DAWN EMMS' TRAINING PAGE

Happy Running,

Coach Patrick Hammond

Welcome to your training page, ​Dawn​. 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 CURRENT TRAINING GOAL. Rebuild mileage and endurance in preparation for Oakland Marathon.

ANNOUNCEMENTS

WORKOUTS WEEK OF 3/25 - 3/31

  • Roll, ice, massage, stretch muscles as needed.
  • Stretch

  • Roll, ice, massage, stretch muscles as needed.
  • Stretch

  • Roll, ice, massage, stretch muscles as needed.
  • Stretch

  • Rest and recover
  • Stretch

  • Rest day
  • Stretch, ice, roll, and/or massage as needed
  • Allow yourself to rest and recover on these days to avoid injury and promote growth.

FRIDAY

THURSDAY

MONDAY

TUESDAY

WEDNESDAY

  • Rest

  • 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.
  • DYNAMIC STRETCHES You should get into the habit of doing them regularly.  Here's an example of the kinds of exercises you can do.
  • 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 video that has examples of your exercises.
  • 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

  • Barre class (Let me know if a different day works better)
  • Stretch

SATURDAY

SUNDAY

WORKOUTS WEEK OF 4/01 - 4/07

  • Dynamic stretches
  • 2 miles easy
  • Stretch

  • Stretch

  • Dynamic stretches 
  • 2 miles easy on treadmill.
  • Stretch

  • Dynamic stretches
  • Bike 30 mins easy
  • Stretch

  • Rest day
  • Roll, ice, massage, stretch muscles as needed.
  • Allow yourself to rest and recover on these days, to avoid injury and promote growth.

FRIDAY

THURSDAY

MONDAY

TUESDAY

WEDNESDAY

  • Dynamic stretches
  • Run 3 miles 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.
  • STRIDES - the goal of these are to introduce your muscles to speed as well as getting used to running faster when tired. Run these after your workout at a pace just slower than than a sprint making sure to focus on good form.
  • 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 video that has examples of your exercises.
  • 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

  • Barre class
  • Stretch

SATURDAY

SUNDAY

  • How Running Saved My Life - “When my wife tried to kill me, when I went to jail for battery, and when I finally tried to take my own life, there was one thing that kept me from unraveling…” Gripping story about how running helped one runner overcome the most traumatic experiences of his life. Outside Magazine.
  • How Your Office Job is Affecting Your Metabolism - Study suggests that after 4 days of sitting you become 'exercise resistant' and don't get some of the usual acute metabolic benefits (blood sugar, insulin, triglycerides) from a 60min workout. The Globe and Mail.

IN OTHER NEWS

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