Long Interval Running

German brothers Michael and Andreas Raelert. True forces in the triathlon world!

German brothers Michael and Andreas Raelert. True forces in the triathlon world!

Check out the Raelert brothers’ web site here!

Daily Motivation:

“You have power over your mind – not outside events. Realize this, and you will find strength.” – Marcus AureliusMeditations

Today’s CF Endurance

MORNING SESSION

Warm-up:

  • Foam roll back and legs
  • 25 jumping jacks x 3
  • 10 front/back left/right leg swings
  • 10 Ankle rotations
  • Pistol squat holds

Running:

  • 3:00 iterations with :60s rest until form/pace dissipates. *Ran on a treadmill to focus on form and have a more controlled escalation of effort.
  1. .38M @ 8.2
  2. .39M @ 8.3
  3. .41M @ 8.4
  4. .44M @ 8.5
  5. .43M @ 8.6-8.8

Core:

  • Palloff press 3 x :30s L & :30s R @ 30lbs
  • Toes-to-bar 3 x 12
  • Hollow rock position and technique work 15:00

If you have never heard of or attempted the Palloff press it is defnitely something you should try! It is a fantastic lateral core stability exercise and can be done by just about anyone of any ability. Check out this article on the form, technique, and execution of the Palloff press by Men’s Fitness magazine.

AFTERNOON SESSION

REST AND RECOVERY!

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