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!