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Week 6

November 8, 2010

Bring on the snow this week!!! Looks like we are done with the beautiful weather, but don’t worry we will run in snow, wind, rain, or shine! Due to the weather change it may get harder to get your workout in if you do not have access to a gym. Hang in there and do the best you can, also make sure you warm up an extra five minutes than normal to prevent injuries!
I hope everyone is doing well and you have been keeping up with your weekly workouts. It is crucial that you continue to train and focus these last few weeks. I want you to be as prepared as possible for your big day! From this week forward we are going to work on endurance. For those of you, who may not be ready yet to run the distances I have set out, don’t ever feel behind. Everyone will run the race at a different pace. It may take some of you 35 minutes and some of you 45-50 minutes but I want you to be proud of how far you have come and push for your own special time. Thank you for working hard you are all so great!
One last thing, it will be dark when we run for the next couple weeks so if you have flash lights or safety lights of any kind that will be easy to bring along please do!

Monday
Today will be Rainy and snowy with a high of 39. Make sure you bundle up! Warm ups will now be at least 10-12 minutes. I really want you all warm so that you don’t get an injury. Today I want you to do a light jog for 3 minutes then run at a faster pace for 2 minutes (walk faster for 1 minute if needed) repeat the sequence 4 times. I want every one to try not to walk until the last couple intervals. Cool down and stretch!

Tuesday
Today will be snowy with a high of 34. We will be outside together so come prepared. Today is ENDURANCE day. I want everyone to push themselves and work on distance. We will be running a different route today. We will be working on completing the route with minimal stopping. The route will be 1.5 miles! For those of you who cannot make it, I want you to push yourselves to run and walk id necessary as far of a 1.5 mile distance as you can and then walk and jog yourself back!

Wednesday
Today will be partly cloudy with a high of 37. Today is your own cardio day. You will do a cardiovascular activity for 35 minutes. Pick your activity and have fun! Whatever activities you choose make sure to get those heart rates up!

Thursday
Today will be partly cloudy with a high of 39. I would like you to repeat Mondays workout only try to keep a steady pace for the full 5 minutes! Work on your breathing and posture please!

Friday
Today will be partly cloudy with a high of 39! Today is another cardio cross training day. I would like you to do 35 minutes of a cardiovascular activity!

Saturday
Today will be mostly sunny with a high of 39. I would like you to warm up; run for 6 minutes then walk for 30 seconds, run for 5 minutes walk 30 seconds, run for 4 minutes walk 30 seconds, then run for 3 minutes walk 30 sec, run for 2 minutes walk 30 seconds, and finally run 1 minutes walk for 5 minutes. As you continue down the pyramid, I would like you to try to run a little faster each time. Today is strength day too! Today I would like you to do 3 sets of 20 pushups from your knees, 3 sets of wall sets holding each it for 1 minute, 3 sets of 35 abdominal crunches!

Sunday
Today will be snowy with a high of 38. Today is your day off. You earned it so get a message, take a hot bath, or got to the hot springs!

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5 Comments leave one →
  1. Amy Baker permalink
    November 8, 2010 2:34 pm

    Quick question: if we are still nursing injuries such as shin splints, should we do the run/walk activities in the pool to reduce the pressure? I don’t want to give up the training, but don’t also want to further injure myself and totally take myself out of the event. Thanks!

  2. Tammy permalink
    November 8, 2010 9:45 pm

    In looking through the week’s assignments, I need a slight clarification on Thursday’s – it says to keep a steady pace for the full 5 minutes – so basically, does that mean run a stead pace for 20 continuous minutes? no walk intervals, correct? Thanks!

  3. Diana permalink
    November 10, 2010 4:08 pm

    Hello runners!! Where were some of you girls last night?? We missed you. It was a great evening. Once we got going we didn’t even feel the cold! It was kind of energizing!!!

    • Roxene permalink
      November 10, 2010 6:20 pm

      Haha! It was pretty awesome! Brisk….Thanks, Krista & group…it was nice to get back at it for me after babying my ankle for almost two weeks~always seems easier when there are people to join in the “fun”!

  4. Krista permalink
    November 14, 2010 11:46 pm

    Yes Tammy that was correct! Sorry for the delayed response!For Amy, yes water activites are ok but resistance is resistnace. You may be able to d alot more in the pool but still be careful you can over do it!

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