Weekend Update #2

Howdy TEAM!



This post is in two parts with some fun pictures at the end.



Thursday Track Workout is on your own this week. The mentors all have a function that they are attending so you will need to find a local school track near your home to get this workout in. I am giving you the same workout as last week since many of you attended the Fundraising Workshop. This workout should only take you 30 to 40 minutes to complete.

The Basics--1 lap around the track = 400 meters.
Track Ettiquite--Slower runners and/or walkers should stay to the right of the track. No more than two abreast on the track.

Warm Up:
20 Overhead arm swings (think of doing an underhanded basketball toss)
20 Trunk circles, 10 in each direction (rotate the shoulders around the hips in a big circle)
2 minutes running in place with high knees (goofy drill from the video on Sunday)
2 minutes small bounces on balls of feet like you are jumping rope.

Work Out:
Newbies to running--3 x 800 meters (2 laps around the track)
Seasoned runners--5 x 800 meters
Hard-Core runners-- 6 x 800 meters

Take a full lap (400 meters) around the track jogging or walking, or a combination of the two to recover between each 800 meters.

Keep track of the time it takes you to do an 800 and try to keep all of your 800's at or around the same pace.

Don't chop off that last 400 recovery. Use it as your Cool Down. Stretch after the workout.


Saturday TEAM Workout--Memorial Park @ 6:45 am and running at 7:00 am. Please meet at the picnic table at the front of the parking area on Arnot St. next to the Memorial Park Pool and Fitness Center. This is the same place we met for our first workout. Call me if you get lost or need directions!

Route--We will be running 4 miles on Saturday. As soon as we finish our workout, Dr. Hassenbank from Spine and Sports Therapy will be stopping by to give us a stretching and injury prevention clinic. Bring a beach towel that you can throw on the ground and use while we stretch.


Make sure to finish up your arrangements for a bike in the next week. If you have any fundraising letters that you want free postage on, please bring them to practice on Saturday. If you have any questions, please feel free to contact me by phone or email. Keep telling people what you are doing and keep asking them to help you find a cure.

GO TEAM!!!

Coach Liz