Hello Runners! 

I hope everyone enjoyed the run today through the Birchwood Trails. 

We have now made it to our first rest period in the program. As we work are 
way to the half marathon distance it is beneficial for us to take one week 
out of every four weeks to rest and recover but reducing the intensity and 
length of the runs during the rest week. This is called periodization. 

This weeks training will be a rest week where there are only two training 
runs during the week and are only 20 - 30 minutes in length. For details on 
the training plan please check it out at 
http://www.fadden.ca/index.php/trainingplan. 

Many people have been asking about the types of activities to do during the 
X-training days on the training plan. Here are some ideas to keep you active 
and add variety to your training: 

Swimming - I have heard the Centennial Pool has a great water aerobics class 

Cycling - The Northern Lights Triathlon Club meets for regular road rides, 
not to mention the community has a great trail system to bike in 

Yoga or Pilates class or any fitness class for that matter 

Dance Class - I saw some Salsa Dancers and Belly Dancers perform recently, 
very interesting 

Tennis, or Cricket or Ultimate 

There are so many ways to keep active and add variety however one of the 
simpliest x-training exercises is going for a walk which does use you 
muscles differently than running and is an activity you can do with the 
whole family. 

Enjoy your rest week. 

See you on the trails! 

Becky