I am going out town today and will be back for Tuesday's morning practice. Coach Guderian will be holding down the fort until I get back with our usual Saturday Long run and workout on Monday at 6PM.
Until then here is the plan while I am gone. Remember time trails and more importantly season is right around the corner. Getting in workouts when healthy enough to do so is how we succeed.
Friday
Freshman: 35 minute progression run- start slowly and get faster every 5 minutes
All others - 45 minute progression run - start slowly and get faster every 7 minutes
Finish with Myrtl workout and 1 minute of core and abs.
Sat
Long run at Holmdel Park at 7:30. Add five minutes to your longest run so far.
Sunday - Rest!!!
And Monday Coach Guderian will have the plan. See you all Tuesday.
Tip of the day: Ice bathing and isolated icing help to fight the microtrauma of the muscles caused by high mileage and speed work. Microtrauma, in the form of small tears to the muscle fibers, can leave runners feeling sore and stiff. The cold of the ice bath helps to reduce swelling and draws blood to the sore areas, which may hasten the healing process.
To ice bathe correctly, fill your tub with cold water and add ice until the water temperature is around 55 to 60 degrees Fahrenheit. Adjust the temperature to be a little warmer if you aren't used to frequent ice bathing.
Submerge your body from the waist down in the tub and remain for about 10 minutes, gently swishing your legs back and forth on occasion to keep the water from warming up.
To ice bathe correctly, fill your tub with cold water and add ice until the water temperature is around 55 to 60 degrees Fahrenheit. Adjust the temperature to be a little warmer if you aren't used to frequent ice bathing.
Submerge your body from the waist down in the tub and remain for about 10 minutes, gently swishing your legs back and forth on occasion to keep the water from warming up.
