Training Day: Week 7

Have I really been training for 7 weeks?? Wow, how time flies when you’re having fun {or at least that is what I tell myself this is}. Last week, I ran a whopping 14 miles, and I have to say I was impressed–although I needed to run more considering I devoured sausage balls, chili, pizza dip, and butterfinger cake on Super Bowl Sunday…on to this week’s schedule:

Monday: Rest

Tuesday: 2 miles @10:00 pace

Wednesday: 4 miles @ 11:30 pace

Thursday: Rest

Friday: Rest

Saturday: 4 miles @ 10:45 pace

Sunday: 3 miles @ 10:20 pace

This week, I am featuring tips for runners and how each of us need to stretch–something that is a necessity, but so frustrating, me included, to consider as part of my workout… these easy stretches take a max of 10 minutes and should be done before AND after you run:

1. HAMSTRING STEP STRETCH: Put one foot on a step. Keep your toes pointed forward and knee slightly bent. Looking straight ahead, lean forward from the hips and pelvis while maintaining an arch in your lower back. Once you feel a stretch in the back of your thigh, hold the position for 15 to 30 seconds. Repeat on the other side. If you feel a stretch in your calf, then you’re stretching the nerve. Reposition yourself so the sensation in your calf disappears.

2. CALF STRETCH:

a) Gastrocnemius (outer calf): Sit with both legs straight. Loop a rope around the ball of one foot and grasp each end of the rope. Flex your foot back toward your ankle, toes toward your knee.

b)Soleus (inner calf): Sit with one leg straight and the other bent. Grasp the bottom of the foot on the bent leg. Keeping your heel on the ground, pull your foot toward your body as far as you can.

c) Achilles Tendon (attaches heel to calf): Sit with one leg straight and one bent. Bring your heel close to your buttocks. Keeping your heel on the ground, pull your foot toward your body.

3. WALL STRETCH: Stand with your hands against a wall with your left foot approximately two to three feet from the wall. Keep your left leg straight, your right leg bent, your feet pointed straight ahead, and heels on the ground. Hold for 10 to 30 seconds, switch legs, repeat two or three times, and switch sides. Exercise physiologist Janet Hamilton suggests doing the stretch several times a day; stretching only postrun may not be enough to loosen really tight calves.

And just because we all need cute workout wear…

Everyday Tank via Road Runner Sports {$23}

Velocity 3″ Short via Road Runner Sports {$25}

All-Sport Full Zip Jacket via RRS {$35}