HEAT

Week 4 – EASY RECOVERY WEEK

Guest Speaker: Lowell Grieb…topic TBS
Sunday Group Run for 40min (May 23rd)
Warm-up: Walk slow & easy 5 minutes
Run 3 minutes. Walk 2 minutes. Do this 6 times.
Cool-down: Walk slow & easy 5 minutes

Self Directed Run for 30 min.
Warm-up: Walk slow & easy 5 minutes
Run 2 minutes. Walk 2 minutes. Do this 5 times.
Cool-down: Walk slow & easy 5 minutes

Self Directed Run for 40 min.
Warm-up: Walk slow & easy 5 minutes
Run 2 minutes. Walk 3 minutes. Do this 6 times.
Cool-down: Walk slow & easy 5 minutes

You’ve already come a long way since Session 1, and your body needs a rest as we slowly build on your fitness level. Remember how unsure of yourself you were when you first tackled these running intervals? You should be starting to understand your own comfort zone now and have more confidence with the rhythm of your runs. Enjoy the easy week, and keep your pace relaxed and comfortable.

Post edited 9:42 am – May 5, 2010 by Rich Trenholm

Welcome to week 2 (Week starting May 9th)!

Group Run on Sunday Morning (38min):
Warm-up: Walk slow & easy 5 minutes
Run 2 minutes. Walk 2 minutes. Do this 7 times.
Cool-down: Walk slow & easy 5 minutes
Self Directed Run 1 (31min):
Warm-up: Walk slow & easy 5 minutes
Run 1 minute. Walk 2 minutes. Do this 7 times.
Cool-down: Walk slow & easy 5 minutes
Self Directed Run 2 (34min):
Warm-up: Walk slow & easy 5 minutes
Run 2 minute. Walk 2 minutes. Do this 6 times.
Cool-down: Walk slow & easy 5 minutes

Coaching Advice: Because the pace is relaxed and comfortable it should be easy to all run together. No doubt there will be some who have a personal pace that is faster than another, however by doing the intervals of running and walking you can regroup after each timed run, in this case every 2 minutes. It’s best to encourage  and good group dynamics early, so that you’re all used to helping each other, chatting and working together. This cannot be accomplished if participants spread out. If you’re on your own, I cannot stress enough the importance of staying comfortable. Run only the allotted amounts that are listed even if, at the end of the run, you feel like "that is it?".  The tendency is always to do too much too soon.  Fight the tendency!

Post edited 10:18 am – April 27, 2010 by Rob Horton

Hi there,

We are going to meet at 5 Lorne Street North on Sunday May 2nd at 9am.

Map: http://bit.ly/c4w3rq

I hope to be there this week…I understand that some of you went out this past week thinking it started then, but alas we start this week…  Please, if you know of anyone who would like this kind of thing…bring them out!!!!  In the words of Olivia Newton John…Lets get physical….

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I will be showing you all the website and how to use it, and then look at the program to see where you want to start from.  Then you guys will head off for the start of the program!

Tentatively, here is the first weeks runs (try to spread these out … like Mon/Wed/Fri):

Group Run 1: Warm-up: Walk slow & easy 5 minutes.  Run 1 minute. Walk 2 minutes. Do this 8 times. Cool-down: Walk slow & easy 5 minutes

Individual Run 2: Warm-up: Walk slow & easy 5 minutes. Run 1 minute. Walk 2 minutes. Do this 6 times.  Cool-down: Walk slow & easy 5 minutes … try to find someone from the group to run with you!

Individual Run 3: Warm-up: Walk slow & easy 5 minutes.  Run 1 minute. Walk 2 minutes. Do this 7 times.  Cool-down: Walk slow & easy 5 minutes … ditto

Coaching advice: 

You’re on your way! Remember not to worry about how fast you run. "Pace is personal". You should be at a comfortable talking pace during all your warm-ups, cool-downs, and for the entire session including the timed runs. Your run should really feel more like a shuffle. Imagine yourself doing the "cha-cha" – quick little steps alongside a short little arm swing with almost no knee left. The idea is that ultimately the run portions mesh with the walk portions so that your body and mind hardly know the difference.