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ALlCIA MIOLI'S TRAINING PAGE

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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.

WORKOUTS WEEK OF 9/17 - 9/23

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

• Practice Imagery 2-3 times throughout the day for 5 min: This week think about what your mantra will be for your marathon. What will you say to yourself to motivate you to the finish line.
  

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

• Dynamic stretches
• 10 min warm up jog
• 3x8 min at 9:40 min per mile; 8 min rest between efforts

  5 min cool down walk

  Stretch

  
  

• Yoga

• Dynamic stretches 
• 15 mile easy run; Pick up to 9:35 pace for miles 6,9 & 12
  
• Stretch
  

• 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.

WORKOUTS WEEK OF 9/24 - 9/30

• 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 3x2 mile at 9:50 pace;  9 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

• 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.

• Dynamic stretches
• 17 mile easy run
• Stretch

• MapMyRun quoted Coach Jose Miranda in a blog titled, Should You Take a Break From Running? '...you might have a harder time than usual falling asleep at night and, during workouts, you might become tired more quickly than usual.' 
  
• Want to see what really good running form looks like in slow-motion? Check out this GIF.
• 'Eliud Kipchoge Is the Greatest Marathoner, Ever' New York Times, The title of that piece turned out to be prophetic, since Kipchoge won the Berlin Marathon in a WR time of 2:01:39.
• If you were to run alongside Kipchoge, how long would you last?

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