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Week 4

October 25, 2010

Hey everyone! Hope you enjoyed your weekends and your Sunday off! You have been working very hard and once again I am extremely impressed with the amount of effort you all have been putting into this training. Thank you for working so hard and coming to class. This next week there will be an expected shift in the weather pattern. We have been having great weather but it is supposed to snow and rain. Make sure you bundle up and keep hydrated. The weather is going to be an obstacle for us but persevere; we are after all Montanan’s!

Monday

Today it is supposed to rain and snow with a high of 39 degrees. Your workout for the day is to get at least 30 minutes of moderate exercise of your choice in. It must be a cardiovascular activity such as running, speed walking, riding your bike, hiking, etc. Your goal is to get your heart rate up and sweat!

Tuesday

Today it is supposed to snow, rain, and be windy, with a high of 42 degrees. Today the group meets! Today we will be running some Fartlek again! For those of you who missed out on the fartlek, we will be maintaining a constant pace walking fast or running then sprinting and finally walking. Your pattern will be jog or walk fast for 3 minutes then sprint for 15 seconds and then walk for 30 seconds. If any of you have a stop watch or timer please bring it. It was very helpful last time for those who did!

Wednesday

Today is supposed to be partly cloudy with a high of 42 degrees. Today I want you to get 30 more minutes of cardiovascular activity.

Thursday

Today is supposed to be partly cloudy with a high of 49 degrees. Today you will be running intervals. I would like you to really focus on the breathing and running technique I have taught you! You will be running for 6 minutes and walking for 1. Repeat this pattern 4 times.

Friday

Today is supposed to be cloudy with a high of 55 degrees. You have worked very hard so I want you to just do 30 minutes of moderate intensity cardiovascular activity.

Saturday

Today is supposed to be mostly cloudy with a high of 54 degrees. Today is the last day of training for the week. I want you to push yourselves. You will be running as far as you will be running for 3 minutes walking for 1 minute for a total of 40 minutes. Push yourself to work hard. If you cannot run for the whole three minutes push yourself to run as far as you can. Buddy up! It may help you to have someone to push you! If you are at home and want to invite the husband or boyfriend along have them be on a bike guiding you along.

Sunday

Today there is supposed to be showers with a high of 49 degrees. This is once again you day off so enjoy the day!

Foot strengthening exercises for runners!

 

Foot strengthening exercises are great to do when training for any sort of running program, especially if you have problems with the arches of you feet. What you need is a regular sized face towel and a smooth surface.

 

 

 

Leave your heel where it is and pull the towel toward your heel by scooping it in with your arch and toes.
Use both sides of your foot and try for a deep dome under the arch area.
You will only get a little bit of the towel to move each time you extend and pull back. You might have to take a break to smooth the towel and band after few reps.

Repeat the move at least 5 times and then do the other side.

Information provided by Krista Kottraba of the Ridge Athletic Club and images by about.com (c)2010, Marguerite Ogle

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