Friday Thoughts 83
Welcome to this week’s edition of Friday Thoughts! Let’s get into to it.
FAST MILE SUMMER
The marathon gets all the glory—but there’s something undeniably cool about a fast mile. It’s intense. And over before you can second-guess it. This 7-week plan is for intermediate runners who’ve built endurance through 5Ks, half marathons, even ultras—but have never focused solely on speed.
With three runs per week (and an optional fourth for bonus gains), you’ll blend structured intervals, hill sprints, and targeted drills to sharpen your turnover, pacing, and power. By the end, you’ll be ready to race a mile faster than you ever thought possible.
Program starts on Monday June 16th — open to members and non-members. More details next week.
Ovechkin Training
I tend to cover my eyes whenever I see clips professional athletes in the weight room. It tends to be poor movement quality and always seem to involve a stability ball being improperly used. I started out angry at this one with the high squats, but I stuck around the rest of the video is amazing. Good, basic training that works. In particular I loved the barbell walking lunges into a sprint down the track.
Rice is out (and has been for a while)
I first learned this is 2011, while in college. Icing injuries is still commonplace—despite the fact that it may be preventing your body from healing faster.
HEAT
I love training in the heat. It wasn’t always that way, but I really think the only way to get through it is to embrace it. I was pumped to get a hot and sweaty run in the hot weather yesterday, and am looking forward to more of it this summer. If you’re ‘bad in the heat’ embrace it this summer and get some exposure.
Thanks for reading, see you next time.
—Justin Miner
@justinminergain