بچهای دونده کجایید شما؟ یک جوابی، چیزی به من بدید آخه. دینا، غزال ، شما که این ماه اصلا هیچی تو تقویم ندارید. چرا؟ دویدن رو گزاشتید کنار؟ گلبهار جون، تو تا حالا تو ماه اکتبر ۸۱ کیلمتر دویدی. واسه همین تو فلان از همه ما جلوتری. ارتمیس جان، تو هم که یک هو ول کردی. به برنامه نگاه کردم دیدم که حدود ۱۸ روز هر روز دویدی و بعد ول کردی. چرا؟ پی براه و سونی اونلاین، شما هم یک خبری بدید لطفا. بیأید یک تعغیری در اینجا بدیم و همدیگر رو انرژی بدیم. خیلی اینجا سوت و کور شده. اصلا انگار نه انگار که ما همه دونده هستیم. بیا ید یک برنامه بریزیم، حالا نه ۴ هفته، هر چند هفته که صلاح میدونید و همه راه بییفتیم. نظرتون چیه؟
شری جون من بعد از شنبه حاظرم هر برنامه ای تو بریزی انجام بدم من هم دلم می خواد تا آخر سال یه نیمه ماراتون مسابفه بدم و احتیاج به یک محرک دارم . کی بهتر از مربی ورزشی مثل تو که تجربه هم داره. کاشکی بشه به هم انرژی بدیم.
Sorry Golgahar joon, I was sick for few days with a flu and I didn't veven check the map my run, so I just saw your note. I think four days a week run sounds really good. Are you still following your running plan from the Smart Coach? We can kind of use the same idea from the smart coach, but play with the days to make it more flexible.
This is what I am thinking. Lets planon a schedule where we can do one of each of these in a week; long run, speed work, hill run and tempo run. We can do a long run on the weekend. You can decide on how long or how far you want to run, but defenetly 10-15 minutes longer than your usual run. Then once a week of speed work which is great on the tredmill. Just do an interval of fast speed for 1 or 2 minutes and then slow for 1 or 2 minutes. Try to do at least 6 to 8 of them. For the hill run, either indoor or outdoor will be fine. Do you have an uphill path in your area? If yes, then do it outdoor. And then we can do one day of just regular tempo run. What do you think?
Today is Monday so we can start today if you like. We can start with any of the drills that you want. Just let me know. I did a fast run last night so today I might do a tempo run of an hour. What are you going to do?
sheri jooon, i hope ur well now. Finding myself exhausted & weak , i didnt follow the schedule last week honestly.i will be happy if had a company with u.lets start this week for an example. I went hill jogging yesterday & had an easy run(3 mile/40 min) today. i am really keen on hearng from u and your suggestion.
Tha's great golbahar joon. You are on track girlfriend! So now you can cross the hill and easy run from your list.Let's plan on one speed run, and one tempo run for the next few days. For example if you are up to it, do your speed tomorrow, then take Wednesday as your rest day and do your Tempo on Thursday. Then you will have Friday as your easy jog or rest day again and we can plan for our long run either on Saturday or Sunday. I am done with my Tempo and Fast run, so need to do speed and Hill and then long run on weekend. I might have to take tomorrow off depending on myschedule and do speed on Wednesday.
By the way, what is the longest you have ever run outside? Just want a get a number for our long run.
I am so excited that we are doing this together. It will keeps us both motivated.
How many miles have you done so far this week? Concidering Sunday is the first day of our week.
Import from Garmin
trigal1
MapMyRun.com,
MapMyRide.com,
MapMyWalk.com,
MapMyHike.com,
MapMyFitness.com,
&
MapMyTri.com