Long Day/Trail run!
We’ll go to Reedy Creek Park, they have a great 3 mile loop that is clearly marked and easily navigated for those of you making your first foray into the rugged world of trail running (Trail-lite!) as well as some truly epic single track for those of you looking to get a little more rough and tumble!

On your own:
As always, the long run is time-and-a-half of your second longest run of the week (20 min mid-week run is a 30 min long run, 40 min mid week run is a 60 min long run, etc, etc…) Make sure you are easing your way into things over the first mile-two miles! Let your body heal on the go!

Reedy Creek Park Address:

2900 Rocky River Road
Charlotte, NC

It’s just off Harris Blvd in the University Area! Call/email/text Mackenzie (THAT’S MACKENZIE…NOT DOUG) for directions!

Interval Training Day:
Yes, we’ll be back on THE HILL, interval repeats with weights…it’s going to be a blast! We’ll start things off with a 20 min run as well for those of you looking to continue increasing your mileage! Plan on getting started at 6:00am SHARP…and let’s hope for no thunder and lightening this time!

On your own:
Easy day: look to get in a slightly longer run…30-50 minutes, and don’t forget your strides!

I apologize for not getting this up on the blog, it has been insane here at the gym! Also insane: our upcoming week of training… We are going to have our first obstacle-course specific workout as well as our first trail-run! Also, many of you have asked about some post-run nutrition as well as questions on footwear and gear that is running-specific…I am thinking that next Friday we could plan on having a FAQ session after a lighter recovery workout to help answer some of your questions…let’s say from 6:45-7:20. If you have any burning questions hit up Mackenzie on her cell (if you have it), email her, or, get at her on Facebook. Here’s the plan for the Tuesday:

Obstacle Race Specific Workout
…it’s going to be too fun for me to spoil it for you guys, but prepare to run, jump, climb and crawl! If you want to know the real workout you’ll just have to come in to the gym and train with us, sorry!

On your own:
20-30 minute easy run based on ability level and comfort.
6-8x100m sprint (about the length of a soccer field)
After each sprint complete: 20 burpees, 10-20 push-ups, 20 jump squats, 20 (total) lunges

Sunday, 8am
Long Run
Just like last week, we will have the long effort for the week be the sum of the distance (or time, if you’re like me and don’t track distance as closely) of your longest mid-week run plus half itself (i.e. 6 mile run, plus 3 miles is a 9 mile long run, OR 40 min run, plus 20 min is a 60 min long run.) Keep the pace easy!

We talked some about hitting up a park for some or all of our long run, I’ll gauge interest as the week goes on and send out an email if we decide to hit the dirt!

Friday, 6:am
Hill Intervals
Get ready to work in this, the highest continual intensity workout of our week. Hills are a great way to tap into your natural speed, to work on form, and to quickly build strength. They are also brutal. Learn to love em! We’ll get started right at 6am so we can get you all off to work on time!

On-you-own Workout:
Warm up for 10 easy minutes of jogging, progress into intervals of 2 min of hard running, 1 min of easy jogging or brisk walking, followed by 10xburpees, 10xpush-ups, 50x mountain climbers. For a moderate workout complete this cycle 4 times, for intense do it 5 times, for extreme go for 6. Cool down with another EASY 10 min of running.
*if you have a good hill at home, try and get as much of your 2 min run in on the hill as possible (at least once!) if you don’t live in a hillier place, just work the flats a little harder.

lit Workout day-recovery run and Sprint Intervals
Many of you may still be tired, sore and a little beat up from increasing you load over Friday and Sunday, so we will have two options for Tuesday’s class:
1) recovery run (relaxed pace, shorter duration) + runner specific core strengthening afterwards (easier, but still a challenge!)
2) long sprint intervals with dynamic strength circuits in between (a little more demanding!)

10 min warm up+ dynamic stretching
4-6x 800m hard efforts superset with sets of:

…WANT TO KNOW THE REST? IT’S OUR TRAINING SECRET! YOU’LL HAVE TO COME IN TO PRIDE CONDITIONING TO FIND OUT!

…AND IF YOU WANT TO KNOW THE AT HOME WORKOUT YOU NEED TO BE ON COACH MACKENZIE’S EMAIL LIST!

We will be updating our race schedule for this year on a continuous basis but here is a list of races and competitions that we are interested in. See Doug or Lindsay if you would like to be on our “Special Ops Team” and want to train for any of these events.

We will be having special moisture whicking shirts and/or tanks made for everyone on the team, prices to be announced soon. Here is the logo for the shirts…

We hope as many of you as possible join us, train hard and represent PRIDE Conditioning at as many of these events as possible! We will probably not do all of these events and will probably pick and choose a few.

Some of the BIG events we will be prepping for will be the Marine Mud Run at Belmont Abbey in August and the final events for the year will be the Thunder Road half marathon and the Turkey Trot on Thanksgiving. Let us know which events you really wanna train for. Thanks everyone!