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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 milege to prepare for the NYC Marathon.

WORKOUTS WEEK OF 3/05 - 3/11

• Dynamic stretches
• Run 40 minutes easy
• 7 x 12 sec strides
• Stretch

• Practice imagery 2-3 times throughout day for 5 min at a time. Imagine yourself feeling confident during your next race.

• Dynamic stretches
• Run 40 minutes alternating between 1 min at 10 min mile pace and 3 min easy
• 10 min cool down run
• Stretch

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

• NYU Class

• Dynamic stretches
• Run 50 minutes easy
• 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.
• CORE EXERCISES are key to long-term, healthy running. We are going to start them early on in our training, and they will be a regular part of our training.
• 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. 

• Yoga day

WORKOUTS WEEK OF 3/12 - 3/18

• Dynamic stretches
• Run 45 minutes easy
• 8 x 12 sec strides
• Stretch

• Practice Imagery 2-3 times throughout day for 5 minutes. Visualize yourself going to a very calm and fully relaxing place. This will become helpful in pre race preparations.
  

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

• Dynamic stretches
• Run 40 minutes easy with 45 sec pick-ups every 2 min
• 5 min cool down walk
• Stretch
  

• NYU class

• Yoga day

• Dynamic stretches
• Run 55 minutes easy
• 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.
• CORE EXERCISES are key to long-term, healthy running. We are going to start them early on in our training, and they will be a regular part of our training. 

• Here's a great blog on why fatigue is your best feedback.
• Check out how exercise may improve your memory.

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