Comments on: Summer General Strength Progression – Part 4

By: Greg

Greg — Fri, 26 Aug 2011 05:17:45 +0000

That does help. I'm running the NYC marathon for the third time in November and trying to do my best this time. Thank you so much for the advice.

By: CoachJay

CoachJay — Thu, 25 Aug 2011 21:18:46 +0000

That's how the progression is intended to be used – that you follow the progression after your running. If you're asking if you can do this as a stand alone general strength workout the answer is yes, but I think that if you're a serious runner you should consider doing your workout then doing the progression after that. And remember, you have to distinguish between hard days and easy days; if you did a running workout then that is a hard day and you need to do the exercises prescribed for a hard day. Following your easy, recovery runs, just do the exercises that are assigned for easy days.

Hope this helps. Good luck.

By: Rossg10

Rossg10 — Thu, 25 Aug 2011 21:13:44 +0000

I know this is an old topic…. But is there anything inherently wrong with doing the progression as a general strength routine at the end of the day a few times a week? I'm looking for a decent workout for running specific strength training.

By: Rob

Rob — Tue, 05 Jan 2010 19:29:59 +0000

Thanks; that's very helpful and I appreciate the quick response! Did the grant green again this AM, and already finding myself feeling stronger!

By: CoachJay

CoachJay — Tue, 05 Jan 2010 04:28:45 +0000

The progression below from the Running Times series is good; basically Grant Green following the hard workouts and just Myrtl or Cannonball following the easy workouts.

http://runningtimes.com/Article.aspx?ArticleID=...

But I would definitely encourage you to to do this entire progression as you're obviously serious about your running and if you're hoping to run a PR or two this year this might all you need, in addition to your normal metabolic training, to run well.

Thanks for the question.

By: Rob

Rob — Mon, 04 Jan 2010 23:05:18 +0000

love doing the grant green routine; it's been very helpful! how frequently would you recommend doing it? i'm a 46 yo master's runner-usually avg about 55-65 mpw….thanks!

By: Cool Downs for Lincoln

Cool Downs for Lincoln — Sun, 23 Aug 2009 20:10:13 +0000

[...] Myrtl Cannonball Grant Green [...]

By: CoachJay

CoachJay — Wed, 05 Aug 2009 00:12:03 +0000

It's funny how we are all socialized to train incorrectly. The fact that you do a WU and cool down are great, yet the two car trips between the WU and the run, then the run and and the cool down are "less than ideal." There is no doubt a benefit to doing the work at home vs. doing nothing, yet if you can arrive to the venue early and can stand the stares of the runners in the half marathon training group as you do the lunge matrix (see video link below) you'll get a better workout.

http://www.runnerscoach.com/2009/08/video-lunge...

Thanks for writing in and thanks for using the videos on your site -
http://www.fiterati.ca/news/warm-up-video-for-r...

By: moniquesavin

moniquesavin — Tue, 04 Aug 2009 07:07:42 +0000

Good evening, Jay.

Thanks for the incredible cool-down video — excellent production and instruction.

I discovered your coaching videos and blogs via insidenikerunning.com earlier this year, and I highly recommend them all. The Myrtl Routine and Lunge Warm-Up videos provide an intelligent start to my session. Now I have this one to conclude my workout. My body is smiling.

I agree with you that performing a complete warm-up and cool-down is essential. I often join running clubs for half-marathon training, but many popular running clubs skip preparation and conclusion exercises because they're pressed for time. That's why I take the time to do a warm-up at home or at the meet-up before training, and cool-down when I get home. Your videos help me enjoy better results in terms of performance, feeling comfortable during my run and quick recovery.