Day 4: 2.5-mile tempo run. In a tempo run, you do the first third of the run at an easy pace, speed up for the middle third, and slow it down again on the last third. Focus on your running stride: Open up from the hips and really toe off. Do your core exercises: the pelvic tilts we did two days ago, and the superman (or superwoman). To do this exercise, let's call it the superperson, lie on your stomach. Lift your right arm and your left leg, pulling away from each other as if you are being pulled in two opposite directions. Hold for 5 to 8 seconds and switch. Start with 10 to 12 and work up to 25.
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