Week 4.
Team Sakina-
Hi ladies! This week (Week 4 already!) we will be at Fleet Feet this week meeting at 6:15 in front of Fleet Feet.
We’ll meet for warmup/stretching over at the grassy area by the bike path.
- Intermediate endurance- will be doing another 3 ½ mile run this week around town led by Sally and Gwen.
- Intermediate aerobic- will have another opportunity to do a 1 mile tempo on the bike path. We’ll be doing the same route minus the hills at the end. We are aiming at better pacing and maybe a slightly faster pace.
- Advanced- will be doing a 2 mile tempo which will be 2 loops on the bike path.
After a cooldown and strides we’ll meet back at Fleet Feet for a seminar by Sage Roundtree on Yoga for Runners.
Optional Yoga at Carolina Fitness Tuesdays’ at 7:20. $10 for an hour of yoga. We had a great kick-off of last week as Team Sakina met for yoga for the first time.
We’ve raised almost enough money in donations to offer a scholarship to a child on our waiting list in Sakina, Tanzania. Please remember to help if you can by bringing a donation by any practice. At $175 per student per year, if each participant was able to save 3 dollars a week to donate on Thursdays, we could send a child to school every practice!!!! Donating online is also available if that is an easier option: www.sustainfoundation.org/sustain/donate.html
Don’t forget about hydration for the workout. Bring a water bottle and try to drink an extra bottle of water on Wednesday!
Week 4 is coach check-in week. Please find a minute to speak with your coach if you have any questions after practice. Remember to consult your weekly schedule to be sure you are prepared for Thursdays runs by doing additional workouts the rest of the week.
Read on for more details
Endure, Sustain, Sakina!
Kerry
Back at Fleet Feet this week, please park over in the lot next to Armadillo Grill. We will meet in front of Fleet Feet for check in, to get water, use the restroom etc. before heading over to the quieter grassy area near the bike path. We will start to head over for the warm-up at 6:15!
Intermediate Endurance- your group will be meeting to stretch and then go on a 3 ½ mile. Note that on the schedule, we originally thought about moving up to 4 miles this week but decided to give everyone an extra acclimation week to get used to this distance. Great job so far. We hope after the seminar last week, we will be ready for some quality strides to end the workout.
Intermediate Aerobic- We will start off with a full 1 mile warm-up this week. After stretching with Ann, we be doing a 1 mile tempo on the bike path (same as week 2). We will not have hills at the end of the workout but will be doing a full 1 mile cool-down. Goals for this week are to feel more relaxed and comfortable with doing a tempo run. For some this may mean having a more even pace, a faster tempo, or just being more confident about this type of workout. We will finish the session with 4-5 quality strides.
Advanced- Warmup will be a full mile followed by stretching and a couple strides. We will be doing a 2 mile tempo this week which will be 2 loops along the path we did for our tempo run in week 2. We decided to do 2- 1 mile loops instead of a different route to keep as much familiarity as possible with the hope that becoming more comfortable with the route and having a standard to build on from week 2 will enable everyone a chance to focus on improving this week. “Improving” can take many forms including: a subjective feeling of being more comfortable, having better form after our seminar last week, staying “within yourself”, good pacing, and/or a faster time. We will then do a 1 mile cool-down and 4-5 strides.
After the workout, we’ll being having a seminar by Sage Roundtree on yoga for runners. Sage recently published a great book/DVD called “Yoga for Athletes”. Her seminar will talk about the basics of yoga, it’s physical and mental health benefits, and how it complements running. Sage is an accomplished triathlete, mother, yoga teacher and has a PhD in English. We are very excited and honored to have her talk to us. I think this seminar will be a perfect follow-up to our seminar last week on running gait and fits in well with our overall goal this season of learning more yourself as you incorporate the our practices and seminars on running and healthy lifestyles.
If you missed our first week of optional yoga on Tuesdays last week, feel free to give it a try this week. We had a great small group and I think everyone had a positive experience. We meet at 7:20 before class starts at 7:30 at Carolina Fitness located at the intersection of Main St. and Fidelity. The class is 1 hour of all levels yoga taught by Ti Harmony. Kerry will attend this yoga session each week to help everyone feel comfortable. It costs $10 to attend which is paid to the gym upon entrance. There are mats at the gym but if the class is crowded they can run out.
Sustain Foundation and Fleet Feet are working closely with Team Sakina in a partnership to not only provide an avenue for women in this area to come together and improve health, but through that process, to help a community in need on the other side of the world. This season we are giving secondary school scholarships to deserving students in Tanzania. A 1 year scholarship including tuition and all expenses is only 175 dollars. We have 11 students enrolled with 9 more on the waiting list to receiving funding and have opportunity to learn. The “donation helmet” will be out each week for anyone wanting to make a tangible difference to these children. If we work together and donated just a couple dollars on Thursdays, every week we could potentially send an additional child to school for a year! We have raised almost enough to send the 12th child. Thanks for your help so far.