MURPH Virtual Training: Week 2
Improve Your Run (video below)
I hope everyone was able to get some good training in last week!
This week's virtual workout was shared with me by a young man named Jack Wallace. He is in his junior year at Jesuit High School. Jack is a cross country runner and soccer player. Jack's workout plan will be a great way to build your cardiovascular endurance for the run portion of The MURPH. It is a comprehensive program well suited for the entire family. You could even modify this into a walk or bike ride to replace the run, or modify the distance as needed. On his program, let today (4/8/2020) be the first day of the 4-day workout routine for the week.
Below, Jack and I did a little e-mail interview. I am proud of him for designing this program to help inspire young students to get out and exercise during this time.
Thanks Jack!
Keep up your training this week! Our focus for this week will be working on improving our running endurance.
1) What's your advice to any young athletes that want to get involved in Cross Country Running?
Definitely get involved as soon as you can. Running is more than a sport, as it becomes a lifestyle that can stick with you forever. You develop a bond with the other runners on your team as you push through pain together. Even if you play another sport, still give cross country running a chance because it benefits all other sports.
2) How much time are you spending hitting the virtual books as a Junior at Jesuit?
I have virtual classes from 8am-2pm. Some classes have zoom meetings, while others post daily assignments. I usually have homework in a few classes that takes me about 2 hours, but overall, the workload has been manageable.
3) What is your fastest time for the mile?
My fastest time for the mile is 4:48. I actually ran this in a time-trial with my team during the indoor track season. Hopefully, this pandemic can clear up so I can start racing again.
4) What goals have you set for yourself for your senior year? (Can be anything running, academic, etc.)
Some goals I have set academically is to keep my grades high and not fall into the senior slump. I'd like to graduate sitting in the first row at Jesuit. Athletically, my goal is to start running sub-16 minutes for 3-miles, and win district. I know these can be achieved with my mindset and intense training.
5) What are your plans for this summer?
Although some of our summer vacations have been cancelled, I am still planning to attend a Nike running camp in the Smokey Mountains as well as the National Student Leadership Conference for health and medicine at the University of Berkley. I will be waking up early every morning to train for cross country, and sometimes I will be running twice a day. Finally, with the cancellations over the summer, I will definitely be getting a job because I will have more time to work.
6) I heard you started a small business in the Lakeview this past year. Can you tell me about it?
For two summers, I weeded alleys, mowed lawns, and weeded gardens in Lakeview for a small business I created called the Alley Cats. It was a great experience, as it taught me how to manage time. Also, I was able to meet a lot of people around the area and earn some money while doing it.
7) Do you have any favorite quotes?
I have two favorite quotes. The first is a famous quote from the runner Steve Prefontaine that states, "To give anything less than your best is to sacrifice the gift." This quote motivates me to begin my workouts, as I know that I would be wasting a gift by slacking. The second quote is a little more cheesy, but it was probably the first quote I used while running. I saw this quote on the back of a t-shirt worn by one of my mom's students. It said, "Pain is temporary. Victory is permanent ." I think about this quote during races, and it helps me to push harder when feeling pain.
Thanks again Jack!
Wishing you and your families the best of health!
John Moran, PT, DPT and Christopher Piacun, PT, DPT, MTC