The end of Week 14 was the first time since my injury that I lifted hard with my quads. My right quad now feels close to 100%. I still need to be smart about foam rolling/heating/icing, but I'll be giving it a full load from here on out. Here are this week's workouts.
Tuesday - Off
Wednesday - Warm up, 8x downhill runs, explosive plyos. Cool-down with a half-mile jog.
Thursday - Track - 9x200 meters, 5 minutes recovery. Aim for 26 sec. each one.
Friday - Off
Saturday - Track - 5x60 meters, standing start.
Sunday - Track - 100 (12 sec), 200 (26 sec), 300 (42 sec.), 200, 100, full recovery. cross-train 40 minutes, moderate pace, weights
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