My wife and I have started running in the mornings — with mixed results.
By rule, journalists and former journalists are generally not morning people, and while there are exceptions to this rule, such as the Transcript Bulletin’s own Steve Howe and Jessica Henry, my wife and I are strict sticklers to this particular industry standard.
But I will say that running in the morning really helps out my day. Aside from having a 2:30-feeling from Hades, I love walking out the door to work having already accomplished so much in the morning.
I highly advise it, as long as you don’t have the innate ability to sleep through three layers of alarm clock.
Here’s this week’s workout:
We haven’t done any speed-up, slow-down work for a little while. Let’s head back to the track for a good warmup with dynamic stretches, as always, followed by 100 meters of hard running and 100 meters of slow jogging. Do this for 15 minutes and take a long water break so you can completely catch your breath. Do another 15 minutes of the same 100-hard, 100-light and you’re done. Stretch and go home.
Time for a nice, relaxing jog. Pick a spot somewhere at the top of a hill about 1.5-2 miles away and have someone drive you there. Take a nice jog home and stretch to your muscles’ content.
Remember yesterday’s hill? Do that workout backward and jog up the hill. If you have to stop and walk, limit yourself on the quantity and length of rests you take up the hill. Stretch and flag down a ride home.
Odds are high on your quads and hamstrings being a little tight today, so we’ll do a nice flat run. Head to the track if you would like to, otherwise just do a 20-minute run on a flat route of your choosing. Feel free to make this a light jog for every step, so you shouldn’t feel like you need to stop and walk. But if you do, that’s all right for today. Stretch and be done.
Repeat yesterday’s workout. Be sure to warm up and do a really good cool-down stretch in anticipation of tomorrow’s hard workout.
Remember the hill from Tuesday and Wednesday? We’re going up it again, but this time we’re not working out our muscles so much as our mental toughness. Don’t stop on the way up the hill, even if you have to jog the slowest jog possible. Take a really long water break at the top and stretch out as much as you want — you’ve earned it. But we’re not done with the tough workout yet. Jog down the hill without stopping, because we are still working on mental toughness. Stretch every muscle group another two or three times and get ready to do nothing until Monday.
As always, take a rest day and avoid running to give your body a chance for a long recovery after that mentally draining Saturday run.
Tavin Stucki is the head coach of the Copperview Rec Center youth track and field team. Send any workout suggestions to firstname.lastname@example.org.