What a difference a few days make!  From talking to many of you I know that you’re not letting the cold weather effect your training too much, but it sure is much nicer (and easier) to train and workout when it isn’t freezing out!  This weekend is supposed to be 50 degrees and sunny, I can’t wait to get outside, off the treadmill, and stretch my legs a little.  It’s so much better to run when the scenery changes, and I’m not staring at the same wall for 20, 30, 40 minutes at a time.

This is going to be our last week of the short, controlled Fartlek Runs (the technical name for the intervals that we have been doing).  Next week were going to work on something a little different so make this a great week!

Week 3

Workouts 1, 2, 3

Brisk five-minute warmup walk or jog, then do two repetitions of the following:

• S2 200 yards (or 90 seconds)
• S1 200 yards (or 90 seconds)
• S2 400 yards (or 3 minutes)
• S1 400 yards (or three minutes)

Stretches

Continue with the hamstring and calf stretching from last week.  This week we’re going to add a stretch for an very important muscles for pelvis and low back function:  the piriformis.  This is a stretch that all runners and walker should be doing on a regular basis.  Just like with the other stretches do these at minimum on the days you workout following the workout and/or at night before bed.  These are great to do everyday though, especially if you sit alot during work.

Piriformis Stretch

Lie on your back with both knees bent, and the foot of one leg flat on the floor. Rest the ankle of the other leg over the knee of the 1^st leg. Grasp the thigh of the 1^st leg, and pull that knee toward your chest. You will feel a stretch along the buttocks, and possibly along the outside of your thigh on crossed side. Hold this stretch for 1-3 minutes. You can place the foot of the 1^st leg against a wall to provide more support.

We hope everyone has a great week!  I’ll be at the Welles Park gazebo starting at 8:30 sharp for anyone who would like to join us this week!