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DOUGLAS BROWN'S TRAINING PAGE

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Happy Running,

Coach Patrick Hammond

Welcome to your training page, ​Douglas​. 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 TRAINING GOALS
• Establish a solid training routine and good habits.
• Build speed endurance strength
• Crush the Brooklyn Half Marathon on May 18

WORKOUTS WEEK OF 5/20 - 5/26

• Stretch & Recover: Focus on sore muscles and roll, ice, massage, stretch as needed.

• More recovery - run 2 miles easy only if you feel up to it

• Strength class (Let me know what you do on your log).
  
• Stretch & Recover: Focus on sore muscles and roll, ice, massage, stretch as needed.

• Dynamic stretches
• 2 miles easy
  
• 10x10 sec strides
• Stretch
  

• Yoga

• Dynamic stretches
  
• 3 miles easy
• Stretch
  

• Flywheel class - stay relaxed.
• 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 is key to hitting your times. We are going to be aggressive from the get-go because your race is right around the corner. Take time to do your recovery routine multiple times a week.

WORKOUTS WEEK OF 5/27 - 6/02

• Strength class (Let me know what you do on your log).​
  
• Stretch & Recover: Focus on sore muscles and roll, ice, massage, stretch as needed.

• Dynamic stretches
• 3 miles easy
• Stretch
  

• Dynamic stretches
• 5 miles easy
  
• 8 x 12 sec strides
• Stretch
  

• Dynamic stretches
• 3 miles easy
• Stretch
  

• Yoga

• Dynamic stretches
  
• 5 miles easy
• Stretch
  

• Flywheel class

• 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.
• Confidence will be your secret weapon as we prepare for Brooklyn. Don’t let negative thoughts or doubts get in the way of your success. Stay positive and know that we will do the work to get you to your goal.
  

• Nike Told Me to Dream Crazy, Until I Wanted a Baby (video) - Alysia Montaño talks about the struggles that women face when they want to go on maternity leave. New York Times.
• Impressive and instructive. Last year Parker Valby didn’t break 11 minutes for the 3200 meter run once. This year at her state championship meet she ran 10:10 (video). @CrossProb
• Hip mobility is key to your success as a runner. Check out 5 Hip Strengthening Exercises You Can Do at Home. Outside Magazine.
• Eliud Kipchoge announces 2nd attempt at sub-2 marathon. The Guardian.

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