MICHAEL ROBERTS' TRAINING PAGE

Happy Running,

Coach Jose Miranda

Welcome to your training page, Michael. 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.

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ANNOUNCEMENTS

WORKOUTS WEEK OF 11/11 - 11/17

  • 30 min of light-moderate lifting
  • &
  • Stretch, foam roll, recover.

  • OFF
  • 10 min of stretches of possible: choose your own stretches, but make sure you so 45 sec effort, 15 sec rest (repeat)

  • Complete a 20 min core routine: choose your own exercises, but make sure you do 1:15 effort, 45 sec rest (repeat)
  • Swim 1600m continously at a relaxed pace 

  • OFF
  • 10 min of PT exercises (if possible)
  • Complete the 10 min stretch routine you developed; Check out these stretches as an example.

FRIDAY

THURSDAY

MONDAY

TUESDAY

WEDNESDAY

  • You're losing weight at a pretty rapid rate, so you want to be extra careful that you aren't over-exerting yourself. Be sure to pay special attention to how energetic/unenergetic you feel throughout the week. Make sure you hydrate plenty and don't hesitate to eat extra food if you lack energy.
  • 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

  • 40 min of spinning: do this at a consistent and moderate pace

SATURDAY

SUNDAY

WORKOUTS WEEK OF 01/13 - 01/19

  • USMS workout (hard)
  • PT routine (legs)

  • 20 min run (at the pace at which you ran last week)
  • 10 min of post-run stretches

  • PT routine (legs)
  • USMS workout (easy)

  • PT routine (shoulders)
  • Trainer Road bike workout (easy)

  • Heavy lift routine
  • Stretch, foam roll, recover

FRIDAY

THURSDAY

MONDAY

TUESDAY

WEDNESDAY

  • 2 mile run at the pace at which you ran last week
  • 10 min of post-run stretches

  • Be sure to stretch, foam roll, sleep well, and just pay special attention to recovery as you jump back into your routine.

WEEKLY TRAINING NOTES

  • PT routine (shoulders)
  • Trainer Road bike workout (hard)

SATURDAY

SUNDAY

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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