Week 5/Week 6

Two great pieces of news, Ladies!

1. After these two weeks, we're half way there!


2. These two weeks are incrementally harder than the last, however, after these two weeks, the training will not get any harder. The mileage on Saturdays will continue to increase by one mile a week, but the total mileage will only increase accordingly...in other words, if you can do these 2 weeks, then you're golden for the rest of the training!

Week 5: total 19-20 miles

• Mon: 2 miles; 3x[2:00, 2:30] AI; 3x [1:30] AI; 1 mile


• Tue: Cross-Training/Strengthening


• Wed: 4 miles; alt. med and fast-paced miles


• Thu: Rest


• Fri: 2 miles; 4 x 1:00 PI; 2 miles


• Sat: 6 miles


• Sun: Rest

Week 6: total 22-23 miles

• Mon: 2 miles; 3x[2:00, 2:30] AI; 3x [1:30] AI; 1 mile


• Tue: Cross-Training/Strengthening


• Wed: 2 miles; 4x[1:30] AI; 5 x 1:00 PI; 1 mile


• Thu: Rest


• Fri: 5 miles


• Sat: 7 miles


• Sun: Rest

The importance of Cross Training

Check out this website for helpful videos on different forms of cross training and strengthening exercises. I'll put this link in my favorites so I can pull it up easily when I have an extra 10 minutes to try some of the exercises. Also, consider reading "Mixed Blessing" fom this link to learn more about why cross training is so important.

Is it just me, or did the PIs get a little easier this third time around? Guess I should bump it up for next week ;)

Week 3/Week 4

Week 3:
15 - 16 Miles

• Mon: 1 mile; 2x[1:00, 1:30, 2:00] AI*, 1 mile


• Tue: Cross-Training/Strengthening**


• Wed: 1 mile; 4 x 1:00 PI; 1 mile


• Thu: Rest


• Fri: 4 mile


• Sat: 5 mile


• Sun: Rest

Week 4:

17 - 18 Miles

• Mon: 2 miles; 3x [2:00, 2:30] AI*; 1 mile


• Tue: Cross-training/Strengthening**


• Wed: Perry's Hill - 10 jog, walk down; 1 mile


• Thu: Rest


• Fri: 4 miles


• Sat: 5 miles


• Sun: Rest

*AI (Aerobic Intervals): You push the pace, but just a little. If you are used to running a 10:00 min/mile pace, then bump it to 9:00 or 8:30 depending on what you're comfortable with. After the allotted time, slow to a slow jog until you've recaught your breath and are ready for the next interval. Continue this way until you have completed the assignment. "2x[1:00, 1:30, 2:00]" means to: increase your pace for 1:00 min, slow jog, increase for 1:30 min, slow jog, increase for 2:00 min, slow jog - do this pattern 2x.

**Cross-training/Strengthening should be about 30-45 minutes of light, enjoyable activity to work on some of the same and different muscle groups you've been using while running. I assigned it to Tuesday, but you can do it any 1 of the 3 rest days - whatever fits your schedule best! Here are a few ideas: brisk walking, yoga, pilates, lifting weights, core muscle exercises, any sport, biking, swimming, etc. Be creative! Even underwater basket weaving could count! :)

Dynamic Stretching

Static vs. Dynamic? Which is better for pre-run stretching? So glad you asked.....*ding ding ding* DYNAMIC! A few quick tips for your stretching:

• The cool down stretching is far more important than the warm up stretching



• Do not static stretch (stretching in a still position) before you begin jogging, only after. Otherwise, you are trying to stretch "cold" muscles and asking for injury!



• Use static stretches during your cool down after running; now your muscles are warmed and ready to be stretched statically!

Jog lightly for the first 5 minutes of your run, pause briefly for some dynamic stretches, and then finish out your run. This is great for your body and will help to prevent cramps, injury, and muscle ache later!

Check out video 1 and video 2 for some great dynamic stretches!

How are you feeling?

I'm curious to know how you all are doing/how you are feeling after one week of training? Is it too much? Is it a lot but still good? Is it too easy? Would you like to see more varied training? Would you like to see more running?

One thing I'd like to add after this 2nd week is a strengthening/core exercise/cross-training day in place of one of the rest days. I'll tell you more about this when I post the next two weeks of training.

For those of you who are able and would like to run "Perry's Hill" together with me on Wednesday, I'd like to run it after Upwards at around 8:45 pm. Please let me know whether you are interested or not so I can know who to expect. For Asheritah and Joy, find a good hill that's relatively long and steep :). Information:

The hill is on E. Elliston Dr, Bloomington. You'll want to drive to the park and park at the tennis courts (far right in the picture). We'll be alternating walking and jogging from the red dot to the green dot 5 times each. Don't kill yourself on the jogs; the point is just to NOT be walking!

May I present...Asheritah Ciuciu!

Friends, we have a new runner joining our training schedule! My dear friend from Cedarville and fellow former English major, Asheritah, is now a part of our blog and running alongside us in Akron, OH! Like us, she's familiar with running 5K distances and is excited for the challenge of a mini marathon! She will most likely not be running the Indy race with us because of distance, but will run a half-marathon in Akron toward the end of September.

In talking with her about this, she's got some really cool ideas about running goals and running music, but I'll let her tell you about that! :)

YAY!!!! I'm excited for us, dear ladies!! Keep running!

Training Day One . . . CHECK!!!

:-)

Mileage Map

Wow! Here's a great tool for us to use since we don't have a pedometer or GPS tracker to know how many miles it actually is we are running (unless you've used your car to figure it out). Visit www.usatf.org/routes/map to make and track any course you want to using google maps! Use the toolbar to the left, start the route and keep clicking to make it longer and longer. You'll see the tally of mileage increasing on the left as you make it longer. I'll put the link in the "websites column" also. Enjoy!

Running Schedule: First 2 weeks

Here is the running schedule, or at least the first two weeks of it. We'll schedule more after we get a little feedback regarding how we like the first two weeks of it. If this type of schedule is ok, then we'll make the rest up at the close of the first 2 weeks.

Week 1:
Total: 10 miles

• Mon: 1 mile; 4 x 1:00 PI*
  


• Tue: Rest
  


• Wed: easy 1/2 mile; push yourself 1 mile; easy 1/2 mile
  


• Thu: Rest



• Fri: 2-3 miles (depending on how you're feeling from the beginning of the week)



• Sat: 3 miles
  


• Sun: Rest
  

Week 2:
Total: 11 miles

• Mon: 1 mile; 4 x 1:00 PI*; 1/2 mile



• Tue: Rest



• Wed: Perry's Hill: Alternate 5 walk/5 jog**



• Thu: Rest



• Fri: 3 mile



• Sat: 4 mile



• Sun: Rest
  

*PI is a pace interval. It means to jog fast (just before you need to run on your toes or a little slower) for 1 min. and then walk to recover. Repeat this as many times as is scheduled.

** Perry Griffith is Josh's friend/trainer for his soccer summer in Oregon and Josh's 1/2 marathon. There is a terrific hill in a neighborhood behind his house that Josh used to sprint up and walk down. It's located kind of near to South high school. I thought this would be a fun one for us to do together. More info to follow.

Our first half-marathon

I'm very excited about the possibilities that lie ahead for this group and for myself individually. To run a half marathon seems like a daunting task, and yet I know that it can be done and I'm excited to try!

Feel free to use this blog in anyway that will help. I forsee this blog being a source of accountability and shared experiences with one another. I believe we are all at a similar place physically, out of shape and inexperienced, but ready to tackle the challenge! I'd love to hear from you and to share with you my thoughts as we get going.

Finally, as I've been researching running, it seems necessary to have a list of goals, reasons for running. I can see how without these, we might be more tempted to "grow weary" and to give up. So, I'd like to encourage you to think of some goals for running this half-marathon. Take some time to ponder over why you are running this. These things are what will help you to keep going when week 5, 6, and 7+ roll around!