"It'simportanttorememberthateachfootstrikecarriesyouforward,notbackward.
Andeverytimeyouputonyourrunningshoesyouaredifferentinsomewaythan
youwerethedaybefore."-JohnBingham
_______________________
PLAYWORKTHISWEEK:
Hereareyoursuggestedworkoutsforyourweek.Thegoalis3runsandnever2daysin
arow.
WEEK6:MonFeb20th–TuesdayFeb27th2017
Monday-youALLdidamazing!
RUNClub+DAY:Walk3/Run3–8X(48)andWalk10(onehouronyourfeet)or
Walk3/POWERWALK3–8X(48)andWalk10(onehouronyourfeet)
2morePlayworks:Rememberitisthe“timeonyourfeet”thatcounts.Pleasebegood
toyourselfandwalkwhenyouneedto!
Playwork2:
Walk3/run3(orP.W)–6X(36)+10minwalk=46
Playwork3:
Walk3/Run3(orP.W)–7X(42)+15minwalk=57
YOUGOTTHIS.
Nowsetthose2017goalsandgetreadytohavesomefuntogether
thisyear!
PleasebringyourgoalsheetscompletedandhandinnextMonday.
______________________
Movingintospring:
SpringBoogietrainingbeginsMondayMarch20that6pmuntil
MondayMay8th2017.
Timeis6-730pm.Registrationwww.runclub.ca
GoalisTheCFJC-TVBoogietheBridgeSundayApril30th2017(then
wedoourownpersonalcelebrationinMayaswell)!
SpringTrainingTIPStheRUNClubway:
1 Investintherightpairofrunningshoes.
2 Gofordistanceratherthantime-slowitdown,bepatient,anddon'tworryabout
yourpace.
3 Rememberthatrestdaysaretrainingdays,too.
4 JoinRUNClubandinviteyourfriends/co-workers/family.Thisisallabout
COMMUNITYHEALTHANDHAPPYNESS.
5 Makemovementahabit,evenifthatmeansgettingoutforafewminutesperday.
6 Buildmileagegradually,safelyandwithasmile.
.
7 Always–alwaystakewalkbreaks(orforpowerwalkers,thismeansvaryingyour
pace).Infact,slowingdownDOESactuallybuildstrengthandenduranceto
benefityourrunningandorwalking.
8 Keepatrainingjournal.
9 Mixincrosstrainingtosupplementyourrunning/walking.
10
Setsmall,achievablegoalsfortheENTIREyear.Thisnotonlykeepsyouon
trackbutishighlymotivationalandmakeslifeFUN.
11
Rememberthatyouarearunner(andorpowerwalker):Wheneveryou’rein
doubt,rememberthesewisewordsfromourChiefRunningOfficer(andMayor
ofRunning)BartYasso:“IoftenhearsomeonesayI'mnotarealrunner.Weare
allrunners,somejustrunfasterthanothers.Inevermetafakerunner."
Other:
ü Thefoamrollerisyournewbestfriend.
ü BodyGlide.No,itisn'tforthebedroomandyes,itmightbecomethatonething
youjustcan'tdowithout.
ü Thoushaltrespecttherestday!
ü Don'tthink.Justlace‘emup.(thehardestpartisgettingthere).
ü Forwardisapace,sodon'tstressaboutfastorslow...justkeep
going!
ü Left-right,left-right;repeatasneeded.
ü WARNING:RUNClubisVERYaddictive!
Seeyouforweek7:ValleyviewStarbucks6pm.NewBoogielogoby
thetalentedSandraofSignetStudios!