MARC EHLRICH'S TRAINING PAGE

Happy Running,

Coach Jose Miranda

Welcome to your training page, Marc. This webpage is where I will post your workouts as well as helpful materials to read, videos to watch, important announcements, and more! Be sure to complete a training log after each run as it will help me give you tailored feedback. You should also, always, reach out to me directly via email or text.

  • Recovery week. Recovery is just as important as the workouts you run. This week it is critically important to your long-term health to focus only on that.

ANNOUNCEMENTS

WORKOUTS WEEK OF 10/14 - 10/20

  • 7 min of warm up drills
  • 11 mile long run: miles 1-4 at 8:40 pace; 4-7 at 7:50-55 pace; 7-11 at 8:35 pace 
  • 10 min of cool down stretches 

  • 7 min of warm up drills
  • 30-35 min at 9 min pace per mile (this is supposed to feel slow)
  • 7 min of cool down stretches
  • 6 x 18 sec strides

  • 7 min of warm up drills 
  • 1.5 mile repeats with Coach Jose; meet at 86th street and Central Park West
  • 7 min of cool down stretches

FRIDAY

THURSDAY

MONDAY

TUESDAY

WEDNESDAY

  • ​5 min of warm up drills
  • 5 mile run at 8:30 pace per mile
  • 5 min of cool down
  • stretches
  • 6 x 18 sec strides

  • 'Strides' - strides are running as fast as you can while still maintaining as good as form as possible. These exercises help you build speed in a relatively safe way. Check out this video for an example.
  • I've specified the pace for this week. Try your best not to go faster than recommended.

WEEKLY TRAINING NOTES

  • Complete A Runner's Core Routine at 'intermediate' level.
  • Hold a standard plank for as long as you can; report your time to me.

SATURDAY

SUNDAY

WORKOUTS WEEK OF 11/04 - 11/10

  • OFF (from running)
  • Complete the same 12 min stretch routine you made Monday

  • OFF (from running)
  • 10 min core routine: 1 min effort, 1 min rest, repeat (choose your own exercises)

  • OFF (from running)
  • 10 min of foam rolling

  • OFF (from running)
  • Develop your own 12 min stretch routine (1 min stretch, 30 sec rest, repeat); Check out these stretches as an example.
  • OFF (from running)
    OR
    10 min run at  EASY pace (play it by feel)
  • Stretch, foam roll, etc.

FRIDAY

THURSDAY

MONDAY

TUESDAY

WEDNESDAY

  • OFF (from running)

  • 15 min of foam rolling

  • 10 min core routine: 1 min effort, 1 min rest, repeat (choose your own exercises)

  • Be sure to let me know how you're feeling.

WEEKLY TRAINING NOTES

  • 5 min of warm up stretches
  • 10-15 min run at EASY pace
  • Stretch, foam roll, etc.

SATURDAY

SUNDAY

  • ---

IN OTHER NEWS

Below are the 3 habits I would like you to work on for the week.

  1. Creating mindfulness around Hunger and Fullness cues. Continue to send me pictures of every meal you eat. Also, I now want you to take stock of your hunger levels before and after meals/snacks. Check out the Hunger Games Worksheet for details on how to do this. You don’t need to actually complete the worksheet, but I do want you to give me a number score of (a) your hunger level before meals/snacks and (b) fullness level after a meals/snacks.
  2. Daily sleep tracker. Complete this form daily (preferably in the morning) as it will serve as a tracking tool to inform us on your sleep trends.

  3. Wear the blue blocking glasses every night this week.

NUTRITION NOTES 

(BY REGISTER DIETICIAN OLIVER LOPEZ)

© 2020 Educated Running, L.L.C. All Rights Reserved

IN OTHER NEWS