After yesterday's 10k race debacle, I've decided to go back to Matt Fitzgerald's Brain Training for Runners. I've got to get it out of my head that I'm the runner I was a 3 years ago. I'm a lot closer to the runner I was 7 years ago. This is the pathway back. Given age and health seem to be working against me, I look forward to seeing how far back I can actually go.

WEEKLY TRAINING OBJECTIVES

Proprioceptive Cue: Falling Forward

MON Base Run + Drills 3 mi.@base pace

TUE Hill Repeats Dynamic stretching warmup; 1.5 mi. warmup@recovery pace; 1x30 sec. hill repeat@relaxed sprint; 1.5 mi.cool-down@recovery pace

WED Nonimpact Cardio & Resistance Workout 20-30 min.@recovery pace

THU Fartlek dynamic stretching warmup; 3 mi.@ base pace w/2x30 sec. intervals @ 1-mi. pace mixed in

FRI Resistance Workout

SAT Base Run 4 mi.@base pace

SUN Rest


This week's drills consist of:
running no arms 20 sec.
one-leg hop 20 sec.

This week's resistance workouts consist of:
1 set each
lying hip abduction
cook hip lift
kneeling overhead draw-in
knee fall-out
squat jump (Wednesday only)
broad jump (Friday only)