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Day 030 - Week 4: Focus on nutrition

WU + Stretch: Run 50 min. at PE 6. Walking lunges, push-ups, side lunges and pull-ups        Training via ActiveMail

Start to think about what eating and drinking program will work best for you in your race. What have you used in the past? Has it worked? Experiment with food intake while training this week. Think of your body using calories just as a car uses gas: a bit at a time. Feel your body in this way. Eat small increments at frequent intervals. A rule of thumb for calories is 200-400 per hour, along with fluid, depending on the person. Spread these calories out over the hours in small increments--every 20 minutes or so. Important: Always drink lots of water with the food and in between.



Today's Workout:

WARM UP and STRETCH

RUN: 50 minutes, very easy, at PE 6

Walking lunges: 3 sets, 15 strides each

Push-ups: 3 sets (Do 3 less than the maximum you can do.)

Side lunges: 1 set, 20 strides

Pull-ups: 1 set, as many as you can do

Walking lunges: Take long steps and lunge down to 90 degrees at the knee joint with each step. Keep you upper body tall and move your arms as you would in a normal running stride (opposite arm/leg extended).

Side lunges: Wide step to the side then squat low to a 90-degree angle at the knee joint. Push up and shuttle to the side to initiate the next step out. There is a slight hop and shuffle to create this action and go into the next lunge. Alternate starting legs on each set.