Everyone needs a plan when you set a goal to run a road race. This is the first week of honest training towards your goal of being ready for the Lodi Mother’s Day Run.
Hydration: Drink water only before a run. (it really doesn’t work to slug a vente, double espresso latte before the 5 mile jog you plan)
Nutrition: Do not eat 1 hour to 45 min. before your runs. After your runs eat protein. (examples: chocolate milk, almond milk, peanut butter, cheese, eggs,etc.)
Running Tip: For first time runners I know your thoughts…
- I run funny.
- I look silly.
- What are people going to say when they see me?
- I am not a runner.
- I am embarrassed.
We all have gone through this! Here is a solution, make yourself invisible! That’s right–and it is rather simple. Put on a pair of sunglasses and a hat and you won’t believe
how invisible you will become! Really it works!
Give it a try, because I won’t settle for all those other excuses that you throw out there.
YOU CAN DO THIS!
If you are planning on running the 5K race Week #1 looks like this:
- Monday -rest
- Tuesday – 1 mile run, jog, jog/walk
- Wednesday – rest
- Thursday – .5 mile
- Friday – rest
- Saturday – 1 mile
- Sunday 15-40 minute walk
Total mileage = 2.5
If you are planning on running the Half Marathon race Week #1 looks like this:
- Monday -Strengthen and stretch
- Tuesday – 3 mile run, jog, jog/walk
- Wednesday – 2 mile run or cross train
- Thursday – 3 mile + strength
- Friday – rest
- Saturday – 30 min cross train
- Sunday – 4 mile run
Total mileage = 12 mile
Week #1 Challenge
Week #1 Challenge: Add McCully Hill to your training route this week. At least once I would like you to run down AND back up McCully hill in one, if not more, of your training runs this week. You will become stronger for it!