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Welcome to No Boundaries!

Welcome to No Boundaries!. We’re so glad you’re here!. What will happen each week?. Check-in with FitVil Pick up your Bib, put it on front Announcements Clinic / Speaker Workout Check-out with FitVil upon your return Leave Bib here Rehydrate and have a snack if you’re hungry.

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Welcome to No Boundaries!

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  1. Welcome to No Boundaries! We’re so glad you’re here!

  2. What will happen each week? • Check-in with FitVil • Pick up your Bib, put it on front • Announcements • Clinic / Speaker • Workout • Check-out with FitVil upon your return • Leave Bib here • Rehydrate and have a snack if you’re hungry

  3. What will happen tonight? • What to wear • Safety & Etiquette Talk • Introduce Mentors • Pick Pace Groups • Workout & Have fun!

  4. What to Wear? • Appropriate footwear – the right FIT is critical! • Socks (non-cotton, moisture wicking) • Inserts for footwear is often recommended • Sports bra – properly fitted! • Clothing made from technical fabrics • Tops: short sleeve/tank • Bottoms: Shorts or capris • Watch / phone with interval timer • Reflective clothing, lights

  5. What you might need or want? • Heart Rate Monitor • Body Glide for chafing • Hat • Sunglasses • Sunscreen – apply one hour prior to workout • Towel • Change of clothes • Trigger Point or other injury prevention tools

  6. Safety & Etiquette • Be seen and be alert! • Run against traffic if running on the road. If running on the sidewalk or multi-use trails, travel on the right and pass on the left. • Never run more than two abreast if you are running in a group. • Alert pedestrians when you are passing them–don’t assume they are aware of their surroundings. A simple “on your left” warning will suffice.

  7. Safety & Etiquette • Stop at stop signs and ensure oncoming traffic yields to you before proceeding across a road. • Don’t assume cars will stop if you are entering a cross walk. • Cross in crosswalks whenever possible. • Leave headphones at home • Strollers – be extra alert for other participants

  8. Groups – Self-Select • RED • Already running • Catch the Wave, past NoBoparticipant • Can double run interval or wants to increase speed • WHITE • May be new or coming back • Confident about the training plan • BLUE • Walkers • Brand new to running • May be a little unsure of training plan

  9. Red Route

  10. White Route

  11. Blue Route

  12. After we get back / Homework • Stretch • Hydrate, have a snack if you’re hungry • Pick-up handouts • Complete goal sheet – bring back on Saturday • Check the secret website • Watch NoBo video • Saturday: Stretching Demo / preview

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