Monday: 20 min bike, 10 min row, lower body strength training.
Tues: Off..1 mile walking
Wednesday: 30 min bike with 4x20s sprints at level 17 / 20..recovery to 115bpm. Upper body strength training. 3 miles walking.
Thursday: 1.5 miles jogging
Friday: 1.5 mile easy jogging and 2x20s of 4 drills
Saturday: 20 min bike, 10 min ellip, 5 min row, 1 mile treadmill.
Sunday: 5.5 miles @ base
I'm not doing much by marathon training standards as you can see...it's a good thing I'm done with my race because something important came up at work and we need to get it done before the holidays.
For now I'm happy just doing a mix of stuff to keep from totally being a slug and letting my tendons recover from the abuse they got.
My AT is not present during normal activities but when I jump up and down I can still feel it a little bit...if I run it is there....every day it's better so when everything is completely back to normal and not before I will get back up to slow base miles.
I've got plenty of time: a whole 'nuther year of running coming up!
I also still have that Shiny New PR 8)
What's up with people that run while holding hand weights? When I see them they are not swinging their arms.....so ....what is it for?
Remember when they used to sell leg weights you could strap around your ankles !? That seems like a Really Bad Idea.
Not swinging your arms when you run is a drill to strengthen the core that Jill had me do a couple of times. I can't imagine doing it for a few miles of running.
Have you ever tried running with hand weights?