Week 9.
Hello Team Sakina-
This week we will be meeting at the track at 6:15. Gwen has checked and there is no soccer game planned! However, if anyone knows of anything that will be going on at the track let me know.
Where we stand in the season- This is our second to last workout at the track and our last track week before our mile time trial. Aerobic and advance will be doing the workouts planned for 2 weeks ago which consists of short intervals. After 3 weeks of building mileage you should take a “recovery week” this week. This means your long run/workout this Thursday will be easier than other workouts we have done. In addition, your other workouts during this week should also be easier. Adequate rest and recovery is just as important to successful running as running hard. After this week we’ll build up for couple more weeks and then its race time!
- Endurance group- You will be doing a 4 mile run 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 1 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.
Balanced Movement Physical Therapy is back for what is shaping up to be another great seminar, this time on “Advanced Core”. This will be a dynamic seminar (meaning be ready to do some abs as part of the learning process!).
- Old Reliable sign-up and race day plan- Before the workout begins this week we will meet for 5 minutes about the race. Please try to register before Thursday if you are going to run or at least look at the logistics of the race so that you can give input. We would like to get an idea of how many people will be doing each race, how best we as coaches can help you on race day, different ways we can make the race into a team event, and transportation to and from the race.
- Shirts- Amanda from Fleet Feet said the alternative version currently being screen-printed. The original Team Sakina shirts can now be purchased at Fleet Feet as well as at practice.
- Sign-up- Practice sign-in and sign-out will be back this week. I am sorry for any confusion over not having it the last 2 weeks.
- Chi-running clinic- Several women who stayed for the seminar last week mentioned being interested in a clinic on Chi-running sponsored by Fleet Feet and led by our speaker last week, Kari Wilkerson. Please email me if you are interested in this so that I can pass it along to Fleet Feet.
- Yoga- I will be attending yoga this Tuesday at 7:30 at Carolina Fitness for anyone interested. Since this the recovery week in our 4 week cycle, it is a good week to substitute a yoga session for a run.
- Photos- This week a friend of mine who is a photographer will be at practice taking pictures of the team. I am excited for some great group pictures :) PLEASE WEAR YOUR TEAM SAKINA SHIRT, IF YOU HAVE ONE.
- Sakina sponsorship at the race- As we near the race, consider running the race for one or all scholarship recipients. Wear your number on the front and the group picture or individual picture and name of the back of your shirt. Have your friends and family support your race through supporting these children in need. We can send them pictures of us running for them as moral support along with additional financial support.
Can’t wait to see everyone Thursday evening. It is my favorite part of the week.
Endure, Sustain, Sakina!
Kerry