Week 8.
Hi Team Sakina-
Wow, Week 8. Two-thirds of the way through and the race is exactly 1 month from our practice this week. And, I passed the quarter century mark over the weekend. So, lots of numbers signifying important things this week!
The team is at Fleet Feet this week meeting at 6:15. We will meet at the store (and everyone can drop off anything they need inside the store since the seminar will be at the store after the workout).
We will leave promptly at 6:15 to do our warm-ups and workouts.
- Endurance group- You are up to 5 miles this week! Great job! Sally will be leading the group through a run in the Carrboro neighborhoods. We will have maps or directions before or at practice as we have been having.
- Aerobic- We will be doing a 2 mile tempo this week. The group is definitely ready for this! The goal is to approach an intensity workout similar in length and difficulty to the race you will be doing. We’ll do a ½ mile warm-up and cooldown (unless we decide on a tempo area that we need to run to and therefore could increase the mileage a bit). You ladies are definitely ready for this. We’ll give more instructions before starting.
- Advanced- We will be doing a 3 (yes 3!!!) mile tempo this week. This will be in preparation for the 5k race. While it should be slower than race pace, it should still give you the feel for running this distance at a high intensity pace. Exact route to be determined, but it won’t be the bike path, promise! Goal is 15-30 sec slower per mile than 5k pace (if you don’t know this, don’t worry). The group will do a 1 mile warm-up and cool-down.
Our seminar this week is on Chi Running by Kari Wilkinson. This will start at 7:30. We are very very excited to have her come and speak with us. I strongly urge everyone to stay for this weeks seminar as well as next week’s in which Balanced Movement comes back to the track for round 2 (no soccer game this time!)
Other things to note:
- The alternate shirts: I have gotten word that the shirts are at the screen printers now and we should have them for next weeks practice. Sorry for the delay.
- Please sign up for the Old Reliable Run online. Next week we have a short survey for everyone to fill out about if you have signed up, which race distance, and a couple other questions related to the race and the end of the season.
- Please email Kerry if you would like to come to yoga tomorrow night.
- Reflective vests: It is getting dark earlier each week. We have some reflective vests but not enough for everyone. Please wear reflective clothing/ lights if you have them. Otherwise, consider purchasing one from the store (the flashing lights are only $7.99.
- Team Sakina shirts- one sale now at Fleet Feet for $30. Part of the money from these shirts benefits our scholarship recipients. Buy an extra for yourself, it makes a great gift, or buy one for our scholarship recipients and I will send it too them.
See everyone Thursday.
Endure Sustain Sakina
- Kerry
