The Workout Of The Day for Thursday, 8.26 – “Do It Again.”
Howdy ya’all,
How did the skills work go yesterday? Any questions?
A small group of folks came out to Woodland Park yesterday, and much fun was had.
We spent our time rounding some of the rough edges off the basic skills, and man, people improved fast.
Super fun!
Come on out next week, beginners especially welcome.
So, on with today’s workout.
It being Thursday, we’re going to do some running.
Hmm… what to do today…
Well, to be honest, last Thursday’s workout would be just about perfect today…
Easy enough, then. Your workout today is:
Do It Again –
A couple of notes –
– A client asked me about doing run training with the bike; should you do running efforts with the bike on your shoulder?
Answer? No. Not on days you are doing run-focused training.
It’s a bad idea. Running with a bike on your shoulder is awkward, uncomfortable, and forces you to run with less than ideal form. With an extra 15-20 pounds on your shoulder.
Blecch.
You do not want to reinforce poor form for running. This is one of the best ways I know of to get injured.
Add 20 pounds to an exercise in bad form, and repeat ad nauseum? (shakes head.)
Train your running without the bike, and the time you spend in practice and racing with the bike will give you plenty of specificity to adapt your running form to the presence of the bike when you need to. Without F***ing your S**t up.
– Feeling ambitious?
You can do this running workout in 1/2 hour – 45 minutes.
I’m doing it (or something close to it…) but I double up, and do a bike workout before I run.
This is really damn hard.
It makes Thursday probably the hardest day of my week, and I take Friday pretty damn easy. Ish.
I also don’t need to be at my day job until 1pm. Believe me, this helps! When I was working a 9-5, I would do a 2×20 before work, and run at lunch on my run day.
YMMV
Here’s how today pans out for me:
Depending on how fresh I am when I wake up, I will do either a 2×20 Get-Up Style –
or a 2×10 set of Over/Under Intervals –
https://crosssports.wordpress.com/2009/09/18/todays-workout-for-917/
Or, most likely, a 1×20, followed by a 1×10 over/under.
Then, I take a cold shower.
Then I run.
Then I take another shower and eat breakfast.
Then I go to work.
Very, very caffeinated.
Enjoy!
M
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