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Welcome to No Boundaries!
Have you seen our video? It’s inspiring!(click to play)
What will happen each week?
• Check-in with FitVil• Drop keys in Key Box• Pick up your bib, put it on front• Announcements• Clinic / Speaker• Warm-Up Stretches, Workout, Cool-Down Stretches• Check-out with FitVil upon returning from run• Leave bib with us• Rehydrate and have a snack if you’re hungry
What will happen this morning?
• Introduce Mentors • What to wear• Safety & etiquette talk• Pace groups• Secret website• Set goals• Stretching, workout & have fun!
What to Wear?
• Appropriate footwear – the right FIT is critical!• Socks (non-cotton, moisture wicking)• Inserts for footwear is often recommended• Sports bra – properly fitted!• Clothing made from technical fabrics
• Tops: short sleeve/tank • Bottoms: shorts or capris• Layers
• Sunscreen!• Watch - stop watch or phone with interval timer
What you might need or want?
• Heart rate monitor • Body Glide to prevent chafing • Hat• Sunglasses • Towel• Change of clothes for after you run• Trigger Point or other injury prevention tools
Safety & Etiquette
• Be seen and be alert!• Run against traffic if running on the road. If running on the
sidewalk or multi-use trails, travel on the right and pass on the left.
• Never run more than two abreast if you are running in a group.
• Alert pedestrians when you are passing them–don’t assume they are aware of their surroundings. A simple “on your left” warning will suffice.
Safety & Etiquette continued
• Stop at stop signs and ensure oncoming traffic yields to you before proceeding across a road.
• Don’t assume cars will stop if you are entering a cross walk.• Cross in crosswalks whenever possible.• Headphones: try to avoid using them• Strollers: be extra alert for other participants
NoBo Groups – You may change at any time!
• RED o Already running or doing cardio activityo Can double run interval or wants to increase speed
• WHITE o May be new, coming back to running, and have been doing
some activity prior to starting NoBoo Confident about the training plan
• BLUE o Brand new to runningo May be a little unsure of training plan
Secret Website – Check Back Often
• Training Plans (Red, White/Blue, & NoBo2)• Program Calendar – where and when we meet• Stretches• Set Your Goal• Speaker Handouts
Today’s Workout – NoBo1
• Red: run 2, walk 2 x 5
• Warm-up with a 5 minute walk
• Run 2 minutes, walk 2 minutes
• Repeat 5 times
• Cool down walk for 5 minutes
• White & Blue: Run 1, walk 2 x 5
• Warm-Up with a 5 minute walk
• Run 1 minute, Walk 2 minutes
• Repeat 5 times
• Cool down walk for 5 minutes
Today’s Workout – NoBo2
• 3 mile long run
• No official groups
• Each Tuesday we meet = speed work
• Each Saturday we meet = long run