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RA 101, 5k Training

Hi Snails,

Well it is finally here....we increase our running time today.  Woohoo!  We will be running for one minute and brisk walking for 4.  Increasing our time will allow us to get into a rhythm before we stop to walk.  As we get into that rhythm let's remember to apply our Good Form Running.  Posture, Midfoot, Cadence, and Lean.  Remember the better we are at Good Form Running the more efficient we run and the less chance we have of getting injured.

Make Room for Santa is our Goal Race.  It will be held on December 14 in Irvine.  It is a fun festive race and to make it even better.....we get a discount.  The discount code is: rcoc2013.  http://www.renegaderaceseries.com  The earlier you sign up the better because the price does increase the close it gets to the race.  A runner named Bob Green once said, "I believe in using races as motivators.  It's hard to keep an exercise program if you don't have a significant goal in site."  I agree.  Besides they're a ton of fun!!!

Beginning of week schedule:

Sunday - Walk

Monday - 30 min  1 min run/4 min walk plus 10 minutes foundation training

Tuesday - Cross train

Believe!

Coach Dede

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  • tahir

    loved the 1:00 on and 4:00 off!!!! thank you dede

    1 · October 21, 2013

    • Dede S.

      You're welcome! Love love love your enthusiasm.

      October 22, 2013

  • A former member
    A former member

    Ok everyone. Just finished my run in NYC. It was nice to run for a full min. Good luck and have FUN!!! Can't wait to see everyone on Wednesday.

    2 · October 21, 2013

    • Dede S.

      Looking forward to running with you again. Safe Travels

      October 22, 2013

  • tahir

    love it!!!

    1 · October 21, 2013

  • rol

    May I join you

    October 20, 2013

    • Dede S.

      Sure you can join us today or Wednesday to try out the program with no obligation. I also recommend you contact Joy Weber our Running Director at[masked] to get all the information about the academy to make sure it's what you're looking for. I hope to see you tonight.

      October 21, 2013

  • tahir

    so Monday we will start 4:00 walk and 1:00 run?

    October 20, 2013

    • Dede S.

      That's correct. We will double our running time and decrease our walking. WOOHOO!

      October 20, 2013

  • Andrea A.

    Greetings, I berly join into the Brea/Yorba Linda RA 101 class... but there will be some days I will be unable to attend there scheduled runs... Thus it is okay, of me joining the group to be able to keep on track with my walks? If so, I may join you all this upcoming Monday.

    October 20, 2013

    • Dede S.

      Definitely! You are more than welcome join us. I hope it works out with your schedule. Looking forward to running with you.

      October 20, 2013

  • A former member
    A former member

    JMS and I will be running in Sedona on Monday but we will be trying out the new interval with you guys. Here's to 1min/4min

    October 18, 2013

    • Dede S.

      Have fun in Sedona. Shoes travel well...using them is the tough part. :-) Let us know how you did with the interval change.

      October 18, 2013

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