Get Your Shoes on.....Workouts for July 28 & 30

Sadly this weekend's workouts are a little bit boring. We will be focusing on getting our long stuff done on the weekends, when at least most of us have more time.

Remember it's hot...make sure you are hydrated before you start. Try not to run in the heat of the day. Carry a small water bottle if you do.

The stretching is important to prevent injury. Don't injure yourself it's only going to make it harder for you to achieve your goals.

Saturday July 28, 2006

10 minutes of warm up stretching

Beginner - Run/Walk - 30 Minutes
Intermediate - Run - 45 Minutes
Advanced - Run - 60 Minutes

1st quarter easy pace
2nd & 3rd quarter 60-75% of your ability
4th quarter easy pace

Walk for at least 5 minutes be proud of yourself for exercising.

10 minutes cool down stretches.

Beginners I know it says run/walk but really try and run as long as you can, when you think you can't go any further set a marker for yourself that's about 20 feet in front of you (the next mailbox, phone poll, the big tree on the corner) walk when you get there or see if it's passed and you can keep going. On the flip side don't exhaust yourself if you haven't been running lately don't feel guilty about walking you'll be running the whole thing in no time.


Sunday July 30, 2006

10 minutes of warm up stretching

Beginner - Run/Walk - 20 Minutes
Intermediate - Run - 30 Minutes
Advanced - Run - 40 Minutes

Walk for at least 5 minutes.

10 minutes cool down stretches.

This should be an easy run. You should be able to have a conversation with someone. We want to get the lactic acid and soreness out from yesterday. Stretch your muscles and think about how fabulous you are.

If anyone wants to run together on Sunday, I'm going to get up and go in the morning say around 8:30 or so before it's sweltering out. Post in the comments if you want or email and we can pick a place.