| Hi Friend,
Happy weekend to you! Yes (2) emails in (1) day means you're twice as special (smile)!
Paddy Road Race Dry Run 8-9:30a, Saturday, October 12 @ Paddy's Pub, 95 Elm St, West Newton, MA 02465 *apparently Paddy O's renamed their restaurant to Paddy's Public House
We'll meet at the boys & girls club for 7:45a (starting sharply at 8:00am) for the warm up.
Then we'll drive to 95 Elm Street, park in the metered lots and walk to the start line.
What to Bring - water
- roller
- mat
- super bands
- mini band
- run training plan
- watch w/ timer or smart phone with interval timers (I use the interval timer below from Delta Works on my smart phone or the timers on my Timex Ironman 150 Lap).
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| | Miscellaneous - I strained my calf. I had a massage and manual therapy this week and I'm no longer limping, but I've been advised to not run this weekend. I'll aim for next weekend and race day.
- You can sign up for the race here.
- You can see our schedule and/or sign up to train with us here.
Efficiency Do you see ways in which I can be more efficient at delivering your workout experience and staying on time? Any feedback would be appreciated. Reply and let me know.
Record Week The next 2 weeks are record week. No formal demos. We had the full time back to the workouts. If you'd like help calibrating your strength exercises, see me before class or after the DB Complex.
Columbus Day Currently there are no classes scheduled for Columbus Day, however we may be moving the Halloween workout (6:30p, Th, Oct 31) to 6:30pm, Mon, Oct 14. Announcement coming soon.
Q3 Summer Training Feedback Now that you've had 2 weeks to step away from our September, Phase 10, the last phase of a 4 phase summer quarter, would you please share feedback on what worked, what didn't and what could be better?
Shout Outs! - Week 2, Daily Habits, 4 for 4's!: Pete K, Jen M, Amita V (2), Stephanie B, Emily D, Melissa M, Karna K (2), Liz D, Will S and Christine M. That feels good. Have fun this weekend AND keep practicing your daily habits!
- Week 2, Perfect Attendance: Alicia S, Lisa D, Dana D, Ceci D, Christine M, Josh G, Lauren C, Julie L, Madeline M, Anne Marie D, Melissa M, Michaela M, Karna K, Julie T, Lucy B, Marc S, Will S, Liz D, Ozge G, Emily D, Mimy W, Diane G, Eric G, Amita V, Paul G, Jen M (+1), and Melissa L (+1). You can't make change happen if you don't show up!
- Perfect Attendance through week 2: Alicia S, Lisa D, Dana D (+1), Christine M (+1), Mich C, Lauren C, Pete K, Julie L (+1), Madeline M, Anne Marie, Melissa M, Karna K, Julie T, Stephanie B, Liz D, Emily D, Diane G, Eric G, Amita V, Paul G, Jen M and Melissa L. You're on track. Can you do it again next week.
- Week 1, Cardio Minutes Goals! Marisa C (290), Lisa D (312), Dana D (224), Jim P (190), Lauren C (368), Peter K (576), Julie L (254), Sean C (260), Melissa M (312), Michaela M (359), Liz D (250), Emily D (332) and Diane G (322). High Five for hitting your cardio minutes goals. That feels good. Keep going. You've got until Sunday night to hit this weeks goals. We did 27min / workout, 54 for 2-days and 81 for 3-days.
That's all for now! Runners I'll see you, 7:45a sharp at the boys & girls club.
Happy weekend,
Coach Mike
p.s. feedback:
1. reply now (with subject line H vs. C) if you prefer to train on Halloween vs. Columbus day.
2. also reply now (with subject line: Efficiency) if you have any feedback on how to be more efficient.
3. and reply here to share feedback on Q3's programming.
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