It got hot fast, didn't it?  First, please make sure that you stay hydrated throughout the day. Second, you can and should get it about 100 calories of carbs as a light snack an hour before a workout.

 

Today's workout is simple. Two mile warmup with half mile of Indian file with 2-3 repeats of the Mormon Temple hill.  Turn around.

 

I need a model for the stretches and exercises; in the meantime I'll list the areas to stretch and provide a link

1) calf stretch

2) hamsting:

3) Hip flexors

4) Quadriceps

 

Here's how to perform a stretch. Get into the proper position and hold it for 15 to 30 seconds. Don't bounce or force the motion. Go as far as you can, without feeling pain. If you feel some mild tension, that's okay, but you should not be in pain. Pre-workout....very very light. Post workout, a little deeper stretch.

 

See you tonight.

 

Happy Running

It feels like forever, but we're back to a regular schedule!  Last week was supposed to be a teaser run - to the Temple Hill - but everyone wanted to do at least one repeat anyway.

This week, we're meeting at the Chevy Chase location, stretching and warming up for a few minutes and start the 2 mile jog to the Temple by 6:45.  The twist from last week is to add Indian file runs (no pun intended) to introduce a pace variation.  One or two repeats and turn around.

 

To reiterate - stopwatch (not a cell phone), water bottle carrier with a fluid replenishment.  Ideally, hydrate during the day and get a carb based snack 1 hr before the workout.

 

Happy Running