ALlCIA MIOLI'S TRAINING PAGE

Happy Running,

Coach Patrick Hammond

Welcome to your training page, ​Alicia​. This webpage is where I will update workouts and post links to materials you should read, videos you should watch, etc., as well as important announcements. 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.

  • YOUR FIRST TRAINING GOAL. Gradually rebuild your mileage to prepare for the NYC Marathon.

ANNOUNCEMENTS

WORKOUTS WEEK OF 9/03 - 9/09

  • Dynamic stretches
  • 45 min easy
  • 8 x 12 sec strides
  • Stretch

  • Practice Imagery 2-3 times throughout the day for 5 min: Imagine yourself feeling strong during miles 20-26.2 of the NYC Marathon

  • Rest and recovery day
  • Foam roll, compression, ice, stretch, massage, etc. as needed

  • Dynamic stretches
  • 10 min warm up run
  • Run 5x5 min at 9:40. Rest 5 min between
  • 5 min cool down walk
  • Stretch

  • Yoga

FRIDAY

THURSDAY

WEDNESDAY

TUESDAY

MONDAY

  • Yoga

  • Dynamic stretches​
  • Surf Town Half
  • Stretch

  • EASY pace this week won't have a specific pace (go by feel). As a marker, you should be able to hold a conversation with someone throughout the whole run.
  • 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.
  • 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, and eating and sleeping well.


WEEKLY TRAINING NOTES

SATURDAY

SUNDAY

WORKOUTS WEEK OF 9/10 - 9/16

  • Dynamic stretches
  • 60 min easy run
  • 8 x 12 sec strides
  • Stretch

  • Practice Imagery 2-3 times throughout day for 5 min: Imagine yourself feeling relaxed and confident before the NYC marathon

  • Dynamic stretches
  • 10 min warm up jog
  • Run 6x1 mile at 9:30 pace.  Rest 6 min jog between efforts
  •  10 min cool down walk
  • Stretch

  • Rest and recovery day
  • Foam roll, compression, ice, stretch, massage, etc. as needed

  • NYU class,  go easy after the race

FRIDAY

THURSDAY

WEDNESDAY

TUESDAY

MONDAY

  • Yoga

  • EASY pace this week won't have a specific pace (go by feel). As a marker, you should be able to hold a conversation with someone throughout the whole run.
  • 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.
  • 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, and eating and sleeping well.

WEEKLY TRAINING NOTES

  • Dynamic stretches
  • NYRR 18 miler: Run 9:55 pace during miles 6, 9, and 12 Bring gels with you to practice your nutrition plan
  • Stretch

SATURDAY

SUNDAY

IN OTHER NEWS

THINGS YOU MIGHT READ

  • 7 min of warm up drills
  • 20-25 min run EASY pace
  • 7 min of cool down stretches
  • 4 x 20 sec strides

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