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!!!