Week #6 Train With Lisa And Lucy
Last week we either ran 3.5 miles or did the Swedish Summer Run 5K. This week we are up to 4 miles. We are getting closer every week. Everyone is doing well!
This weeks work outs:
Run or run/walk 25 minutes twice on your own
Long run is 4 miles
We will meet at Lucy in Bellevue Square. Fitness trainer Kelli Wood, will teach a strength training class at 9 am. Running begins at 10 am. Remember that participants in the program receive a discount from Lucy, throughout the training. They have great clothes!
I look forward to seeing everyone on Saturday. Please remember to bring water. See you Saturday!
Filed under: Group Training, Lucy Sportswear, Lucy Training Group
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Week #5 Train With Lisa And Lucy
Everyone had a great run this week. We made it 3 miles! We are almost half way to 10K. Congratulations everyone. 
This week we will not meet at Lucy. We are actually going to do The Swedish Summer Run, in Seattle on July 27th. They proceeds from the race benefit Marsha Rivkin Center For Ovarian Cancer Research. We will do the 5K.
Runners can sign up on-line or day of race. The race begins at 8:20 am. Plan on being there by about 7:30 to find parking etc. I will wear a bright orange Lucy hat and a skort. Meet me in front of the portable bathrooms. I will be in a bright orange Lucy hat and skort.
Work outs this week:
Run or run/walk 25 minutes twice on your own
Long run is 3.5 miles or the Swedish Summer Run 5K
If you want to join our group it’s easy. Just send me an e-mail, sign up on Sweat365.com and I will add you to the participants. Ready the Irongirl.sweat365.com blog every week to get your work out schedule and training tips.
Don’t forget your sunscreen. See you Sunday!
Filed under: Group Training, Irongirl 5K & 10K, Lucy Training Group, Run
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Week #4 Training With Lisa And Lucy
We did strength training with bands at Lucy with Fitness Trainer, Kelli Wood. Then we ran 2.5 miles and everyone did very well. Next week bring your waterbottles. It’s easy to get dehydrated in the hot sun.
Work outs this week:
Run or run/walk 22 minutes twice.
Long run this weekend is 3 miles.
Don’t forget to stretch after running when your muscles are warmed up. Stay hydrated and keep listening to your body. Meet at Lucy at 10 am on Saturday. We are almost half way to 10 K!
Filed under: Group Run, Group Training, Irongirl 5K & 10K, Lucy Training Group, Runners
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5 Great Stretches For Runners
Recommendations for stretching may seem to change from year to year. Experts debate the benefits of stretching. Stretching prevents injuries, decreases muscle soreness, increases body awareness, and improves posture and muscle symmetry. Stretching can prevent muscle soreness after exercise, but there is little evidence that stretching before exercise has any benefit. Runners can benefit from stretching after exercise. Running tends to strengthen and tighten the muscles of the lower back, calves and hamstrings. Stretching helps elongate the muscles and keep them supple. When muscles tighten they pull on the connective points and can cause imbalances, which may lead to injury. Incorporating stretching into your routine can prevent this. The American College of Sports Medicine recommends 10 minutes of stretching activities 3-4 days per week. When stretching it is important to never bounce. Static stretching, holding each stretch for 10-30 seconds, for 3-4 repetitions per stretch is the safest way to increase flexibility.
5 Great Stretches For Runners:
Hamstring stretch: Place foot on solid object, keeps hips even, gently lean forward anteriorly tilting the pelvis to stretch the back of the thigh.
Quadraceps/Hip Flexor: Place foot on a solid object of the appropriate height; slightly push the hips forward into a posterior pelvic tilt to stretch the front of the thigh and hip.
Piriformis: Stand holding onto a solid object for support, cross one leg over the other, put body weight into backside as if sitting in a chair, gently apply pressure with your hand to open up the knee and stretch the hip/glute.
Gastrocnemius: Place hands on a wall or solid object, feet pointing forward, legs straight, bend the front knee and push the back heel towards the ground, stretching the back of the calf.
Soleus: Kneel down on one knee, place body weight onto leg of foot that is on the ground, stretching the calf and achillies tendon.
Resources: American College Of Sports Medicine, Updated Physical Activity Guidelines 2007 Len Kravitz Ph.D and Vivian H. Heyward Ph.D , Flexibility Training, articles
Filed under: Group Training, Irongirl 5K & 10K, Lucy Training Group, Stretching, Stretching For Runners
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Week #3 Training With Lisa And Lucy
We had a great group today, even though it was a holiday weekend. We ran and ran/walked 2 miles around Bellevue and The Downtown Bellevue Park. We finished up with some core training and stretching. Congratulations everyone!
Work Outs This Week:
Run or run/walk for 20 minutes - twice
Long run this weekend is 2.5 miles.
Personal Trainer Kelli Wood will team up with us for some core training prior to our run. Meet at 9 am at Lucy in Bellevue Square for training with Kelli. Then run with me at 10 am.
I look forward to seeing you there! Check the blogroll on the sidebar to support your fellow runners.
Filed under: Group Training, Irongirl 5K & 10K, Lucy Training Group, Run
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Week #2 Training With Lisa And Lucy
Hello team!
I am so excited to coach a team for Lucy Sportswear. Our training began last week. We started out with a 1.5 mile run/walk. The program is very gentle in it’s progression and is appropriate for most people. The goal is to complete the distance.
This week:
2 sessions on your own during the week that are 20 minutes each.
The 3rd session is a long run on the weekend - 2 miles.
You can run/walk or run the whole thing.
We have 10 more weeks until the IronGirl 5K and 10K. If you’d like to train virtually send me an e-mail or respond to this blog. Every week you will be able to follow our work outs on this blog.
Cheers
Lisa
Filed under: Lucy Sportswear, Lucy Training Group, Run
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1st Lucy Run
I’m delighted to be coaching a new group of runners for Lucy Sportswear. We had our first day of training on Saturday. We ran/walked 1.5 miles around the Bellevue Park. The runners are from all walks of life, moms, teachers, sales people, a police officer, women in business, even some of my daughter’s volleyball team members.
The ages range from 14 to 60. We are all women trying to improve our fitness. It’s great to start early, but it’s never too late to start getting in shape. We are training for the Irongirl 5K/10K which is September 7th, in Seattle. Our program is 12 weeks long. It’s free! Runners who participate receive discounts on clothing from Lucy. If you are interested, send me an e-mail. Our next run will be 2 miles on July 5th. We meet at Lucy in Bellevue Square at 10 am. Lisa@Sweat365.com
Filed under: Group Run, Group Training, Lucy Sportswear, Lucy Training Group, Run
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