{"id":5505,"date":"2019-05-03T10:59:11","date_gmt":"2019-05-03T15:59:11","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5505"},"modified":"2019-05-03T10:59:11","modified_gmt":"2019-05-03T15:59:11","slug":"ac-pe-marathon-319","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5505","title":{"rendered":"AC PE Marathon 3\/19"},"content":{"rendered":"<p><strong><u>Marathoner Training<\/u><\/strong><u>:<\/u><\/p>\n<p><strong><u>Sunday<\/u><\/strong><br \/>\nRun 13.1 miles @ marathon pace<\/p>\n<p><strong><u>Monday<\/u><\/strong><br \/>\n10,8,6,4,2 of \u2013<br \/>\nGHD sit-ups<br \/>\nAlternating KB snatches (53\/35)<br \/>\n200m sprint between each round<!--more--><\/p>\n<p><strong><u>Tuesday<\/u><\/strong><br \/>\n*<strong>Troubleshooting Drills:<\/strong><br \/>\n*<strong>Hands Clasped in front of your body (checks over striding, late pulling and leaning too far forward)- <\/strong>As you run, extend arms in front of you at shoulder level, clasping hands together<br \/>\n-If your arms move from side to side, you\u2019re over striding<br \/>\n-If your arms move up and down, you\u2019re pulling late<br \/>\n-If your hands are pointing down, you\u2019re bending forward<br \/>\n*<strong>Hands clasped behind your body (checks if you\u2019re leaning too far forward, not landing with foot under hip)-<\/strong>As you run, clasp hands behind your back<br \/>\n-Is upper body in upright alignment or do you feel your torso bending forward?<br \/>\n-Is your foot landing under your hips?<br \/>\n*<strong>Short Interval:<\/strong><br \/>\n:30 running, :60 rest until form or pace deteriorates<br \/>\n<strong>WOD<\/strong>:<br \/>\n21-15-9 reps of:<br \/>\nBurpees<br \/>\nSquat jumps to 45# plate<br \/>\nKettlebell swings (2\/1.5)<br \/>\n<strong><u><br \/>\nWednesday<\/u><\/strong><br \/>\n<strong>WOD<\/strong>:<br \/>\n5 RFT<br \/>\n10 ring dips<br \/>\n250m row<br \/>\n5 front squats (70% of 2RM)<\/p>\n<p><strong><u>Thursday<\/u><\/strong><br \/>\n<strong>*Troubleshooting Drills:<\/strong><br \/>\n*<strong>Hands Clasped in front of your body (checks over striding, late pulling and leaning too far forward)- <\/strong>As you run, extend arms in front of you at shoulder level, clasping hands together<br \/>\n-If your arms move from side to side, you\u2019re over striding<br \/>\n-If your arms move up and down, you\u2019re pulling late<br \/>\n-If your hands are pointing down, you\u2019re bending forward<br \/>\n*<strong>Hands clasped behind your body (checks if you\u2019re leaning too far forward, not landing with foot under hip)-<\/strong>As you run, clasp hands behind your back<br \/>\n-Is upper body in upright alignment or do you feel your torso bending forward?<br \/>\n-Is your foot landing under your hips?<\/p>\n<p><strong>Long Interval:<\/strong><br \/>\n1 mile, 800m, 600m<br \/>\nRest 2:30min<br \/>\n<strong><u><br \/>\nFriday<\/u><\/strong><br \/>\n1-1-1-1-1-1-1<br \/>\nBack squat<\/p>\n<div id=\"iLikeThis-5505\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5505);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Marathoner Training: Sunday Run 13.1 miles @ marathon pace Monday 10,8,6,4,2 of \u2013 GHD sit-ups Alternating KB snatches (53\/35) 200m sprint between each round 0 I did this!<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[192],"tags":[],"class_list":["post-5505","post","type-post","status-publish","format-standard","hentry","category-endurance"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5505","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=5505"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5505\/revisions"}],"predecessor-version":[{"id":5506,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5505\/revisions\/5506"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5505"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5505"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5505"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}