OOPS!

Ignore the part in the last post that talks about repeating the homework next week.  Spring break isn't until the next week!  Just follow the homework this week and I will post new homework the next week!

13.1...here we come!!

Six of One, Half Dozen of Another

6 miles this week.  It seems like just yesterday that we were talking about 1 mile and now we are up to 6 miles...yay!!  Here is the homework for this week:

RUNNERS

Wednesday Run 6 Miles

Thursday 1 Hour Strength and Stretch

Friday 3.5 Mile run

Saturday 1 Hour Cross Train

Sunday Rest

Monday Run 3.5 Miles

Tuesday 45 Minute Cross Train

WALKERS

Wednesday Walk 6 Miles

Thursday 45 Minute Cross Train

Friday 1 Hour Walk

Saturday 45 Minute Walk

Sunday Rest

Monday 1 hour Walk

Tuesday Rest

The homework will be the same for this week and next week as we will be having spring break next week, so we won't meet as a group.  I want you to do the 6 miles both weeks and follow the same homework schedule.  

On Wednesday, we are going to do one of my favorite trails.  It is a 6 mile, beautiful trail. It is very well paved, so strollers will be fine.  There is also a nice gravel path for those of us that prefer that.  Meet at my house at 9am sharp.  We are starting to get into these longer runs, so it is important that we start on time.  See you then!

TRAINER TIP OF THE WEEK:

Both groups have "cross training" in their homework this week.  You do not need a gym membership to cross train.  You can go on a bike ride, swim laps or jump rope.  Anything to get your heart rate elevated.  Here are some specific ideas on how to cross train with out a gym.

Alternating Lunges-do 10 on each side 3 times (sets).  Remember to keep your knee in line with your foot and ankle.  Be sure to bend the BACK knee so your front knee does not extend in front of the foot.

Mountain Climbers-get down in push up position, with your body completely in line (don't stick your booty in the air).  Alternate bringing your knee to your chest 10 times on each side. Do 3 sets of these.  

Planks-get down in push up position.  Hold that position for 30 seconds.  You can also come down onto your elbows and knees if you want.  Do this 3 times.  If you can, increase the time as you get more comfortable.

Wall Squats-stand against a wall.  Squat down like you are going to sit in a chair.  Hold that position for 30 seconds.  Be sure that your legs are at a 90 degree angle.  Do this 3 times. Increase the time when comfortable.  

Jumping Jacks-this is great for the heart.  Do 2 minutes of jumping jacks.  Do 3 sets of these. Be sure rest between each set.

Weight Training-if you have weights do some weight training.  If you have questions about this, please email me and I will give you more details.  Remember that muscle works 24/7 in burning calories.  Weight training is a very important part of daily exercise and weight management.

HAVE A GREAT WEEK!

13.1...here we come!

High Five!!!

We are on week 5.  I am really proud of each of you and your accomplishments! Keep up the good work!  The registration forms have been sent in for our See Jane Run event on May 30. We have 23 runners/walkers participating from our group!  I am really excited!  Be looking for information from See Jane Run in your email.  Here is the homework for this week...

Walkers:

Wednesday Walk 5 Miles

Thursday 45 Minute Walk

Friday 1 Hour Walk

Saturday 30 Minute Walk

Sunday Rest

Monday 45 Minute Walk

Tuesday Rest

Runners:

Wednesday Run 5 Miles

Thursday 1 Hour Stretch and Strengthen

Friday Run 3.5 Miles

Saturday Run 2 miles or 1 Hour Cross

Sunday Rest

Monday Run 3.5 Miles

Tuesday 45 Minute Cross

Trainer Tip of the Week:

Top 10 Mistakes in Training

10. Underestimate Stretching

9. Lack of Support

8. Lack of Belief

7. Motivation

6. Wrong Goal

5. Wrong Training Program

4. Starting Too Fast

3. Lack of Knowledge

2. Hydration

1. Injury

I think we are doing a good job avoiding most of these mistakes.  I want to touch on a few:

#8 Lack of Belief...this can be a difficult one.  Just look at your progress over the past 4 weeks.  You have each improved so much.  Believe in yourself...you really can do it!

#4  Starting too Fast...don't overdo it!  Try to stay within the homework given.  On your "long run" day, resist the temptation to "go the extra mile".  There are reasons that you are gradually increasing your distance.  

#2  Hydration...water, water, water!!  Don't forget to drink during your run AND after! 

Keep up the good work!!

13.1...Here We Come!!

Going Strong...

We are up and going stong with our half marathon group! I am really proud of you girls! This week we are on our 4 mile big run and it is also time to commit for the race. Please have your registration form and payment to me by tomorrow night. Here is the homework for this week...

WALKERS:

Wednesday Walk 4 Miles

Thursday Walk 45 Minutes Brisk

Friday Walk 30 Minutes

Saturday Walk 45 Minutes Brisk

Sunday Rest

Monday Walk 45 Minutes

Tuesday Rest

RUNNERS:

Wednesday Run 4 Miles

Thursday 1 Hour Stretch and Strengthen

Friday Run 3 Miles

Saturday Run 2 Miles or 1 Hour Cross Training

Sunday Rest

Monday Run 3 Miles

Tuesday 45 Minute Cross Training

TRAINER TIP OF THE WEEK:

Don't pigeon hole yourselves.  Just because you consider yourself a "walker" doesn't mean that you can't try to run at times.  On the flip side, just because you are a "runner" doesn't mean you can't walk when you get tired.  The most important thing you can do is challenge yourself!

Don't forget that you need to have your registration to me by Monday night.  If I am not home, please leave it under the pot by my front door.  I need to mail it in by Tuesday, so please have the registration to me by Monday night.  So far I have gotten registration forms from:

Rebecca

Julie

Janet 

Erin

Samantha

Amy 

Lynette

I am hoping to get a lot more sign ups...let me know if you have any questions.

13.1...Here We Come!!

TIME TO COMMIT!!

Now is the time to sign up for our half marathon. The "See Jane Run" half marathon is on May 30. We need to get our registration forms in this week. You need to go to www.seejanerun.com Click on events and half marathon and 5K. Click on "download registration for Bay Area". Print that out and fill it out. Attach a check for $76.50 or write credit card information and give it to me by next Monday. DO NOT register online or you will not receive the discount. BE SURE that you are going to do the race because the fees are not refundable or transferrable. Let me know if you have any questions.

13.1...here we come!!

We're Back in the Running...

Hi girls.  I hope you all have had a nice week and were able to do the homework.  We are on week 3 of our training.  Now is the time that things start ramping up.  We will do 3 miles this week. Once you have done that distance it is a good gauge of things to come.  PLEASE continue to do the homework. Although it may not be that exciting, it is very important for your training.  It helps you build endurance which will make your experience on May 30 a very satisfying one.  Here is the homework for this week.  

RUNNERS:

Wednesday Run 3 miles

Thursday 45 Minute Stretch and Strengthen

Friday 60 Minute Cross Train

Saturday 45 Minute Brisk Walk

Sunday Rest

Monday Run 1 Mile

Tuesday 45 Minute Cross

WALKERS:

Wednesday Walk 3 Miles

Thursday Walk 45 Minutes

Friday Walk 30 Minutes

Saturday Walk 45 Minutes

Sunday Rest

Monday Walk 30 Minute

Tuesday Rest

TRAINER TIP OF THE WEEK:

If you are running, be sure to do an "interval" about every 10 minutes.  This means that you should run faster so you can raise your heart rate.  You can do this for about 1 minute, but never more than 2 minutes.  Try to do it on a 10 minute turnaround.  This would mean that you run at your normal pace for 9 minutes and run faster for 1 minute.  Then resume your normal pace for 8 minutes and run faster for 2 minutes.  Again, resume your normal pace for 9 minutes and fun faster for 1 minutes and so on and so on.  If you are feeling dizzy or sick to your stomach after the interval, give it a rest for 10 minutes solid, then try to resume the interval again.  If you raise your heart rate too high for too long these may be your symptoms.  Give it a try this week.  If you can keep it up, even if you do 1 or 2 intervals per run, you will see a big improvement in your speed, endurance and overall health.

For the walkers, try to pick up your pace.  Make sure you get your heart rate up.  You will know that your heart rate is elevated when you have a hard time carrying on a conversation.  This takes concerted effort to keep the heart rate up when you are walking.  Don't get lulled into making your pace a "stroll" instead of a brisk walk.  On the long walk on Wednesday, be sure to make this your most effective and quickest walk.  Pump your arms and pick up your feet.  You will notice a big improvement in your pace, endurance and overall health.

I need to know who is planning on doing the race by Wednesday.  You can check out the link at  

 

http://www.halfmarathons.net/usa_half_marathons_california_see_jane_run_half_marathon.html

This event will sell out so I need a firm commitment by Wednesday night.  I will plan to sign up on Thursday.  I will contact the race to find out about a 10% discount.  I will post more information when I get in touch with the race committee.  

13.1...Here We Come!

Rain, rain GO AWAY!!

Okay...I know we need the rain, but I am sick of it!!  Because of the tremendous amount of rain we are supposed to get tonight and tomorrow, we will have to cancel our training tomorrow.  If you have access to a gym or treadmill, you can do your walk or run there.  If not, you can postpone tomorrow's big run or walk until Saturday.  It is supposed to be better weather then.  If you are one that likes to exercise in the rain...have at it!  If you want to do Sycamore Grove, feel free to park at my house and use my railing for stretching.  See you next Wednesday!

Get Set...

Hi everyone!!  You all did a great job last week.  In fact, many of you were over achievers and did 2 miles instead of 1.  We had quite a few people come to the training and that makes it fun and easier to exercise.  Even if you are walking or running alone there is an energy that is present when a large group of people are working toward the same goal.  I hope the homework went well for everyone.  Please do your best to keep up with the workouts.  If you miss a day, don't worry about it.  Just try to pick it up the next day.  Here is the homework for this week:

WALKERS:

 

Wednesday  Walk 2 Miles

Thursday      Walk 35 Minutes Easy

Friday           Walk 25 Minutes Brisk

Saturday       Walk 35 Minutes Easy

Sunday         Rest

Monday         Walk 35 Minutes Brisk

Tuesday         Rest

RUNNERS:

Wednesday      Run  2 Miles

Thursday          35 Minutes Stretch and Strengthen

Friday              50 Minutes Cross Training

Saturday          35 Minute Brisk Walk

Sunday             Rest

Monday            1 Mile Run

Tuesday            35 Minutes Cross Training

If you would like to do more training than this, that is fine.  Just don't forget to rest on rest days and don't overdo it!  For those of you that have completed a half marathon already, you can up your runs to 3 miles if you want.  

TRAINER TIPS OF THE WEEK:

When you are running your feet should be quiet.  It is best if you "roll" your foot as you run. This is one way that you can tell if you are being efficient when you run. It also gives you less of a chance of getting an injury from running.  Give this a try...it can be a process to learn and you may have to make a concerted effort in the beginning.

When you are walking you can pump your arms and push your speed.  This isn't an easy stroll. You want to increase you cardio health.   This will help with endurance and speed.  Push yourself a little.  

You should walk or run at a comfortable pace.  Enough that you may not be able to carry on a long conversation but not so much that you can't catch your breath.  If any of you have a heart rate monitor that you can wear while exercising, that is a great way to know if you are exercising at the correct level.  Let me know if you have questions about this.

Speaking of carrying on conversations...it is great if you want to run or walk together, but it should not be expected.  Often times people run or walk at different paces.  Just because you know each other doesn't mean you have to stay together.  Of course, if you want to stick together that is perfectly fine, but no one should feel obligated.  

Stretching is a very important part of working out.  In fact, some experts think stretching is more important than the actual workout.  We will stretch after our workouts on Wednesdays. I will show everyone the exercises that I do on the railing on my front porch.  You are more than welcome to use my railing after your run or walk.  Stretching before your workout is okay but you need to be very careful not to stretch too much as it is easy to pull a muscle when the body isn't warmed up.  

Be sure the check out this link. It is the site for the half we are doing in May. We will need to sign up soon, so please make yourselves familiar with it so we can talk about it on Wednesday!

(You may have to copy and paste)

http://www.halfmarathons.net/usa_half_marathons_california_see_jane_run_half_marathon.html

We will be signing up next week.  Be sure to check out the date, time and price.  Be sure this all works for you and if so, you can sign up.  We will do it as a group for those of us that KNOW it will work.  I will give more details next week. 

13.1...Here We Come!!!