Greetings amazing Tribester! It’s time for a bonus week! We are going to emphasize true recovery this week. I want to encourage you to explore how easy you can go, for the most part. We’ve been hammering hard and I’ve been getting some reports from the community of sore muscles, bones, and tendons, as well as folks feeling tired and sniffly. That’s a strong sign you/we need just a little break.
We have three workouts this week, again that being A, B, and C. But each is a “free choice” experience. I only want to specify the category or concept.
Workout A is resistance training, which should be full body. I’d like to suggest using mainly light weights and tubing/bands and focus on just getting some full-range pumping done.
Workout B is aerobic exercise. Stick with Z1-2 recovery-endurance output and choose any mode you like, as well as duration. I’d like to recommend hiking, cycling, skiing, and anything you might be able to do outside.
Workout C is mobility. Spend some time doing your preferred mix of dynamic and static stretches, breathing exercises, and even hot/cold exposure.
Week of 2023-03-27 (week 5 of month 2: Strength Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A | Free Choice Resistance | Light! | ||
| B | Free Choice Aerobic | Easy! | ||
| C | Free Choice Mobility | Smooth! |
The Running Demons just finished up their first interval workout. You probably got some useful, and perhaps eye-opening data. Your specific assignment this week is to extend your endurance by about 15%. This means that if your “long-ish” distance to jog/run was 10 miles, you do a long run of 11.5 miles this week. Now, for me in particular and for most of us I assume, that’s longer than we’ve been training. Honestly, I’ll be pushing to get about 3.5 miles. It’s all good. Stay below 75% of max HR (that we tested earlier). For TW, use pool running to let those shin splints heal.
Running Demons Weekly Assignment
| WORKOUT | DURATION/DISTANCE | INTENSITY | TIP |
| Long Run x 1.15 | Gently Extend Limits | <75%MHR | Cruise! |
Los MasterClassios have been excellent all season. I really have enjoyed conducting these and I thank you for your participation. Now we are moving into our summer schedule. I’ll be putting up some random times for unique sessions, having some bonus preseason outdoor meetings for local folks, and also offering personalized, on-demand sessions for members on a monthly basis (just contact me).
Gather yourselves and get psyched up for spring/summer. We will have loads of fun as we get and stay Hard to Kill.