KIM DENG'S TRAINING PAGE

Happy Running,

Coach Jose Miranda

Welcome to your training page, ​Kim​. This webpage is where I will post your workouts as well as helpful materials to read, videos to watch, important announcements, and more! 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.

  • GREAT JOB ON YOUR 5K! You ran an impressive opening race. What is more impressive, though, is how much more you have left to improve. 
  •  THIS WEEK IS A 'DOWN WEEK.' We're going to take it pretty easy this week to give your body time to recover from this weekend. Be sure to catch up on sleep!

ANNOUNCEMENTS

WORKOUTS WEEK OF 9/23 - 9/29

  • OFF

  • 25-27 min run at EASY pace

  • 15 min of A Runner's Core Routine at 'expert ' level
  • 10 min of stretches: 30 sec stretch, 30 sec rest, repeat
  • 15 min of running at an EASY pace

  • OFF

  • 10 min  of warm up drills
  • 22 min run at EASY pace
  • 10 min cool down walk

  • 5 x 20 sec strides

FRIDAY

THURSDAY

MONDAY

TUESDAY

WEDNESDAY

  • 10 min  of warm up drills
  • 40 min run at EASY pace (walk for 1 min at a time if needed)
  • 5 min walk
  • 10 min of cool down stretches

  • For this week's core workout, please add in exercises that you know and like to the routine. If you need ideas, check out the Total Body Strength Routine for Runners or Core and Pilates for Runners. I'm a fan of mixing it up when it comes to strength and core. The bottom line is that we want you to be stronger and more injury resistant and a lot of exercises can do that. 

WEEKLY TRAINING NOTES

  • 5 min of warm up drills
  • 35 min fartlek run: 3.5 min OFF; 1.5 min ON (repeat)
  • 5 min cool down walk

  • 5 min of cool down stretches

SATURDAY

SUNDAY

WORKOUTS WEEK OF 6/24 - 6/30

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FRIDAY

THURSDAY

MONDAY

TUESDAY

WEDNESDAY

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WEEKLY TRAINING NOTES

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SATURDAY

SUNDAY

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IN OTHER NEWS

Some tips are:

  • Grocery shopping for protein sources is key to have on hand
  • Whey protein mixed into shakes
  • Greek yogurt w/ almonds 
  • Beans/legumes count as a fiber rich carb source as well
  • Check out this list of plant based proteins 

On sleep side, lets bring in a sleep aid to decrease the number of times you wake up at night. I would suggest these products:


In addition: Aim to get to bed by 1am so we can normalize your sleep timing. Prioritize the most important things to get done and leave the others for the next day. You will have a fresher and high performing mind in the morning and for the entire day when you eliminate sleep debit.


Finally, here is a list of meal prep services that deliver fully ready to eat meals. I have used kettlebell kitchen in the past, meals are pretty good. Nothing to act on here just contemplating the option. 
https://www.kettlebellkitchen.com/
https://www.freshly.com/plans
https://www.freshnlean.com/

NUTRITION NOTES 

(BY REGISTER DIETICIAN OLIVER LOPEZ)

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