Workout Keys/Suggestions/Directions

KEYS AND SUGGESTIONS FOR YOUR WORKOUTS

1.Remember to mail or e-mail your workout logs by Monday even if you are not completing the entire workout schedule as outlined. Send them to: rbuhrley@dsdmail.net
2. Don't increase your mileage too rapidly. Maximum increase should be no more than a 10% each week.
3. Run on the softest surfaces available. This will help prevent shin splints and is easier for your legs to recover for the next workout. Grass is great, as are trails, etc.
4. Change sides of the road when running in an area with little traffic and wide shoulders. That helps equalize the stress on the "downhill" side of your legs.
5. Be as consistent as possible in the time you run. It is tough on the body to run a hard workout in the evening and then come back the next morning with another hard one.
6. If you decide to run two-a-days, just go every other day. In other words, three workouts in two days. Check with me first if you are interested in two-a-days.
7. Warm up and down properly. Jog, stretch, and do some basic running mechanic drills for 15-20 minutes before and 10-15 after each workout. This is especially true if the workout is an intense one.
8. Use a variety of routes and terrain (trails are good). Don't run on the same route every day.
9. You can substitute time for distance. A 5 mile TR becomes a 40 minute TR if that is your normal pace.
10. Cross-train when you suspect an injury or when you feel "hammered". Biking, swimming, "power hiking" are good forms of cross training. KEY: try to keep the heart rate up close to the same level as when you are running.
11. 25-30% of your weekly mileage should come from your long run (Saturday for most runners).
12. Incorporate some strength training into your routine. There are several things you can do to help your strength level without having access to a gym, i.e. running hills, pushups, crunches, pull-ups, lunges, step-ups, etc.
13. Have good training shoes. Quality shoes help prevent injuries. Many running stores give discounts to high school runners. They are a better place to shop than discount sporting goods stores.
14. Find someone of the same running ability to work out with. That helps keep you motivated.
15. Recruit!! Find people new to the sport- encourage them to come to the workouts.

Call anytime if you have questions concerning any phase of your workouts. (775-0122)

Challenge yourself, have fun, and be careful!!!

NOTE: For this first set of workouts, plan on meeting at the VITA Course trail head Monday mornings at 7:00 am and at STEED PARK Thursday mornings at 7:00 am. We will lift after the run when schedules permit.

DIRECTIONS: Directions to the VITA Course for the Monday morning workouts: Take I-15 south to the Kaysville 2nd north exit. Go east on 2nd north for approximately 2 ½ miles. Cross US 89, then make a quick left. Go east about 1/4 mile, then follow the road as it turns east towards the mountains. Follow the road about 1/4 mile. There is a parking lot on the left side of the road.
Steed Park for Thursday morning workouts: located at 300 north, 1000 west.