JAY ASPARRO'S TRAINING PAGE

Happy Running,

Coach Patrick Hammond

Welcome to your training page, ​Jay​. 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 FINAL TRAINING GOAL.  Focus on keeping all thoughts positive towards November 100 miler. You got this!

ANNOUNCEMENTS

WORKOUTS WEEK OF 9/09 - 9/15

  • Dynamic stretches 
  • Run 5 miles easy
  • 8x15 sec strides
  • 10 min cool down jog on flat
  • Stretch

  • Focus on the following week
  • Recovery day: stretch, roll, ice, hydrate, compress as needed.

  • Yoga

  • Swim 1600 meters relaxed
  • Cool down 50 meter with buoy.
  • Stretch

FRIDAY

THURSDAY

WEDNESDAY

TUESDAY

MONDAY

  • Dynamic stretches 
  • Run 5 miles relaxed
  • 7x10 sec strides
  • Stretch
  • Dynamic stretches
  • Run 8 miles am and 8 miles pm
  • 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.

WEEKLY TRAINING NOTES

  • Dynamic stretches
  • Run 10 miles relaxed
  • Stretch 
  • Bike 2.5 hrs relaxed
  • Stretch

SATURDAY

SUNDAY

WORKOUTS WEEK OF 11/04-11/10

  • Easy Yoga or rest

  • Recovery day: stretch, roll, ice, hydrate, compress as needed.
  • Feel free to call me for a race recap in the coming days.

Congratulations on an amazing accomplishment on both a mental and physical extreme level!

  • Recovery day: stretch, roll, ice, hydrate, compress as needed.

FRIDAY

THURSDAY

WEDNESDAY

TUESDAY

MONDAY

  • Recovery day: stretch, roll, ice, hydrate, compress as needed.



  • Recovery day: stretch, roll, ice, hydrate, compress as needed.



Bike 15-20 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.
  • 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.

WEEKLY TRAINING NOTES

SATURDAY

SUNDAY

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IN OTHER NEWS