Fall Training Program in Washington Park - Oct 1st at 5:45 pm

There are 5 Tuesdays in the month of October. That gives us 5 weeks of training to get our steps and strides up to where you'd like them to be. 

This will start next Tuesday, Oct. 1st at 5:45 pm in Washington Park on the south loop by the tennis courts.

No need to sign up just show up and join us for a walking or walk/jogging program.

Hope to see you there!

Bill

Oct 8 - Washington Park - 5:45 pm by tennis courts - Last session of our fall training

Today is the last day of our 6 week fall training. We are going to see how far we can go in 45 minutes. We'll head out on the Washington Park loop going counter clockwise for 22.5 minutes then turn around and head back to the start point. The goal will be to set a pace for your walk or walk/jog interval so that you get back to the beginning point in the same amount of time or better. By doing this we will all be together at the beginning and end. We'll pose for a post-session picture at the end. I look forward to seeing everyone at 5:45 pm.

-Bill

Monday Oct 1st 5:45 pm in Washington Park by Tennis Courts

It's going to be a little windy but that will help make the 80 temps feel better at 6pm tonight. I'm recommending we do 30 seconds fast and 90 seconds slow tonight. Years ago an exercise physiologist discovered he could get the best cardio performance from his athletes doing this 30/90 routine. It's called the Sprint 8 because after warmup they did 8 rounds of this interval. The only thing he asked of the athletes is that during the 30 seconds fast they would run as fast as they can. We aren't going to be that aggressive tonight but we will try our own variation. See you at 5:45pm in Washington Park at our usual place.

Monday Sept 24th at 5:45pm in Washington Park by Tennis Courts

It's a great day to get together. The weather temp will be mid 70's and a light wind. We start at 5:45pm at our usual place across the south loop by the Tennis Courts. 

We'll warm up and then head out for our intervals using our Heart Rythm method in small groups. One big loop around the park will be our goal.

Monday Sept 17th - Washington Park 5:45 pm

We meet at our regular time and place in Washington Park. Tonight we focus on learning our natural walk/run/walk interval pace. We do an exercise to determine how far we can walk in 1 minute AND how far we can walk briskly or jog before our heart rate/breathing gets into the danger zone. We'll finish with following our natural rhythm for 1 mile.

Monday Sept 10th, 5:45 pm by the Tennis Courts in Washington Park

We'll be extending the time from 30 minutes to 35 minutes.  Last week we did 15 seconds of work to 45 seconds of walking.  Some did more or less but we all did 30 minutes.

Tonight the faster striders should move to  30 seconds of jogging to 1 minute of walking.  If you are already well adapted to walk/jog/walk then 1 minute of jogging to 30 seconds of walking. 

Slower striders will do 20 seconds of briskness to 1 minute of walking.  

We'll shoot for 35 minutes of striding :-)

See you at 5:45pm.

-Bill

Fall Session: First meeting Tuesday Sept 4th at 5:45 pm in Washington Park by Tennis Courts

Hi Striders - I'm looking forward to our fall sessions.  6 weeks to a happier healthier you!

I want to emphasize that this is a walk interval training program that is open to beginners and experienced walkers and joggers.  If you are road runner that strives to run without walk breaks you can use this training to build up your endurance but please plan to do so using walking breaks at a time interval that keeps you from a "forced" walk break.   You see "forced" walk breaks is the result of you pushing too hard for too long and your body forces you to stop or slow down to a walk.   Usually, we end up injured if we persist in this type of training.

My recommended training program uses Walk Run Walk strategies to take a walk break "before" you get so tired you have to walk.   It is a healthier way to train for the average person.  We'll go over that before we get started tomorrow evening.

If you are a walker then to get the most from your walks you need to step up your walking tempo on a regular time interval to get a better cardio workout.  That interval can be adjusted according to your needs.  There are no rules....only guidelines.

Have you heard of my RunFit program?  Many road runners in the community have taken my classes and swear that they have set new personal records after participating in my classes.   If you are interested in a once a week training program that lasts for 12 weeks I can get you into great shape no matter where you are starting.  Click here to learn more or to sign up. 

If you have friends that haven't signed up for this free Fall Training program here's the link to sign up:  https://www.capitalcitystriders.org/fall-training-program/

See you in Washington Park!
-Bill

p.s. I'll have samples of the Capital City Strider's 1/4 zip jackets at the first meeting  Here's a link to check them out online.