Week 7.
Hello Team Sakina!
Week 7 is upon us.
First a couple notes about last week. Thanks for everyone’s willingness to go with the flow in regards to our last minute change to the hill workout for the aerobic and advanced group. I think the hill choice and workout overall ended up being a great choice, but wanted to let everyone know that we’ll be sure in the future to communicate ahead of time of any changes to the email I send out. In addition, there has been a bit of confusion about the 6:15 meeting time. The original idea was to give people flexibility in their arrival: get there at 6:15 if you want to warm-up and stretch with the team and 6:30 would be the firm workout start time. The coaches do not think moving the start time to 6:30 is a good idea because it is getting dark earlier and earlier. We will remedy anyone potentially not catching the group by:
- Emphasizing that practice starts at 6:15.
- Letting you know practices where we will be working out away from where we meet thus making it imperative for us to all meet on time.
- And, if you can’t make it by 6:15 providing instructions for where the workout will be occurring so you can meet us there (except for the endurance group- it will be hard to catch up with the group that is in ongoing motion around a 4+ mile route)
This week we will be meeting at the track at 6:15.
- Endurance group- You will be doing a 4.5 mile run this week! Congratulations on how far you have come already with your endurance. I really enjoying biking with you all last week. Sally and Gwen will both be here to lead you this week.
- Aerobic group- You will be doing short intervals on the track somewhat similar to the last workout of this nature: 8 laps with the straight-aways being harder and the curves being recovery. More details about this at practice. A one mile warm-up will start practice and we will do a ½ mile cool-down.
- Advanced group- You will be doing short intervals at the track. The group will do a ladder consisting of: 400 steady, 400, 600, 800, 600, 400 at 1 mi pace with 200 jog between. We will elaborate on the details of the workout at practice. We will start with a 1 mile warm-up and finish with a 1 mile cool-down.
We will not be having a speaker this week. Rather, we’ll be doing core work, strides and drills following practice.
A couple other things:
- Please register as an “individual” for the Old Reliable Run, our goal race. There are 5k and 10k options and you are welcome to do either.
- I will not be attending optional yoga this week however please email me if you would like to go and I can give you details. I will return to accompany anyone interested next week.
- We have received a great picture of our Sakina Secondary Scholarship group. I wanted to pass this along to everyone. It is attached to this email as well.
- Either this week or a week coming up we will be having someone come and take a group picture and other pictures at practice to make available to everyone. If there is any reason you would like to not be photographed please let me know.
See you Thursday!
Endure, Sustain, Sakina!!!!
Kerry