I will see everyone Saturday @ 7:30 @ Shark River Park (Schoolhouse Road entrance) for our long run. See https://www.monmouthcountyparks.com/ for directions.
3 x 8 - Lat pull down, Tricep extensions, walking lunges
3 x 30 second - Fast arms,
3 x 6 - Box Jumps (make should step down, not jump off)
3 x 10 -Step ups ( 5 on each leg)
Freshman/Newcomers - 30 minute progression run starting slowly and getting faster every 6 minutes.
All returners - 35- 40 minute progression run starting slowly and getting faster every 7 minutes.
Tip of the day: Shorten your running stride: Doing this while increasing your footstrike cadence may help you generate better stride mechanics because you’ll be putting a lot less load on your feet, shins, knees, and on up the kinetic chain. Count your footstrikes on one side for 1 minute. A good number is 85 to 90 strikes of one foot per minute.
3 x 8 - Lat pull down, Tricep extensions, walking lunges
3 x 30 second - Fast arms,
3 x 6 - Box Jumps (make should step down, not jump off)
3 x 10 -Step ups ( 5 on each leg)
Freshman/Newcomers - 30 minute progression run starting slowly and getting faster every 6 minutes.
All returners - 35- 40 minute progression run starting slowly and getting faster every 7 minutes.
All should do 1 minute intervals of core and ab routine.
Friday
All should started with these Myrtl Exercises demonstrated in the video below that help strengthen our hips.
Freshman/Newcomers - 30 minute recovery
All returners - 40 minute recovery
All returners - 40 minute recovery
All should do 4 strides (2 backward) and 1 minute interval of core and ab routine.
Tip of the day: Shorten your running stride: Doing this while increasing your footstrike cadence may help you generate better stride mechanics because you’ll be putting a lot less load on your feet, shins, knees, and on up the kinetic chain. Count your footstrikes on one side for 1 minute. A good number is 85 to 90 strikes of one foot per minute.
