It was another cold day, and the snow came as a bit of a surprise to me, but it didn't stop us from striding out across the meadow.
I hope you found the whistle for change overs from run to walk a bit easier this week. It seemed to work, so we'll continue to do it that way. We are quite strung out at times and it is difficult to make sure that everyone can hear.
There were some more challenging run sections in this session but you all did great.
Session 3
Just as a reminder here is what we did:- 5 minute brisk walking with swinging arms (10s High knees and 10s butt kicks).
- (2 minutes running + 90s walk) + (3 minutes running + 3 minutes walking) x 2 (19 minutes)
Session 4
Next week will be doing:- 5 minute brisk walking with swinging arms
- (Run 3 minutes + walk 90s) + (run 5 minutes + walk 2 minutes) x2 (23 minutes)
Homework
Hopefully you have been able to get out during the week to do some sessions in your own time. It's these extra sessions that will help you to get the most from this programme.Safety
If you are out during the evenings, don't forget to be safe.I'm always surprised by how many runners go out all in black. There is a time and a place for the ninja look but night running isn't it!
It is really important that you can be seen by drivers, cyclists and other pedestrians. Wear high visibility clothing with reflective material. A head torch is great for lighting your way on bumpy pavements.
If you are going out on your own, let someone know you are going, where you will be and when you expect to be back. Take a phone if you can.
I wouldn't advise wearing headphones at night, so that you can be more aware of what is going on around you.
But most of all enjoy it! Running at night is fantastic fun, make the most of it!
Register
We'll meet again at 8:40 on Saturday. Don't forget to check in with one of us so we can keep a record of who is there for each session.Looking forward to seeing you all on Saturday!
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