Monday, October 21, 2013

Team DeDeo

I have never been so proud to be a a member of Team DeDeo as last weekend.  First Dad came in 2nd place at the TARC Fall Classic at Great Brook Farm and then Auntie C-A put down a 12 minute PR and BQ at the Baystate Marathon yesterday.  Great races on back to back days.  What more can I ask for?


Dad's Race

I only got to see the very beginning and end as the rest of it was on trails in the woods, but man did they take off fast.  Dad told me he took it on the easier side for the first half and then really picked it up during the technical sections on the second half and just ran away from the group he was in on a steep downhill.   Afterwards he was laughing at how short the race was.  I guess anything after a 50 miler seems short.   

Gobble Gobble Gobble

Anyways, after a little bit of talking, I got mom and Auntie L to sign up for the Gobble Gobble Gobble, a 4 mile race, on Thanksgiving morning.  Since they are not as experienced runners as Dad and Auntie C-A, I put together a training plan for them below.  I hope they know what they are in for. I am pretty excited.

- The Little Maniac

Week 1
2 X 1 mile run
1 X 2 mile run
1,X 15-20 mile bike ride
3 X 3 sets of Core (see below)

Week 2 3 X 2 mile runs
1 X 15-20 mile bike ride
3 X 3 sets of Core

Week 3
2 X 2 mile runs
1 X 3 mile run
1 X 15-20 mile bike ride
3 X 3 sets of Core

Week 4
1 X 2 mile runs
2 X 3 mile run
1 X 15-20 mile bike ride
3 X 3 sets of Core

Week 5
1 X 2 mile runs
1 X 3 mile run
1 X 4 mile run
1 X 15-20 mile bike ride
3 X 3 sets of Core

Week 6 - Gobble Week
2 X 2 mile run
Race (4 miles)

Core
Bicycle Kicks - 15 reps
Leg Lifts - 15 reps
Push Ups - 10 reps
Plank - 20 sec
Side Plan (Each Side) -15 sec each side

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