Week Nine of the Summer Fun Run Series takes us to Sodalis Nature Park in Plainfield, Indiana.  Sodalis Nature Park is a 2.60 mile loop starting and finishing in the parking lot.  Participants begin crossing the bridge onto the unpaved trail in front of the dam.  Participants will enjoy mostly shaded trails with surfaces ranging from dirt, crushed limestone, and grass.  As you navigate the route, be on the lookout for wildlife and see what you can identify.  Various birds, deer, beaver and other animals can be spotted throughout the park daily.  After participants complete the unpaved portion of the route, they will continue on the short paved loop on the other side of the pond.  We recommend bringing a snack or picnic to enjoy in the shelter by the pond after you complete your loop!  Click here to view this weeks route. 

 

Workout of the Week: “Sodalis Scurry Warmup”


 
Warm Up: 10–20-minute run/jog followed by Kinetic/Active Stretching Drills (20 Yards of Skipping, butt kicks, karaoke, high knees, strides)
 
“Sodalis Scurry Warmup”
·      This workout can be run on any and all of the gorgeous Sodalis Nature Park trail system. The workout will get you all around the park and give you a great preview for the Plainfield Parks November 12th Sodalis Scurry 5k. We will be doing a basic ladder workout which like all speed training helps with the following: increase metabolism, strengthen muscles, improve running speed, get you better oxygen efficiency when running, and of course improve your fitness! 
 
30 seconds Hard / 30 seconds jog/walk (recover)

  • 1 min hard / 1 min jog/walk (recover)
  • 2 min hard / 2 min jog/walk (recover)
  • 3 min hard / 3 min jog/walk (recover)
  • 3 min hard / 3 min jog/walk (recover)
  • 2 min hard / 2 min jog/walk (recover) 
  • 1 min hard / 1 min jog/walk (recover) 
  • 30 seconds Hard / 30 seconds jog/walk (recover)
    *1 circuit is 13 mins of total hard effort…If desired repeat up to 2 more times based on fitness level
     
    Cool Down & Static Stretching:
    ·      10-20 minute jog/walk that should be followed by good stretching!

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