MORGAN WILDER'S TRAINING PAGE

Happy Running,
Coach Patrick Hammond
coach.hammond@educatedrunning.com
859-797-9253

Welcome to your training page, ​Morgan​. This webpage is where I will post your workouts as well as helpful materials to read, videos to watch, important announcements, and more! I will update the page every Sunday by 5:00 p.m. Please bookmark it for future reference. Also, feel free to reach out to me directly via email or text if you have any training questions or questions in general.

  • YOUR FIRST TRAINING GOALS. (1) Build mileage safely in preparation for longer races and (2) build confidence  and efficiency with swimming.

ANNOUNCEMENTS

WORKOUTS WEEK OF 9/09 - 9/15

  • CrossFit

  • CrossFit
  • Stretch

  • Dynamic stretches 
  • Warm up 15 mins
  • 30 miles at even pace.
  • Pick up pace at miles 8,9,16,17
  • Cool down 15 min
  • Stretch
  • CrossFit. Let me know what you do and how you felt in log.

  • Recovery day
  • Foam roll, ice, massage, stretch, and rest as needed
  • Visualize yourself running strong and feeling confident in up hills in your next race.

  • Dynamic stretches
  • Warm up 15 min
  • 30 miles easy with 1 mile pickups every 2 miles
  • Cool down 15 min
  • Stretch

FRIDAY

THURSDAY

MONDAY

TUESDAY

WEDNESDAY

  • Dynamic stretches 
  • Run 20 mins easy
  • CrossFit? 
  • Stretch

  • EASY pace in the early part of your training 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.
  • DYNAMIC STRETCHES - you should get into the habit of doing these before every run. Here's an example of the kinds of exercises you can do.
  • 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.

WEEKLY TRAINING NOTES

  • Dynamic stretches 
  • Swim 1800 meters easy
  • Stretch

SATURDAY

SUNDAY

    WORKOUTS WEEK OF 3/9-3/15/20

    • Recovery day
    • Foam roll, ice, massage, stretch, and rest as needed
    • Visualize yourself swimming smooth and effortlessly in a race setting.


    • Dynamic Stretches
    • Bike 30 miles easy pace. Pick up to tempo pace for 5 miles every 2 miles. Cool down last 5 miles.
    • Stretch
    • Dynamic Stretches
    • Run 4 miles easy
    • Stretch

    • CrossFit
    • Dynamic Stretches
    • Run 5 miles easy.  Pay attention to how you are feeling.
    • Stretch


    FRIDAY

    THURSDAY

    MONDAY

    TUESDAY

    WEDNESDAY

    • Warm up 50 meters with kick board
    • 2x400 atsteady pace. Practice open water sighting every 10 strokes. Rest 2 min between.
    • Cool down 50 meters with buoy
    • Stretch

    • Dynamic Stretches
    • Bike 45 miles easy
    • Run 6 miles easy
    • Stretch
    • Re-Focus on Form - As we rebuild your run mileage pay close attention that you are running with ideal form. The more we push your fitness the more important keeping proper form we be.
    • EASY pace in the early part of your training 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.
    • DYNAMIC STRETCHES - you should get into the habit of doing these before every run. Here's an example of the kinds of exercises you can do.

    • 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.

    WEEKLY TRAINING NOTES

    • Warm up 50 meter swim with kick board
    • Swim 1600 meters easy
    • Cool down 50 meters with buoy
    • stretch
    • Bike 25 miles steady on hilly course. Cool down 5 miles
    • CrossFit

    SATURDAY

    SUNDAY

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    IN OTHER NEWS