Week of December 5th

Weather looks somewhat iffy this week, but I think we will have atleast one or two sunny days to get outside and shake our legs out.  Frostbite series starts this Saturday for anyone interested, and it is not too early to sign up for Go St. Louis in the spring.  Now that it is getting colder outside you need to embrace the icy temperatures and put some cold weather running gear on your shopping list.  Hat, gloves, ear muffs, and layering will let you keep running all through the winter - start making your santa list!

Run Workout #1:  Traditional drill warmup. 5 rounds of 400 meter (.25 on the treadmill) run, 40 squats, 30 situps, 20 pushups and 1 minute plank.  Start running immediately after your minute plank is up.  Time yourself and write your time down somewhere.  We will repeat this workout later to see if you get any faster.

Run Workout #2:  Run 1 mile easy. Run 30 seconds and rest 30 seconds for 10 rounds at 10% incline at 90-95% effort.  Rest 5 minutes then run 30 seconds and rest 30 seconds for 10 rounds at 0% incline at 90-95% effort. Cool down with fast paced walk to stretch out legs then stretch and roll with foam roller.

Weekend Run - Who wants to plan??