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Welcome to the Official Site of The Y in Central Maryland Turkey Trot Charity 5K! We are excited to have you join us for this Thanksgiving morning tradition.

Adults, children and families from across the region come together to not only run (or walk, jog, stroll), but to raise funds so that children living in poverty in Central Maryland have access to Y programs that will forever shape their lives.

Thank you for being part of something good on Thanksgiving Morning!

Thursday, November 7, 2013

Run - Faster, Longer, Stronger!

With three weeks to go you probably are up to running a full 5K once a week, maybe once a day. All this running can get boring for some, so we have some boredom busing ideas to keep you running.

  • Skip - yes, skip, like skip-to-my-lou. Skipping will engage muscle groups in a different way than your running stride does. This muscle confusion will help improve your stride.
  • Tempo Runs - Tempo runs improve your metabolic fitness by training your body to use oxygen more efficiently. This means you can run longer before feeling the pain of lactic acid build up.
    • Warmup with a 5 minute walk.
    • Jog 5 minutes and mentally prepare for your hard sets
    • Run 90 seconds out and 90 seconds back at a “comfortably uncomfortable” pace
    • Rest 60 seconds, but keep your body moving during the rest period
    • Repeat 4 more times.
    • Cool down with 5 minutes of jogging, then 5 minutes of walking
  • Ladders - Ladders have the same benefits as Tempo Runs, just in a different format. These work best on a track.
    • Warm up with an easy half-mile run
    • Run a 1600 (1 mile). Rest 90 seconds
    • Run a 1200. Rest 90 seconds
    • Run an 800. Rest 90 seconds
    • Run a 600. Rest 90 seconds
    • Run a 400. Rest 90 seconds
    • Run a 200. Rest 90 seconds
    • Cool down with a jog
  • Blocks - If you run in a neighborhood, you can measure your runs block-by-block. City blocks are best for these drills:
    • Warm up with a light jog
    • Continue to jog at a light pace
    • Sprint every third block
    • Run for 25 to 30 minutes
    • Cool down with a walk
  • New Jams - add some new music to your playlist. Do not underestimate the power of good tunes.
  • New Mantra - your "go-to" quote may have lost some of its power over the months, so find a new mantra, or powerful and meaningful phrase to motivate yourself.
Best of luck! Keep running. Stay safe. Hydrate. Stretch. Smile.

Resources: http://www.humankinetics.com/excerpts/excerpts/drills-to-improve-running-form

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