Running workouts: Week 2

Well, better late than never!  I don't even know where this week went and the next few weeks following prove to be just as insane.  Anyway, I'll get to posting the workouts and I'll post again later with some highlights from this weekend in running...I've got  lots of people to give shouts out to that did some awesome things yesterday.  And I've got some thoughts of my own surrounding a race I am in today...

Anyway, I digress...to the workouts:

Running 101.  We talked about form and concentrating on keeping proper alignment while running our "segments".  Things to remember are to keep your head straight (don't look down), shoulders down and relaxed (away from your ears), arms at 90 degree angle (and not swinging across your body) and don't clench your fists.  Pretend like you are holding a potato chip.  Which is an ironic thing to think about when you are trying to burn the calories in said potato chip while running.  Keep your torso and pelvis straight and no heel striking.  Got all that?  ;o)

For anyone interested (in class or not) we will be doing the Autism Acceptance 5K on May 22nd at 10 am at Hawk Island Park.  Here is info: http://www.autism-mi.org/calendar_events/index.html?req=calendar/event&eventUniqID=19780-0--&year=2010&month=5

Mon: This class!

Tues: Cross-train 30-60 min (walking, yoga, biking, swimming, strength training)
Wed:
· Brisk 5 minute warmup walk (Zone 1 build to Zone 2).
· Jog 90 seconds, Walk 90 seconds
· Jog 3 minutes, Walk 3 minutes
· Jog 90 seconds, Walk 90 seconds
· Jog 3 minutes, Walk 3 minutes
· 5 minute cooldown
Thurs: Cross-train 30-60 min
Friday:
· Brisk 5 minute warmup walk (Zone 1 build to Zone 2).
· Jog 90 seconds, Walk 90 seconds
· Jog 3 minutes, Walk 3 minutes
· Jog 90 seconds, Walk 90 seconds
· Jog 3 minutes, Walk 3 minutes
· 5 minute cooldown
Sat: rest
Sun: walk 30-60 min

Running Speedwork:  We did hillwork...and hillwork...and hillwork.  Pick out a gradual climb (ours was about .25) and a shorter climb (ours about .15).  Do 3x up the gradual hill. Maintain a steady pace up 2/3 and sprint up the last 1/3.  Recovery jog down.  Then pick up the pace x3 up the short hill, recover jog down.  1 mile warm up and cool down.  This was 5.4 miles.