Week 2.
Hello Team Sakina!
I hope that everyone had a wonderful, relaxing, fun Labor Day weekend (which hopefully included at least one venture outside- what amazing weather in the mornings!).
First of all, thanks for coming to our first week of practice. I was so excited to have everyone and feel so great about the group we have- very diverse, very hard working and very lively. I could just feel the positive energy moving around the track. I hope that you all enjoyed the 1 mile time trial, or at least learned something about running and about yourselves. In addition, I hope you enjoyed getting to know the coaches and other runners. And to think, this is just the beginning!
So, onto Week 2! Key information is listed here and more comprehensive details are below for those who are interested.
Key information for this week:
- Meet at Fleet Feet at 6:15. (park across the street next to Armadillo Grill)
- Workout:
Intermediate Endurance- 3 mile run
Intermediate Aerobic- 1 mile easy tempo and 3 hills
Advanced- 1 mile tempo and 6 hills
- Speaker at 7:30: Joan Nesbit- World Record holder and Olympian at Fleet Feet.
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More information about Team Sakina Week 2
This week we will be meeting at Fleet Feet Carrboro on Thursday at 6:15. Please park in the lot across the street to the left of Armadillo Grill. We will congregate in front of Fleet Feet on the steps. At 6:15 we will head off to warmup and stretch in a grassy area nearby. Starting this week, we will split off into our groups for our workouts and cooldown and then meet back up for the seminar.
For the workouts this week, as I mentioned above, we will begin doing different workouts as part of the specific plan to meet the goals of the different groups. Take a moment to look over the season goals and workouts of each group as well as reflect on your experience at practice last week. If you would like to switch groups you are welcome to do so. However, after this week I would encourage you to pick a group and stay with it to most effectively utilize the weekly workouts in order to achieve your goal.
In addition, note that there are suggestions for workouts during the rest of the week. Following this schedule will help you be ready for our workouts on Thursday and the race in November. Next week, we will be starting optional yoga on Tuesday nights at Carolina Fitness in Carrboro at 7:30. I will be attending this yoga session and invite you to join. It costs $10 to participate in the class.
The intermediate endurance group will be running between 2 and 3 miles. The group will start the run on the bike trail near the Armadillo grill and continue down the bike path and onto Cameron St towards campus. After 1.5 miles, the group will turn around and head back. We are doing an “out and back” run this week to ensure that no one gets lost and to allow participants to turn around at any point.
The intermediate aerobic group will be doing a 1 mile tempo run followed by 3 short hills. A tempo run is a run that is faster than your typical running pace but slower than a 1 mile pace. We will talk more about the important of a tempo run and given some general pointers at practice. The tempo will be on the bike path. Then we will do a recovery walk over to the hill. The hill we will be doing is on Sweet Bay Dr., near the start of the bike path. We will be doing 2 or 3 short hills (about 150 yards long). Depending on your individual level, you may be walking or jogging this hill. We will do some strides to finish the workout for this week. Strides are another important aspect to improving your strength and speed and we will teach the fundamentals this week. Ann will be out of town, so I will be coaching this group.
The advanced group will be doing a 1 mile tempo run followed by 6 short hills. We will review what a tempo run is and why it important for building strength and speed. The tempo run will take place on the bike path. Afterwards the group will do a recovery jog to the hill on Sweet Bay Dr. The goal of hills this week will be to complete 6 short hills in using different effort levels for each as follows- easy, medium, hard, easy, medium, hard. Finally, we will go over the basics of doing strides, demonstrate and then work with the group to complete some. Also, I hope the advanced group has been able to sign up for workoutlog, if you have not already please do so before Thursday. Contact Meredith (meredith_horne@unc.edu) or Amy (wollish@email.unc.edu) if you have any questions.
Joan Nesbit-Mabe, Olympian and current World Record holder in the Master’s mile, will be speaking to the entire group inside of Fleet Feet starting around 7:30. Joan is a role model to me for her hard work and dedication to the sport. As a mother of 2 and coach, she is a well-rounded women and I expect a very inspiring speech from her. Please join us for this seminar.
Looking forward to seeing everyone this week. We will have snacks for after practice and you can pick up your shirt this week if you missed it last week. Please remember to sign in and out of practice- this is for your safety!
Also, each week, as we started last week, we will be introducing one of the Sakina scholarship recipients. I hope you will enjoy getting to know these children, their faces, interests and dreams. The “helmet donation bowl” will be out again this week. Every dollar helps! For cash donations above 20 dollars or any checks, you will receive a receipt for your records. Sustain Foundation is in the process of seeking tax exempt status as a non-profit. Any donations you make will be tax deductible retroactively once we receive approval.
Endure. Sustain. Sakina!
~Kerry