Archive for August, 2010
Posted on August 30, 2010 by admin
Only 5 more weeks til Greta’s Half Marathon in NYC! I’ll be sending race info shortly. In the meantime, here’s the training schedule for this week. Typically, when you run over 8 miles you should be ingesting some sort of snack/food midway through your run. I like either 3/4 of a Luna bar or PowerBar Gu Gels. Vanilla Bean is the best! Have one or two halfway through your run. Also, be sure that you’re drinking 6-8oz of water every 20 minutes. For long runs, I wear a water belt. I fill 3 bottles with water and 3 with Gatorade. They’re too clumsy to race with (plus water and Gatorade are provided for you) but they’re great when you’re on your own! Good luck and write me with any questions!
Beginner’s 5 weeks to go
Day 1: 4 miles easy
Day 2: Cross Train 30-60 minutes
Day 3: Rest
Day 4: 5 miles easy
Day 5: Cross Train 30-60 minutes
Day 6: 2 miles
Day 7: 9 miles easy
Intermediate’s 5 weeks to go
Day 1: 4 miles
Day 2: Cross Train 30-60 minutes
Day 3: Hills. Jog for 15 minutes. Then run 2 minutes uphill at a race pace; jog slowly down. Repeat 4 times. Then jog 15 minutes as a cool down.
Day 4: 5 miles easy
Day 5: Rest
Day 6: 4 miles
Day 7: 11 miles
xoxo
L
Posted on August 17, 2010 by admin
Week 6! Half Marathon Training
Hooray! Only 7 weeks to go to “go time”! You should be progressing nicely on your hills and the runs should be feeling easier! Make sure you’re drinking lots of water and stretching before and after your runs.
Beginner’s Week 6
Day 1: 4 miles easy
Day 2: Cross Train 30-60 mins
Day 3: Rest
Day 4: 4 miles easy
Day 5: Cross Train 30-60 mins
Day 6: Rest
Day 7: 6 miles easy
Intermediate’s Week 6
Day 1: 5 miles easy
Day 2: Cross Train 30-60 mins
Day 3: 2 speed repeats (jog for 15 minutes, then run 1 miles at a push-it pace (8 on an intensity scale of 1 to 10); jog slowly for 2 mins to recover. Repeat once more then jog 15 mins to cool down.
Day 4: 4 miles easy
Day 5: Rest
Day 6: 3 miles
Day 7: 7 miles
Good luck and write with any questions!
xoxo
L
Posted on August 11, 2010 by admin
Salt is one of the primary electrolytes in the body and you need it for basic neurological and general function. But a recent study has cited that 90% of adults consume too much of it. 90%! Holy! What does too much salt do to your body? Increases your risk for stroke, high blood pressure, ulcers, osteoporosis and swelling. Do you know how much salt you should be eating in a day? About 1500mg. Most adults consume 2.5 times that amount. And I bet you didn’t know those numbers. My point exactly with the city of New York. Officials want to regulate the salt that’s put in your food at restaurants by making them adhere to strict guidelines. In my opinion I think that adults are fully capable of making healthy choices if given the information and taught how to properly do it. For example, caloric content of food is now listed for every food item that is sold in New York. It’s been incredibly successful! My suggestion. Do the same for salt! List it so people can make informed choices on their own. In the meantime, what can you do to cut some of your salt intake? Limit the amount of processed foods that you eat, avoid adding extra salt to any food eaten in a restaurant, rinse canned veggies before eating and read the labels! What to do if you’ve consumed too much salt? Go for a walk or exercise to sweat out some of it or consume potassium rich foods or beverages to balance out your body and reduce swelling. Coconut water is my favorite choice!
Posted on August 9, 2010 by admin
Hi Fit Fan Runners!!!
Week 5 training is here. We’re officially 8 weeks to the race!! Yayy!! Here’s your schedule! I’ll be checking out 10Ks for us for September and I’ll let you know when we can sign up for Greta’s half. Going to be SO fun!!!
Beginner’s 5th week:
Day 1: 4 miles easy
Day 2: Cross train 30-60 minutes
Day 3: Rest
Day 4: 6 miles easy
Day 5: 3 miles easy
Day 6: Cross train 30-60 minutes
Day 7: Rest
Intermediate’s 5th week:
Day 1: 5 miles easy
Day 2: Cross train 30-60 minutes
Day 3: Hills! Jog for 15 minutes then run 2 minutes uphill at a stride pace. Easy jog down to recover. Repeat 4 times. Cool down with 15 minute jog
Day 4: Cross train 30-60 minutes
Day 5: Rest
Day 6: 4 miles easy
Day 7: 7 miles easy
xoxo
L
Posted on August 2, 2010 by admin
Hey everyone! Nice and hot to be training this time of year but I promise you…if you can run in this, the fall will be a breeze! Here’s this week’s training schedule. Good luck!
Beginner’s 4th Week Schedule:
Day 1: 3 miles easy run
Day 2: Cross Training 30-60 mins
Day 3: 4 miles easy run
Day 4: Rest
Day 5: 6 miles easy run
Day 6: 3 miles easy run
Day 7: Rest
Intermediate’s 4th Week Schedule:
Day 1: 4 miles plus 2 x 400m sprints (quarter mile sprints)
Day 2: CT
Day 3: 4 miles easy run
Day 4: Rest
Day 5: 7 miles easy run
Day 6: 3 miles easy run
Day 7: Rest
Xoxo!
Larysa
