Summer Base Training - Group 3 - Week 2
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Week 2 - June 21st thru 27th
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Monday 21st
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Easy/Light Run 30 minutes
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Tuesday 22nd
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No Run - Cross Training Day
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Do ONE of the following after your Warm Up:
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Warm Up 15 minutes on the Stationary Bike THEN
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Lift Weights/Pilates (Mat or Reformer)/Yoga
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Wednesday 23rd
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Light Fartlek Workout
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Warm Up 15 minutes/Stretch/4 x 25 sec strides
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4 x 3 min with 2 min easy recovery
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Run Pick-Ups @ Half Marathon Effort (70% of Max)
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Cool Down 10 minutes
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Thursday 24th
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Easy Recovery Run 30 minutes
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Friday 25th
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No Run - Cross Training Day
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Do ONE of the following after your Warm Up:
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Warm Up 15 minutes on the Stationary Bike THEN
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Lift Weights/Pilates (Mat or Reformer)/Yoga
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Saturday 26th
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Easy Longer Run 55 minutes
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Sunday 27th
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Complete Day Off
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Easy/Light/Recovery Run - Conversational Pace/Time on Legs/Relaxed Effort
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Light Fartlek - Run @ 70% effort of max, so steady/controlled and NOT all out.
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NO Group Meeting
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Coach's Notes:
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"Lighten Up" - this months Warm Up from Runner's World.
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(a) 4 Ways to Stress Less and Have more Fun:
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1) Run Amok - your quality days need not always consist of highly structured
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interval workouts. You can build speed and stamina with Fartlek runs--free
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form workouts that let you pick up the pace whenever you feel like it--
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without agonizing splits.
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2) Go Naked - leave your watch, GPS, iPod, and any other tech gadgets at home
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on one easy run per week. You'll be surprised at how liberating it feels.
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3) Race for Fun - if races have become a source of angst, try one that's meant
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to make you smile, like a mud run, an urban adventure race, or an event where
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people dress in costume.
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4) Stock Up - when you cook, make a little extra or double the recipe so you
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have meals prepared that will only require reheating. Freeze anything you don't
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think you'll eat within a few days.
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(b) THE PULSE - Does Running help you Unwind:
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Always - 77%
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Easy Runs Do - 16%
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Not If I'm Really Riled Up - 4%
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No, I Feel Pressured To Hit My Planned Mileage - 3%
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(c) Food for Thought - to slim down, eat less meat.
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If you want to lose weight, consider eating more fruits, veggies, grains, and
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legumes than meat. A flexitarian diet means taking in less saturated fat and
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cholesterol and it can help you save on groceries.
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(d) Running the Numbers - 3.11 is the average difference, in ounces, between
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the weight of a racing flat and a training shoe. Wearing lighter shoes reduces
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the energy cost of running; you can run about one second faster per mile for
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every ounce you shave off your shoes--a boost that's greatest over long hauls.
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Performance trainers might be worth a shot if you've come close to a PR.
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(e) Beat the Heat - wearing light-colored clothes is an easy way to stay cooler
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because pale shades reflect heat while darker ones trap it. Opt for garments
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that come in loose cuts to let air circulate and offer built-in ultraviolet protection.
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