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ALlCIA MIOLI'S TRAINING PAGE
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Coach Patrick Hammond
Welcome to your training page, Alicia. This webpage is where I will post your workouts as well as helpful materials to read, videos to watch, important announcements, and more! You can comment below if you create a Disqus account. Feel free to ask training-related questions, offer feedback on how your run went, and share links of resources you have found useful for your training. You should also, always, reach out to me directly via email or text.
WORKOUTS WEEK OF 6/22-6/28/20
Focus on Form - keep proper form on runs as we rebuild mileage and move to quicker training runs. This will be key to avoiding injury.
RECOVERY & MAINTENANCE - as you build your mileage and intensity it is important to provide your muscles the help they need to recover. That way you are able to take on added stress each week. This may include, stretching, rolling, icing, massaging, hydrating, eating and sleeping well.
WEEKLY TRAINING NOTES
warm up 10 minute walk
WORKOUTS WEEK OF 9/23 - 9/29
Core day: 3x55 second plank, superhero, side plank. 3x45 Sidekicks, Staggered Leg, top leg circles. Rest 20 seconds between efforts.
WORKOUTS WEEK OF 9/30 - 10/06
Warm up 5 mins
Bike 12 miles at a steady pace
Cool down 10 minute
3x55 second plank, superhero, side plank.
3x45 Sidekicks, Staggered Leg, top leg circles. Rest 20 seconds between efforts.
RACE DAY NUTRITION - bring water and nutrition with you on long runs to begin practicing for race day. It’s important to learn what you like and how often you need to fuel to avoid a mishap on race day.
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