Hello everyone, awesome job on Tuesday for our first cold weather run. We have increased the intervals each week and pushed everyone, as a group we have risen to the challenge and found success. Great work! With the decrease in temperature it is essential to warm up prior to your run and stretch out afterwards, also proper attire is a must! Be safe out there if your running at night, wear reflectors and lights!
Week Four
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Do some form of light cardio for 20 minutes | CLASS at 5:45pm Snow or shine | Walk, Elliptical, Bike, etc. for 30 minutes | Run & Walk Run 16 min Walk 1 min Run 13 mins |
Run & Walk Run 17 min Walk 1 min Run 12 mins |
DAY OFF!!! | Run & Walk Run 18 min Walk 1 min Run 11 mins |
If you are experiencing pain along the shin after or during running, you should ice your shins and take an anti-inflammatory. I recommend buying some paper Dixie cups, filling them half full of water, and then rubbing them along the shin for about ten minutes. This will reduce the swelling and pain. Happy running everyone!