MARY BETH SMITH'S TRAINING PAGE

Happy Running,

Coach Patrick Hammond

Welcome to your training page, ​MB​. 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 FIRST TRAINING GOALS 
    • Goal #1: Build endurance and strength in swim, bike, and run for the Ironman Lake Placid in July. 
    • Goal #2: Add speed work to swim, bike, run training for improved times.

ANNOUNCEMENTS

WORKOUTS WEEK OF 7/22 - 7/28

  • Dynamic stretches 
  • Run 1 mile easy
  • Stretch
  • 8x10 sec strides
  • Brief bike and swim to check things over. Very minimal effort on this.
  • Imagery practice: take 5-10 min visualizing yourself feeling confident and calm before Ironman.

  • Dynamic stretches 
  • Run 2 miles easy
  • Stretch

  • Bike: 15 miles relaxed

  • NYRR Coaching
  • Left space for swimming or biking if needed

  • Recovery day

  • Dynamic stretches 

  • Run 2 mile easy

  • Stretch

  • Imagery practice: take 5-10 minutes visualizing the transitions of the Ironman. Stay relaxed and trust yourself this week.

FRIDAY

THURSDAY

WEDNESDAY

TUESDAY

MONDAY

  • Masters Swim class
  • Dynamic stretches
  • Run 3 miles relaxed
  • 8x12 sec strides
  • Stretch

  • Recovery routine: stretch, foam roll, ice, massage, compress as needed. Do this throughout the week too.

  • Dynamic stretches
  • Ironman Lake Placid!
  • Sending you all the good vibes and energy. Trust yourself and your hard work. Have an awesome race.
  • 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.
  • Focus on staying positive when thinking about your Ironman. Think of a mantra that you can use to motivate you to the finish line.
  • Transitions: go through swim to bike transition and all that it entails. Actually act it out with all needed materials.

WEEKLY TRAINING NOTES

SATURDAY

SUNDAY

WORKOUTS WEEK OF 7/29 - 8/04

  • Dynamic stretches
  • Run 1 miles easy
  • Stretch
  • Imagery practice: take 5-10 minutes and think about what your race and what you have learned and accomplished.

  • Dynamic stretches
  • Run 2 miles easy
  • Stretch

  • NYRR Coaching
  • Stretch

  • Recovery day

  • Dynamic stretches

  • Run 1 mile easy

  • Stretch

FRIDAY

THURSDAY

WEDNESDAY

TUESDAY

MONDAY

  • Master swim class if you like. Basically just float and recover.
  • Dynamic stretches
  • Run 1 mile easy
  • Stretch

  • Dynamic stretches
  • Run 1 mile relaxed
  • Stretch

  • Masters swim
  • Dynamic stretches
  • Run 2 miles easy
  • Bike 15 miles

  • Focus on staying positive when thinking about your Ironman. Create a mantra that you can use to motivate you to the finish line.
  • Transitions: go through swim to bike transition and all that it entails. Actually act it out with all needed materials.

WEEKLY TRAINING NOTES

SATURDAY

SUNDAY

IN OTHER NEWS

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