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!