Maximum Mileage

Happy New Year!!! I am back from my extended trip home for the holidays, and it was so rejuvinating. That was my first vacation in a year....and I think I need another trip already. HA! I hope you all had a great holiday as well.....Now, let's get to work on the new year.

It has been a long time since I have run any races, and I decided that in this next year I will start it up again. I will be doing shorter races like 5 and 10Ks, but my goal is to run a marathon next January at Walt Disney World. I give myself a year to train because 1) I am nowhere near being in marathon shape and 2) I am a very busy mom. Need I say more? Since I now have that goal, I am going to share with you all a wonderful training tool to help gain maximum mileage.....INTERVALS!

If you want to up your running or even walking pace, try interval training -- a method that alternates brief, intense exercise with recovery periods. Intervals will help you go farther. Do two workouts a week, with at least one day of recovery between. Warm up and cool down with 10 minutes of jogging and stretching.

3 On, 3 Off
Powerful lungs mean longer endurance. To increase your body's ability to utilize energy, run hard for 3 minutes (an 8 on a 1-10 intensity scale), then recover by walking or jogging for 3 minutes (intensity level 3). Start with four reps, build to eight.

Calisthenics
Alternating strengthening exercises and running conditions helps the body to keep moving even when it's tired. Alternate 3 minutes of calisthenics (intensity level 8) with 3 minutes of moderate jogging. Do one set each; pushups, walking lunges, jumping jacks, ab crunches, and jump squats (jumps from a squat position) for a 30-minute workout.

Stair Repeats
Running up and down the relentless pitch of stairs builds both lung and leg power. Find a long flight of stairs (office builing, stadium). Ascend hard by stepping fast or taking two steps at a time (intensity level 8). Descend in a slow, controlled manner. Start with 20 minutes; build to 50.

Again, a great way to maximize your lung strength and endurance.

"Put your nose to the grindstone and dig deep to push through the pain."