Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
D.
Optional Additional Conditioning Session
Some of you may feel like your aerobic base needs to improve. If that is you then I highly recommend following the optional session on Thursday. If you feel like your aerobic base is dialed in then feel free to skip this optional work and instead spend the extra time focusing on mobility and food prep for the remainder of the week.
Warm Up:
This warm up should be 15-20 minutes that include running technique drills and general drom drills. Here are a few drills by Nuno Costa to try out.
Three sets of:
5 Minutes On, 2 Minutes Off
Then – 800M Time Trial
Rest as needed before the 800M TT
For your reference:
< 6 minute Mile Pace – 1400M Pace
< 7 minute Mile Pace – 1200M Pace
< 8 minute Mile Pace – 1000M Pace
Beautiful run along old lava flow and beachside trail/sand run! Approx 2 miles, 29 mins!
Recovery day swim
2 minute EMOM 50 yard effort for 40 minutes
Started with Cascade Games WOD 5min with two parts. 1) 500m row for time then 2) Amrap MU remaining time. Second go around both times 1:28.3 and 1:28.6 row but only 1 MU. So frustrating!!! Whenever I do a lot of pulling reps or I’m just exhausted my MU’s go down the toilet. Prior to Starting WOD I could do sets of 3 MU’s with ease. Ran off my frustration: 2.15 miles in 5 min segments than 3:20 for my 800m. I may have paced a bit to slow as I had a lot in tank around last corner of… Read more »
I really like these Thursday running sessions. Unfortunately I got quite bad flu and had to skip today’s running session.
Oh no, hope you feel better Sami!
Ran 4 miles 29:41. Rest 3 minutes. Run 800M 2:29.
Done!
A) Mobility
B) 10 Rds
Row 250
Bench x 5 reps (7 rds @ 205, 3 rds @ 225)
C) Mobility