Trail Running Study – Seminar 3

Hi Everyone – we are about 3 weeks away from our Trail Challenge at Snowbird!
Here is our weekly seminar – about “Training Intensity” this week:
Be sure to sign up for the half-marathon or 7.5-mile event at:
For this coming week, July 4-10, the suggested workout looks like this:
Tuesday (5th) or Wednesday (6th)= LSD #1
90 minutes or 8 miles (whichever is longer for you) of steady TRAIL running at “5-7” RPE intensity
   -any trail will do! Best if it provides some varied terrain to keep you interested – but be sure to stay below your “Aerobic Threshold” Heart Rate – or within a “5-7” Perceived Exertion intensity on flats and hills alike (meaning = ease up on the hills as needed)
Thursday (7th) or Friday (8th) – Tempo

-This is a 45-60min “fun run” to loosen your legs up from the LSD #1 and get them ready for the next LSD #2 for this week.

 -Try to do this run on a trail – and just have FUN with it! (I take my dogs on my tempo runs)…
-Run by “feel” – not quite the intensity that you might run for the event on July 23, but play around with slow, fast tempo to see how your legs feel.
-Cooldown with 5-10min easy jogging
Saturday (9th) or Sunday (10th) – LSD #2
100 minutes or 9 miles (whichever is longer for you) of steady TRAIL running at “5-7” RPE intensity
   -any trail will do! Best if it provides some varied terrain to keep you interested – but be sure to stay below your “Aerobic Threshold” Heart Rate – or within a “5-7” Perceived Exertion intensity on flats and hills alike (meaning = ease up on the hills as needed)
Remember – the race that we’re all training for is the SnowBird Big Mountain Trail Challenge (half marathon or 7.5-mile, depending on your preference), which you can sign up for at the link below (this is the only cost for the entire study):
That’s all for now – but look for more details, recommendations, and training tips in the coming weeks!
As always, please let me know if there are any questions about anything?
Thanks,
Shawn
====================================
Shawn M Talbott, PhD, CNS, LDN, FACSM, FAIS, FACN
Nutritional Biochemist and Author
801-915-1170 (mobile)

Follow me on YouTube 
Follow me on Amazon 
Follow me on Twitter  
Follow me on LinkedIn 
Follow me on ShareCare 
Follow me on Facebook 
Follow me on  Facebook (Author page)

The Secret of Vigor – How to Overcome Burnout, Restore Biochemical Balance, and Reclaim Your Natural Energy
Killer at Large – Why Obesity is America’s Greatest Threat – an award-winning documentary film exploring the causes and solutions underlying the American obesity epidemic
The Cortisol Connection – Why Stress Makes You Fat and Ruins Your Health (Hunter House)
The Cortisol Connection Diet – The Breakthrough Program to Control Stress and Lose Weight (Hunter House)
Cortisol Control and the Beauty Connection – The All-Natural Inside-Out Approach to Reversing Wrinkles, Preventing Acne, And Improving Skin Tone (Hunter House)
Natural Solutions for Pain-Free Living – Lasting Relief for Flexible Joints, Strong Bones and Ache-Free Muscles (Chronicle Publishers – Currant Books)
The Immune Miracle – The All-Natural Approach for Better Health, Increased Energy and Improved Mood (GLH Nutrition, 2012)
A Guide to Understanding Dietary Supplements – an Outstanding Academic Text of 2004 (Haworth Press)
Leave a comment

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: