8 is Great...Part 2!

Hi girls!  I hope everyone was able to get in their big walk/run last week.  I missed a lot of you on Wednesday.  It was very hot and I am assuming that you decided to do your big work out at a different time.  This week we are doing 8 miles again.  We will have some repeats over the next couple of week.  This just gives our bodies time to adjust and heal.  I am really proud of you!  Keep up the good work!  Here is the homework this week:

RUNNERS

Wednesday Run 8 Miles

Thursday Stretch and Strengthen

Friday Run 5 Miles

Saturday Run 3 Miles or Crosstrain

Sunday Rest

Monday Run 5 Miles PLUS Strength Train

Tuesday Rest or EASY Run

WALKERS:

Wednesday Walk 8 Miles

Thursday 50 Minute Walk

Friday 1 Hour Walk

Saturday 50 Minute Walk PLUS Strength

Sunday Rest

Monday 1 Hour Walk

Tuesday Rest

TRAINER TIP OF THE WEEK:

Do not underestimate the power of homework.  We are doing a repeat of last week because it is important for your body to adjust to the stress you are putting on it.  Please DO NOT think that because you are repeating a week that this means that you have the week off!  This is absolutely important that you do the homework and not neglect your workouts.  It will pay off on May 30!  Keep hydrated on your runs (especially as the weather gets warmer) and don't forget to eat!  

If you have not gotten and email confirmation for the race and you signed up...please let me know.  I am going to call tomorrow to confirm.  Please check to see if your check cleared or your credit card was charged before you let me know.  That way I can let the people know that payment was received.  Tomorrow is the deadline for this...after that I will let you check it out on your own.  

Have a great week!!

13.1...Here We Come!!!

8 IS GREAT!!

WOW!! 8 miles!  Can you believe it?  I hope you all had a nice Easter and spring break!  Hopefully you were able to get a few work outs in!  Here is the homework for this week:

RUNNERS

Wednesday Run 8 Miles

Thursday Stretch and Strengthen

Friday Run 5 Miles

Saturday Run 3 Miles or Crosstrain

Sunday Rest

Monday Run 5 Miles PLUS Strength Train

Tuesday Rest or EASY Run

WALKERS:

Wednesday Walk 8 Miles

Thursday 50 Minute Walk

Friday 1 Hour Walk

Saturday 50 Minute Walk PLUS Strength

Sunday Rest

Monday 1 Hour Walk

Tuesday Rest

TRAINER TIP:

We are moving up to these longer distances.  DRINK a lot of water an don't forget that you need to eat a little bit of extra protein to supplement what you will burn while exercising.  

For you runners....notice that you have an extra day of rest on Tuesday.  You can do an EASY run.  This means a slow, short run!  Don't over do it.  

For you walkers...keep up the good work.  

ONE LAST NOTE:  I have been getting some questions about injuries. Now that we are in these longer milages, you will notice your body may not be taking it as easily as the shorter milages. It is SO important to stretch BEFORE and AFTER your workout.  Your feet, ankles and legs take the brunt of a big workout, so be sure to stretch those areas a lot.  If your feet or heels are aching (especially in the morning when you step out of bed), please take it easy and use ice after your work outs.  Listen to your body...if you need to take it slow or go shorter on your runs/walks that is fine.  STRETCH, STRETCH, and more STRETCH!!

Also, if you have not received an email confirmation from SEE JANE RUN please check to see if your check cleared or your credit card was charged.  Then let me know and I will contact them.  If you did receive your confirmation, keep track of it.  You will need to pick up your packet during the week before the race. 

13.1...here we come!!!

Happy Spring Break!

Hi girls.  We won't be having our running group this week.  Please repeat the homework from last week.  This will give you an opportunity to catch up if you are behind.

TRAINER TIP:

Take it easy this week.  Complete the assigned distances but use this week to take it easy on speed.  This will give your body a little rest and a well needed break.  

7th Heaven!!

We are cruisin'  right along.  7 miles this week...we are really getting up there.  Here is the homework this week:

RUNNERS

Wednesday Run 7 Miles

Thursday Stretch and Strengthen

Friday Run 4.5 Miles

Saturday Run 3 Miles or Crosstrain

Sunday Rest

Monday Run 4.5 Miles PLUS Strength Train

Tuesday 50 Minute Cross

WALKERS:

Wednesday Walk 7 Miles

Thursday 45 Minute Walk

Friday 1 Hour Walk

Saturday 45 Minute Walk PLUS Strength

Sunday Rest

Monday 1 Hour Walk

Tuesday Rest

Please make yourselves aware of the route we are going to do this week.  We are doing what I call the "Isabel Trail".  Here are the directions:

From my house go to the end of the street (like we were going to Sycamore Grove) follow it around to the right.  Turn right on Lexington.  Turn Left on Trinity Hills.  Turn right on Woodhollow.  Turn left on Alden Lane.  Follow this to the dead end.  Just before you reach Isabel Avenue turn right onto the trail.  Follow this trail to the stop sign at Stanley Blvd.  Turn around and come back.  Once on Alden Lane, follow it to Holmes where you will turn right. Keep there until you reach Wetmore (which is where we come back from Sycamore Grove) and follow the sidewalk around to my house.  

We will do the same workout this week and next week.  We will not meet as a group next week as it is spring break.  Be sure to do the workout so we can stay on track.  

TRAINER TIP:

From here on out, I want you to stick to the homework as I assign it.  I don't want you to try to push it any harder than you are used to.  We are reaching the distances that can cause injury due to overuse!  That is the last thing we want to deal with!  

DONT forget to keep hydrated.  

DO eat something small before your "big" workouts. Even if you aren't in the mood to eat, you need  to fuel your body.  A small handful of nuts, half of a bagel, a string cheese, etc. are good ideas.  

DONT forget to stretch especially now that we are getting into these higher mileage workouts.  

I am really proud of all of you!  Keep up the good work!!

13.1...Here We Come!