Week 6.
Hey there Team Sakina ladies!
Awesome work at last week’s workout. Also, it was great to get to know everyone a little better with the team-building exercises. We have such a diverse, motivating group. This Thursday makes Week 6. We will be at Fleet Feet this week meeting in front of the store at 6:15. If you don’t quite make it by 6:15, you’ll find us in the grassy area across the street.
Workouts for this week:
Endurance- is up to 4 miles for this week’s run. Additional info from Gwen, see below.
Aerobic- will start with a 1 mile warm-up over to the hill, stretch, followed by a hill workout consisting of 6 hill repeats on Morningside Dr.. The hill workout will be 2 sets of 3 hills with easy, medium, then hard effort. There will be a 1 mile cool-down and then some strides.
Advanced- will start with a 1 mile warm-up over to the hill, stretch, followed by a hill workout consisting of 6 hill repeats on Morningside Dr.. The hill workout will be 3 sets of 3 hills with easy, medium, then hard effort. There will be a 2 mile cool-down and then some strides.
At 7:15 we will meet back at Fleet Feet for a seminar on Injury Prevention by Comprehensive Physical Therapy. The speaker cover some possible injuries from running- their causes and treatment, as well as preventative measures such as stretching and strengthening exercises. The seminar should be about 45 minutes.
Couple other important notes:
- We will start having water available near the hill where we have been doing our workout but please bring your own bottle, especially if you are in the endurance grp
- Put November 16th on your calendar for our goal race, the Old Reliable Run. Registration is now up on their website: https://secure2.convio.net/uwta/site/SPageServer
- If you haven’t given yoga a try, come on out on Tuesday nights, 7:30, Carolina Fitness, $10- guaranteed to bring calmness to the end of your day!
- T-shirts for Team Sakina are now available for sale. Extras of the Nike shirts that we gave out at the beginning of the season can be purchased for $30 with cash or a check made out to Fleet Feet. A portion of the proceeds goes to Sakina scholarships. Makes a great gift!
Thanks everybody and look forward to seeing you on Thursday.
Endure, Sustain, Sakina!
Kerry
Message from Gwen to Endurance:
The endurance group will be going 4 miles this week. I have not set the course yet but I hope to mix things up a bit more without getting us into too much traffic. Kerry will be riding long with us this week as I will be the only coach there.
I have a favor to ask. If you have been running with the endurance group and plan to continue running with this group, will you reply to this email with a brief note describing yourself, I know - yet again, so that I might recognize and remember you with your name. I am really trying to remember names but it is hard when I only see you once a week and once we start we get spread out. For example, I would describe myself as a short, white woman with short brown hair. I wear glasses, BROOKS Adrenaline running shoes and I always run with a hat on. I also wear a pink fuel belt on most runs. I drive a silver Forester with a 26.5 and TRI stickers on the back. My license plate is PINWHEEL. I appreciate this.
Finally, if you would include in this email whether you are planning to run the Old Reliable 5K or 10K or if you are not able to run the race at all this year. If you are running - are you currently registered?
Remember to run the rest of the week and drink plenty of fluids - even on cooler days.
See you all Thursday.
gwen