Spinach Leaves - Photo by cizauskas via Flickr
If you are planning on running the 5K race, Week #8 looks like this:
- Monday – walk
- Tuesday – 2.25 mile run
- Wednesday – walk
- Thursday -1.5 mile run
- Friday – rest
- Saturday – 2 .25mile run
- Sunday 45-60 minute walk
Total mileage = 6 miles
If you are planning on running the Half Marathon race, Week #8 looks like this:
- Monday – cross train
- Tuesday – 4.5 mile run
- Wednesday – 3 mile run or cross train
- Thursday – 4.5 mile run and weights
- Friday – rest
- Saturday – 50 min cross
- Sunday –8 mile run
Total mileage = 20 mile
Week #8 Nutrition Tips:
Pile on the greens this week. And give spinach a try….use it in everything from a salad to an omelet & as a garnish on your sandwich.
Week #8 Training Tips :
Change up your running surface….Here are a few ideas.
Don’t always run on the same place in the road especially if you run a lot of country roads. The country roads have a “Dome” to them with the highest point in the middle of the road.. if you always run on the edge you may actually be running with one leg slightly higher than the other. So mix it up every now and then. But always keep safety in mind.
A nice soft shoulder may also do your feet some good from time to time. Try the track for a real change of surface and go trail running if you really want a challenge.
Week #8 Challenge:
Run part of the Ice Age Trail for one of your runs this week.
Team Training Group Run:
Thursday April 7 at 6 PM. Meet at the outside by the Pool Lobby. Dress appropriately for an outside run in the dark (safety gear like reflectors, blinking lights and yak tracks might be in order). If you have some training adventures or misadventures, please share with us either in a comment here or as a post with pictures on the Lodi Mother’s Day Run Facebook page.
dianakarls
Joe Bainbridge
koryeryan
Wendy Soucie
