In podcast episode 12:
- We chit chat about running the
Havana Half Marathon in Cuba, and running on Broadway.[00 – 12:08]
- You’ll learn:
- Our Top Five Favorite Holiday Gifts for Runners and a Special Song [12:09 – 27:18]
- Two Perfect Holiday Workouts to Boost Metabolism in 30 Minutes or Less [27:19 – 34:10]
- Success Story [34:11 – 36:38]
- Introducing the Challenge 2017 [36:39 – 41:35]
- How to Tailor Your Race Warm Up by the Distance [41:36 – 48:19]
- How to Stay Warm in the Pre-Race Corral [48:20 – 49:22]
- Five Ways to Modify and Conquer Your Long Runs When Winter Weather Hits [49:23 – 61:00]
Thanks for the listen!
Listen to it on iTunes.
Stream to listen now by clicking here.
Download as an MP3 by right-clicking here and choosing “save as.”
Show Notes
Favorite Gift Links:
Lights for Runners: Petzel Tikka (head), Powercap (hat), Knuckle Lights (hand held), Night Runner 270 (new – shoe mounted)
Gift Certificates: SpaFinder.com, Challenge 2017 Registration
Holiday Workouts
Link to download the Charlie Tree Workout
Fat Blaster Workout:
Warm up by walking for 3 minutes. Start with an easy effort and build to a brisk pace just slower than a jog. This is an important step. Don’t skip it!
Run or run-walk at an easy effort (conversational) for 5 minutes to continue to warm up.
Repeat 8-10 times (16-20 minutes total):
- Run at a hard effort (hard) for 30 seconds (more like a sprint or hard run effort)
- Recover with 90 seconds of very easy jogging or brisk walking.
Walk it out to cool it down for 2 minutes after the final interval.
Total Time: 26-30 minutes
