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Hi Snails,

You rocked the first week of the class! Woohoo! It seems like I have another great group runners. I Love It!!! I’m really excited to get you guys running with Good Form. :-)

I want to reiterate a couple of things that will help you perform in the run and some class “rules”.

Remember to eat before you come to class. Have something light to help fuel your body
through your workout. Some examples protein shake/bar, hardboiled egg, fruit, yogurt, or cereal. No, Fruit Loops is not a good choice for your cereal. haha There really is no right or wrong it is what works best for you.

Hydrate (even when it is cold)! Hydrate before, during, and after exercising. If you are dehydrated you can experience muscle cramps, dizziness and fatigue. The general rule is if your urine is light colored you are hydrated.

Wear light color clothes. Wear you light(s). We want to be seen.

When we regroup, we will walk back to pick up all the runners unless we just crossed an intersection. If we are at a crossing then we will wait, as a group, at the corner for the other runners to catch up. Also, we will obey all traffic lights. Please be mindful, some of the streets are not a 4-way stop. We need to be careful because some cars don’t like to stop for us. Even if we have the right of way, they are more powerful and will win a collision every time.

Lastly, just be yourself. Let’s have fun during our runs. Attitude is everything.

Here is your schedule for the beginning of the week:

Sunday : Walk

Monday: 30 minute walk/run 6 intervals at 4:30 walking and 0:30 running Plus 10 minutes foundation training

Tuesday: Cross Train - Swim, Bike, Yoga

Be Extraordinary!

Coach Dede