Stepping it up this week to a more advanced level...level 1.5 lol - right in between the fast group and the faster group.
Basically I ran faster and longer on the short run (Tuesday) day and Thursdays on the public run at SRC I'm running a minimum of 5 miles no matter how long it takes or how hot it is!!! Luckily the Tuesday runs are getting a little cooler as the sun is setting earlier now and we start at 7pm. Thursday runs are designed to be mostly in the shade like 75% of the run which is awesome!!!
Even a tiny stretching before my run is helping my legs from the knee down not feel so tight (ie like 'dead legs') so will continue.
One of the improvements I've definitely noticed in my form while running is that I can now feel my CORE engaging!!! Yay! Not sure if its because I upped my intensity but love feeling those side and stomach muscles working...2 pack here I come!
Core exercises that we do during warm up on Tuesdays and that Coach John encourages us to continue on our non-official training days are:
- Holding plank (yoga) position for at least 30 seconds and we will build up to eventually 1 min over the weeks.
- Side plank on each side with legs stacked and hand behind ear with elbow up.
- Crunches with legs bent in the air and arms crossed over the chest (set of 10 and build up from there)
- Dog pointer exercises (also strengthens hips)
Goals to improve for next week:
- Continue the improvement in intensity but watch out for injury....will continue to listen to my 'broken' body haha...
Question for the week --> What exercises do you do to strengthen your core that are fun and effective?
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Run stats:
| WEEK 5 | Mileage | Duration (hr:min:sec) | Pace (min/mile) | |
| Mon | 12-Aug | rest | n/a | n/a |
| Tues | 13-Aug | 5.48 | 1:17:50 | 14:12 |
| Wed | 14-Aug | rest | n/a | n/a |
| Thurs | 15-Aug | 5.23 | n/a | 10:54 |
| Sat | 17-Aug | 9.56 | 1:50:44 | 11:35 |
| Total weekly mileage | 20.27 miles | |||
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