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.