Friday, June 2, 2017

Marlena - 4:56 mile!

Hannah and Marlena at track practice. Photo stolen from Dave at - I don't happen to have any of Marlena in the gym

I was sitting down to write today's blog post and I got a text from Randy that Marlena (pink shirt above) ran a 4:56 mile in St. Louis tonight (5 second PR). That puts her at 6th in the US for sophomores and 35th overall!

Marlena and Hannah, Elsa, Lauren, Siri, Vanessa, and Lily (I'm not missing anyone am I?) are all super hard working high-school track athletes! I'm always impressed how seriously they take their training, coming in for barbell work after track practice. Now they're seeing it pay off - finishing in the top in the country!

I ran track in high school, so I always pay attention to their times because I remember how much it hurt to run that fast (though, I never cracked the 5:00 mile, so Marlena is officially faster than me!).

If Randy sends me more updates, I'll post them here.


row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips


squat 8-8-3x8


2 pull-ups + 2 dips between strength sets

Group Workout

10 minutes 1:00 on/off KB swing AHAP but always fast and perfect.

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