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 10/29 - 11/04

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

  • Practice Imagery 2-3 times throughout the day for 5 min: Imagine yourself going through the marathon hitting the times you want.

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

  • Dynamic stretches
  • 4 mile easy run
  • Stretch

  • Light yoga or very easy NYU class

FRIDAY

THURSDAY

WEDNESDAY

TUESDAY

MONDAY

  • Rest

  • Dynamic stretches
  • NYC MARATHON!
  • Good luck and remember to trust in the work you have put in and run smart. 
  • 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 11/05 - 11/11

  • Dynamic stretches
  • 20 min easy run
  • Stretch

  • Reflect on your race and what you accomplished

  • Rest and recovery day
  • Stretch

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

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

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

  • Stretch

SATURDAY

SUNDAY

  • To truly understand the New York City Marathon, before speaking about the five boroughs; the 50,000+ participants, course and world records, prize purses, or really anything else - it helps to know its history.

IN OTHER NEWS

© 2019 Educated Running, L.L.C. All Rights Reserved