p-ups, 28 crunches, plank 1 min 30 sec x 2, 18 squats, 18 heal raisers
Sat., July 30~At Home
Continuous Run/Stretch
**Beginners = Run 30 minutes or 3 miles
Sun., July 31~REST
Since the run at Lake Farm County Park is cancelled, should we try to run at home, or just take a day off?
ReplyDeleteHi, Matthew,
ReplyDeleteToday is a run day :)! Go ahead and do your run solo! We'll look forward to a team run on Wednesday at the BOCC.
Coach
Since the workout time on Monday and Wednesday is shortened, are we still running the same amount of miles?
ReplyDeleteMatthew,
ReplyDeleteWe'll get in about 3 miles both days.
Coach
I feel well justified in neither doing a run today nor sunday (i don't hold to the sunday is a no running day thing, i just run when it is a good time for running), because i just did probably the biggest hike i am going to do this summer. FACT. UNLESS JP AND THOMAS CAN TOP IT. I did too mountains in one day, one was a 14000 foot mountain (longs peak), the other 13000 (mt lady washitngton). The elevation gain was almost 7000 feet. The reason this has to do with running is becuase i feel fine, even though i should feel dead. My aunt and my cousin said that they are the latter. I blame my stange condition on running
ReplyDeleteWhoo hoo, Stephen! Running can strengthen you in so many ways. Sounds like you are reaping the benefits already!
ReplyDeleteCoach
Yup, i didn't beleive that there were any benefits to hiking from running besides better lungs, but boy am i proved wrong! I just did so much hiking that i don't think i could have done without running
ReplyDeleteMrs. Hineline,
ReplyDeleteI've decided that I will only be doing the practices, not the meets
Stephen
Yesterday's swim was great, I did 40 lengths with only strokes.
ReplyDeleteJustin
Justin,
ReplyDeleteThat's incredible progress! Swim workouts are a lot tougher than most people think!!
Coach