Well, we had another great weekend of running! We had a good size group yesterday for the 5 mile run in Woodstock and today Audrey, Chelsey and Cannon and I had a great run at the dam in Thompson. Great job to all!
This week will run the same as last week as long as there are no weather concerns.
Tuesday will be at the track in Woodstock from 3:30-4:30 for a track workout with Abby.
Friday will be at the track in Woodstock from 3:30-4:30 for a track workout with Liam.
Saturday’s practice will be in Putnam to run the O’Putnam course this week. I want to get everyone VERY familiar with the course for this year’s race. We will be doing it every other week until race day. Start time will be 9:30 and we will meet in front of the Courthouse Restaurant. The O’Putnam is on March 10th, that’s only about 6 weeks away!!
Sunday will be at the Ravenelle Rd entrance to the Thompson Dam at 9:30.
The days are getting longer!!!! Spring is around the corner!!!
This week’s challenge:
Most of you did great with last week’s challenge and earned some beads towards getting your team jacket, great job!!
As I said last week, core strength is vital to runners. It is what helps you to maintain good form when running and helps you to be more efficient.
If you continue to do these exercises ( or in some of your cases, begin to do them….) you will see a difference in your running by the time spring comes!
Here’s what I want you to do….
Continue doing 2 sets of 20-25 sit ups, 10 push ups, 5 burpees. But now, I would like you to add another minute of plank into your routine. Plank is probably one of the best exercises for runners. Hold it for a minute, rest and then try and hold it for another minute.
Also… If you have access to a treadmill, one day this week I would like you to do this workout. By doing this workout you will earn 2 extra beads.
Start off running a 1/2 mile at an 8-8:30 pace as a warm up. Then for the next half mile I want you to run at 7-7:30 pace. Then for 2 minutes I want you to recover by bringing the pace down to a comfortable recovery pace. Then I want you to pick the pace up again to a 7:00-7:15 min/mile pace for another 1/2 mile. Recover for 2 minutes at your comfortable recovery pace. Then pick it up again and run the last 1/2 mile all out, whatever you have left. Try to have it at least at 7:00 but if you can go faster, bring it lower. IF you need to adjust the workout to make it a bit easier then you can do that. For those of you who are just starting out getting fit, just make sure that you are pushing at an effort that is hard. What we are trying to do is make this like a real race situation. During a race there are times when you will pace yourself, push yourself to your max and take a couple minutes to recover before you start pushing again. That is what we are practicing here.
We will be ready for the O’Putnam, I promise you!!
I hope to see you all next weekend! Work hard this week, it will pay off!!