Heidi Marcus Micro
Heidi, so good to talk the other day! I wanted to follow up so you had a sense of what I was thinking for 2017.
Now = Run Durability
You can load the plans and follow them loosely. As I mentioned, no need to swim 3x right now...especially if you are focusing on Short Course next year. What other high-return activity could you do? I humbly suggest some Yoga or maybe we work in more of your virtual weights.
I like the weight stuff...I'd like to make sure you are including these three key movements....all light weight, good form early. You can build to 3 x 12 sets over time.
+ Straight Arm Deadlift: https://www.youtube.com/watch?v=Wy1zEhnOdsk (can use dumbells on sides but bar is better, stop just above knees).
+ A Step Up Lift: https://www.youtube.com/watch?v=-wcgEGQN5_U (note that step is WAY too high..I am thinking like 12" off the ground or two stair steps)
+ A Row Exercise: http://www.bodybuilding.com/exercis...mbbell-row
End Run Durability Program (RDP) with the Holiday Run Challenge and into the OS.
Do 8 weeks of the OS, try to keep the weights, maybe add a swim?
Exit to full 12 weeks of Short Course Program. During the SC program you'll need to keep the weekend a bit longer so you can survive Patriot Half (Assuming I have the right race!).
Let me know what you think!
~ Patrick
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