Goal: Continue 5 mile streak in 2023 (currently 12, 2022 was 4:51)
Long time without posting, but trying to get into running more regularly again. Had some issues with achilles tendonitis this spring/summer and sprained ankles this summer/fall.
M: walk + strength*
T: 6x2/2 min run/ walk + ext. drills** + strength
W: Bike ride + strength
Th: 6x3/1 min run/ walk + ext. drills + strength
F: 6x3/1 min run/ walk + strength
S: 1 hour skate skiing + bike ride
S: 6x3/1 min run/ walk +Ext. drills+walk
Total - 66 minutes (9 Badger miles***)
*Easy strength style - 2x(20 push ups, 10xSLDL), 2x(5 ab wheel, 20 TRX row), 2x(20 squat, 10 lunge, 10 skater jump, 10 180 jump)
**Extensive drills - 1x40m F skip, B skip, L/R Shuffle, skip-skip-lunge, B reaching walk, L/R carioca, 2x30m Skip Height, straight leg bound, 2x20m A march, A skip, A double skip, A triple stick, A run, ankle dribble, calf dribble, knee dribble, dribble rise, dribble fall, 2-4 ~80m strides. Takes me ~25 minutes. Idea is to supplement my low volume running with lots of "thoughtful" foot contacts to prepare for future running.
*** Using 7:30 pace for easy math