PRC/CTF Group Run – 2.28.15

8am @ Palmetto Running Company Store in Bluffton

We’re only 8 days out from the Palmetto Bluff Half! No coached workouts for endurance next week. Look out for group email with taper instructions.

SQ: “Always be yourself, unless  you can be a runner, then always be a runner.” -unknown

MOB: 8min dynamic mobility

Skills and Drills:

BOF Hop drill 3x with run out

Isolated Single Leg Pull drill 3x 5R/5L/5B run 0ut 80-90-100% x 50m progressing

Run: 60min Tempo, 40min @ 85% of RP or 10-15sec/mile off projected then perform last 20minutes at HM RP

LII: 45min Tempo, 30min 10-15sec < RP – 15min RP

LI/T: 30min (not for time) Rest/Walk as needed

P: Stamina. C/R Endurance. Pacing.

CD: 2 rounds of 15 Air Squats, 10 Inch Worms, 5 Side Lunges

PWMOB: Roll out feet/calves/hamstrings. Couch stretch.

Leave a Reply

Your email address will not be published. Required fields are marked *