{"id":5518,"date":"2019-05-03T14:08:33","date_gmt":"2019-05-03T19:08:33","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5518"},"modified":"2019-05-03T14:08:33","modified_gmt":"2019-05-03T19:08:33","slug":"ac-pe-marathon-49","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5518","title":{"rendered":"AC PE Marathon 4\/9"},"content":{"rendered":"<p><strong><u>Marathoner Training<\/u><\/strong><u>:<\/u><\/p>\n<p><strong><u>Sunday<\/u><\/strong><br \/>\nRun 18 miles @ marathon pace<\/p>\n<p><strong><u>Monday<\/u><\/strong><br \/>\n5 Rounds<br \/>\n1 min DB deadlift (50\/30)<br \/>\n1 min Push-up<!--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?<\/p>\n<p><strong>Short Interval:<\/strong><br \/>\n4 x 200m @ 85%<br \/>\n:60 rest<br \/>\n<strong>WOD<\/strong>: \u201cGrace\u201d<br \/>\n30 Clean &amp; Jerks (135\/95)<br \/>\n<strong><u><br \/>\nWednesday<\/u><\/strong><br \/>\n<strong>WOD<\/strong>:<br \/>\n250m Row<br \/>\n21 hip extensions<br \/>\n21 Abmat sit-up<br \/>\n400m Run<\/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 \/>\n6 x 800m<br \/>\n2:30 rest<\/p>\n<p><strong><u>Friday<\/u><\/strong><br \/>\n5&#215;5 Deadlift @ 65% of 1 RM<br \/>\nMove fast!<\/p>\n<div id=\"iLikeThis-5518\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5518);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Marathoner Training: Sunday Run 18 miles @ marathon pace Monday 5 Rounds 1 min DB deadlift (50\/30) 1 min Push-up 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-5518","post","type-post","status-publish","format-standard","hentry","category-endurance"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5518","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=5518"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5518\/revisions"}],"predecessor-version":[{"id":5519,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5518\/revisions\/5519"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5518"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5518"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5518"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}