HEAT

congrats jules.  hopefully can get out before the snow flies.  how about just starting up a meet to run on sundays group.

you name the place and time, and i will help get the word out.

rich

Hi there all, sorry about the past two weeks.  My bad.  I have been a bit preoccupied with being in the tri and then out of town. 

Check out this as a potential goal for those that want to try it.  I think that you should all be more than ready to do the half marathon as a "training race" where you do the walk run combination.  You have all done more than enough training, and it would give you a good baseline for the Toronto race Jules/Jodi if you want.

it is in Bracebridge even.  Here is the link.  You can google muskoka fitness to get the gym's address. 

You can't beat one of the perks being free family pass at Santa's village!

July 17: Coaching Advice…this weeks run is trying to keep you in a more sustained rhythm and you should still be able to talk through the run to whoever you are running with.  Remember that you have a whole 60 min run to do, so pace yourself so that you can finish it.  If you have to stop and walk during the long interval, do so so you can catch your breath and then start again.  Remember to hydrate along the run.  When you feel thirsty, take a couple of swigs and then keep on truckin'

Sunday Morning Run  71 min.  Hokey Dinah!  Now comes the long intervals!!!

Warm-up: Walk slow & easy 5 minutes

Run 40 minutes. Walk 1 minute.  Run 20 minutes.

Cool-down: Walk slow & easy 5 minutes

Self Guided Run 1 … 54 min.

Warm-up: Walk slow & easy 5 minutes

Run 10 minutes. Walk 1 minute. Do this 4 times.

Cool-down: Walk slow & easy 5 minutes

Self Guided Run 2 … 57 min.

Warm-up: Walk slow & easy 5 minutes

Run 20 minutes. Walk 1 minute.

Run 15 minutes. Walk 1 minute.

Run 10 minutes.

Cool-down: Walk slow & easy 5 minutes

Hi there, Troy will meet you at River Mill at 9am!  Get out there!!!!!

Rich

Great Jules!  Awesome goal to work towards.  That is a great run to do for your first half marathon

Lowell Greib is coming to talk to you this week about running and nutrition.  Anyways, here are the details for this week:

Week 7

Coaching advice: Congratulations! You are over halfway through the program, and you have
learned so much about what your body can handle. If you are still feeling sluggish don’t worry, it’ll
soon subside.  This week, since you are over halfway, it would be a great idea to boost your confidence and test
yourself over a 5K. Mark out a reasonably accurate course, and repeat your indicated pattern of
walking and running over that 5K distance. You can do it! It’s so important to stay relaxed and
keep the pace consistent as always. Focus on that arm action and the legs will follow. Keep the
shoulders relaxed by pinching your thumb together with your middle finger. It takes the stress out
of your upper body and places it on a small pressure point.

Session 1 … 52 min. or 5K distance

Warm-up: Walk slow & easy 5 minutes.

Run 6 minutes. Walk 1 minute. Do this 6 times

or repeat pattern over the 5K distance.

Cool-down: Walk slow & easy 5 minutes.

Session 2 … 40 min.

Warm-up: Walk slow & easy 5 minutes.

Run 4 minutes. Walk 1 minute. Do this 6 times.

Cool-down: Walk slow & easy 5 minutes.

Session 3  … 50 min.

Warm-up: Walk slow & easy 5 minutes.

Run 4 minutes. Walk 1 minute. Do this 8 times.

Cool-down: Walk slow & easy 5 minutes.

Hi there Jules,

I would love to join you for a run, but I can't due to a short work week and no spare time to do it in during lighted hours. 

The Running Free store offers a 10% discount to HEAT members.  There are two stores; one in Barrie behind the Walmart/Michaels shopping mall on Mapleview Drive (or some Maple… street).  I went in there and said I was a member of HEAT, the guy typed in the name and said, hmmm we don't have that in our computer, but was supposed to rectify that for other people that come along.  He gave me the 10% discount anyways.

Hope that helps.

Rich

Post edited 7:37 am – June 4, 2010 by Rich Trenholm

Here we are at week 6!

Sunday Group Run … the "Bring Someone" challenge where we will run for 52 min.  Helen Dempster will be coming to run with you and talk to you about dressing for running in different weather conditions!  As per usual, River Mill Park pergola at 9am!

Warm-up: Walk slow & easy 5 minutes

Run 5 minutes. Walk 1 minute. Do this 7 times.

Cool-down: Walk slow & easy 5 minutes

Self Guided Run #1 … try to go out with one of the other members in the group! 38 min.

Warm-up: Walk slow & easy 5 minutes

Run 3 minutes. Walk 1 minute. Do this 7 times.

Cool-down: Walk slow & easy 5 minutes

Self Guided Run #2 for 50 min.

Warm-up: Walk slow & easy 5 minutes

Run 3 minutes. Walk 1 minute. Do this 10 times.

Cool-down: Walk slow & easy 5 minutes

Coaching Advice:  To this point you have been finding your own natural rhythm as you work
through your easy talking pace runs. Time now to think more about your technique. Focus on
keeping your body upright and relaxed, maintaining a comfortable, natural stride length. Some of
you will have a heel-toe action, and some of you will find you land slightly more towards the midfoot.
It depends on your stride length and personal pace. Feeling relaxed and comfortable is
what is important. As always, remember your arm action controls the pace.
Nice little steps accompanied by a short arm swing, and still very little knee lift. By now you may
have realized it would be useful to have a sports watch, so that you can easily set the countdown
timer such that it beeps every minute.

Also, at this stage you may find that you feel a heaviness in your legs as the timed
running intervals have been slowly increasing. This is normal! If you talk about it within your
group you’ll find you are not alone. Although you may feel a little tired, persevere through this and
you’ll feel better soon. Your body is constantly adjusting to its new workloads and a training
effect is taking place. Remember to stay relaxed and maintain your personal talking pace by
focusing on your arm action.