If you are planning on running the 5K race, Week 10 looks like this:
- Monday – walk
- Tuesday – 2.75 mile run
- Wednesday – walk
- Thursday -2 mile run
- Friday – rest
- Saturday – 2 .75 mile run
- Sunday 55-60 minute walk
Total mileage = 7.5 miles
If you are planning on running the Half Marathon race, Week 10 looks like this:
- Monday – cross train
- Tuesday – 5 mile run
- Wednesday – 3 mile run or cross train
- Thursday – 5 mile run and weights
- Friday – rest or easy run
- Saturday – 60 min cross train
- Sunday –9 mile Race
Total mileage = 22 mile
Week #10 Nutrition Tips:
Eggs are the perfect food. Even Runner’s world says so in an article about the best foods for runners:
“One egg fulfills about 10 percent of your daily protein needs. Egg protein is the most complete food protein short of human breast milk, which means the protein in eggs contains all the crucial amino acids your hard-working muscles need to promote recovery. Eat just one of these nutritional powerhouses and you’ll also get about 30 percent of the Daily Value (DV) for vitamin K, which is vital for healthy bones. And eggs contain choline, a brain nutrient that aids memory, and leutin, a pigment needed for healthy eyes. Choose omega-3 enhanced eggs and you can also increase your intake of healthy fats. Don’t worry too much about the cholesterol: Studies have shown that egg eaters have a lower risk for heart disease than those who avoid eggs.
Add to your diet: Whether boiled, scrambled, poached, or fried (in a nonstick skillet to cut down on the need for additional fats), eggs are great anytime. Use them as the base for skillet meals such as frittatas. Or include them in sandwiches, burritos, or wraps as you would meat fillers. You can also add them to casseroles and soups by cracking one or two in during the last minute of cooking.”
Our recommendation this week is to try an omelet. If you are trying to cut back calories, use all egg whites or 1 egg and 2 egg whites. Make sure you have colors added. That means include a green, red and orange vegetable. If you are in Lodi, stop by the Lodi Y Outreach office and inquiry about the fresh eggs that one member brings in each week so that we have farm fresh eggs. The yolk is a nice bright yellow! You can see the picture of the young man who is raising the chickens and collects them each week.
Week #9 Training Tips :
We talked about motivation last week. This week lets consider running mantras. Many people use repeated words said to themselves over and over while running to overcome negative thinking. Runners World shared several thoughts on mantras
“Indeed, the Sanskrit word “mantra” literally means “instrument for thinking.” As such, these short words or phrases have long been used to focus the mind in meditation, says David K. Ambuel, Ph.D., professor of philosophy at the University of Mary Washington in Virginia.”
A mantra could be a sentence or a short phrase repeated over and over. I like the Runner Dude’s blog that had a contest going about best Mantras. My favorite was
Do this today and you can eat your weight in chocolate tonight!—Trish
Week 10 Challenge:
Its spring so what better time to take your first run around the Lodi Marsh. The birds are out, the Sandhill Cranes are calling, the world is turning green. Start at any point you want but the Lodi Marsh is bordered by Riddle Road, Lee Road, Cty Hwy Y and Hwy 60 back into Lodi.
Team Training Group Run: Don’t forget the training run on Thursday. Meet up at the Pool Lobby unless you hear differently.
If running at night or dusk, don’t forget to wear your reflective clothing. Never trust that drivers can see you. Please share your training adventures or misadventures in a comment here or as a post with pictures on the Lodi Mother’s Day Run Facebook pages