Running Coach - Update - Week 17

Running Coach Update Week 17

Well, my lower legs are pretty sore on the insides from running/walking this past week, but I didn't get the torture rub down as I was expecting. And, honestly... and in a sick sort of way... I was looking forward to the painful rub down.

The session today consisted of drills. I actually broke a sweat too!

For the next week I have the following drills to complete:

Warm Up:
1) Squats. Hold the each one for a few seconds.
2) Steps off a box (I have to go buy a box!).
3) Standing lunge. Basically, put one foot forward, focusing my weight on my heel and going up and down and then switching sides.

Workout:
1) Standing donkey kicks. I need to get into a position where the glute works. Which may mean my foot being more under me, lifting my left with a bent knee and towards the ceiling, and bending over forward more.
2) Quick squats. As I come up, I will rise to the ball of my foot on each one.
3) Standing lunges, but on each one I move my foot forward and back. As I move my foot forward, I need to act like I am stepping over something.
4) Hopping on the box, alternating feet. I would not power off the leg on the floor, but power off and decelerate with the foot on the box.


And he didn't tell me to walk/run, but I think he just forgot as someone was waiting on us (ran over my time).

So, I am going to do 2, 40-minute walk/run sessions. I need to get ready for the tri in September!

And, this last week, I ran for almost a total of 2 miles between 2, 30 minute sessions. AAANNNDDD... I got almost 3 miles in, in around 30 minutes walking/running... which is faster than my "running" in my last tri!