MICHELLE RAMONI'S TRAINING PAGE

Happy Running,

Coach Patrick Hammond

Welcome to your training page, ​Michelle​. 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.

  • Physical Goal 1: Progressively build mileage  for future road miles
  • Mental Goal 1: Focus on what makes running fun for you and run to enjoy it.  Keep positive.
  • Mental Goal 2: Switch focus back to road racing and what motivates you in this atmosphere.

ANNOUNCEMENTS

WORKOUTS WEEK OF 3/29-4/4/20

  • Dynamic Stretches
  • Bike 15 miles relaxed
  • Stretch

  • Dynamic Stretches
  • Strength Day
  • Stretch

  • Designated rest and recovery day. Take time to roll, massage, ice,  and stretch as needed.

  • Dynamic Stretches
  • Run 5 miles easy 
  • Stretch

  • Dynamic Stretches
  • Run 5 miles relaxed
  • Stretch

THURSDAY

WEDNESDAY

SUNDAY

MONDAY

TUESDAY

  • Active recovery day
  • Hike, walk, yoga, .... Do something low impact, but get muscles moving.
  • Stretch

  • PICK UPS - these are designed to safely introduce the legs to faster running.  Run at a pace just fast then tempo and keep good form.
  • 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.
  • STRIDES - the goal of these are to introduce your muscles to speed as well as getting used to running faster when tired. Run these after your workout at a pace just slower than a spirnt making sure to focus on good form.

     

     

WEEKLY TRAINING NOTES

  • Dynamic Stretches
  • Run 6.5 miles relaxed
  • Stretch

FRIDAY

SATURDAY

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