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Program Booklet Fall 2013

Program Booklet Fall 2013. Disclaimer Health Advisory.

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Program Booklet Fall 2013

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  1. Program Booklet Fall 2013

  2. Disclaimer Health Advisory The workouts, exercises and advise taught in this program are not intended as a substitute for proper medical advice. These workouts and exercises can be dangerous, especially if performed without proper pre-exercise evaluation. Always consult your physician or health care professional before performing any new exercise or exercise technique -- particularly if you are pregnant, nursing, elderly, or if you have any chronic or recurring conditions. Any application of the techniques, ideas, and suggestions in this program is at the user's sole discretion and risk. The creators of this program make no warranty of any kind in regard to the contents of this program, including, but not limited to, any implied warranties of merchantability or fitness for any particular purpose. The creators of this program are not liable or responsible to any person or entity for any errors contained in this program, or for any special, incidental, or consequential damage caused or alleged to be caused directly or indirectly by the information contained within.

  3. Training Resources • Program Director • Mike Zimmerman919-606-4098mikez.capfit@gmail.com • Coaches • Amy Michael 919-247-9023 amichael0414@gmail.com • Lou Ann Bakolia 919-971-1789 lbakolia@gmail.com • Dawn White 919-601-7917 dawnwhite24@yahoo.com • Nutrition • Shelly Wegman, MS, RD, LDN 919-784-1303 shelly.wegman@rexhealth.com • Fit-tastic Training Website • http://www.capitalrunwalk.com/capital-fitness/fit-tastic/ • Alexander YMCA • http://www.ymcatriangle.org/Alexander_Family_YMCA.aspx • Running Parks & Routes • http://www.capitalrunwalk.com/run-resources/running-parks-routes/ • Race Calendars • http://www.capitalrunwalk.com/run-resources/local-run-calendars/ • Medical Professionals • http://www.capitalrunwalk.com/run-resources/medical-professionals/ • Rex Healthcare Online Risk Assessment • https://ha.healthawareservices.com/ra/1163 • If you complete the survey and are deemed to be “at risk” you will be contacted by Rex personnel for additional screening work. • You may also contact Rose Langley at (919) 784-4102 if you have questions or want to request a screening.

  4. Program Overview • Rex Healthcare Online Risk Assessment: • Online assessment link: • https://ha.healthawareservices.com/ra/1163 • If you complete the survey and are deemed to be “at risk” you will be contacted by Rex personnel for additional screening work. • You may also contact Rose Langley at (919) 784-4102 if you have questions or want to request a screening. • Training Runs: • Monday and Wednesday nights – coach/mentor led - 6:00 p.m. • Mondays • Capital RunWalk Cameron Village - http://www.capitalrunwalk.com/ • Alexander YMCA on Hillsborough St. • http://www.ymcatriangle.org/alexander-family-ymca • Wednesdays at various locations (see next page) • Additional Training/Lectures: • Gear Talk: Monday, 8/19 workout at CRW • Abs & Ups: Following Monday night workouts at YMCA • 8/26, 9/30 & 10/114 • Nutrition: Following Monday night workout at CRW on 9/16 • Stretching & Foam Rollers: Following Monday night workout at CRW on 9/23 • Self Defense: Following Monday night workout at CRW on 10/7 • Socials: • Monday, 8/19 at CRW • Wednesday, 10/23 at Umstead Park – following last workout, we will have lights! • Races: • Magnificent Mile • Sunday, 9/15 • http://www.magmilerace.com/ • Monster Dash • Sunday, 10/27 • http://www.raleighmonsterdash.com

  5. Program Overview • Wednesday Training Runs • 8/21 Lake Lynn – Community Center • 8/28 Shelley Lake – Sertoma Arts Center • 9/4 Greenway trail from Crabtree Valley Mall towards Shelley Lake • 9/11 Umstead Park – Harrison Ave entrance • 9/18 Art Museum on Blue Ridge Road • 9/25 Lake Lynn – Community Center • 10/2 Greenway trail from Crabtree Valley Mall towards Shelley Lake • 10/9 Shelley Lake – Sertoma Arts Center • 10/16 Dix Campus - Soccer Fields off of Hunt Drive • 10/23 Umstead Park – Harrison Ave entrance • Maps for all locations on following pages

  6. Lake Lynn (Lake Lynn Park & Community Center – 7921 Ray Rd.)

  7. Dix Campus (Enter on Hunt Dr. off of Western Blvd, across from

  8. Umstead Park – Harrison Ave. (Harrison Avenue entrance off I-40, exit 287)

  9. Shelley Lake – Sertoma Arts Ctr. 1400 West Millbrook Road, Raleigh, NC (919) 420-2329

  10. NC Art Museum 2110 Blue Ridge Road, Raleigh, NC (919) 839-6262

  11. Crabtree Valley Mall Greenway

  12. Walk-to-Run

  13. Walk-to-Run: Walk Only

  14. Run/Walk

  15. Time Improvement

  16. Cameron Village Routes Fletcher Park 1.6 miles

  17. Cameron Village Routes Cameron Park 2 miles

  18. Cameron Village Routes Rose Garden 3.3 miles

  19. Personal Statistics and Goals • Beginning Health Statistics: • BMI ____________ • Blood Pressure ____________ • Cholesterol Total____HDL____LDL____Trig____ • Resting Heart Rate ____________ (in a.m. while in bed) • Weight ____________ (use your home scale) • Ending Health Statistics: • BMI ____________ • Blood Pressure ____________ • Cholesterol Total____HDL____LDL____Trig____ • Resting Heart Rate ____________ (in a.m. while in bed) • Weight ____________ (use your home scale) Personal Goals (write them down) ___________________________________________________ ___________________________________________________ ___________________________________________________ ___________________________________________________ ___________________________________________________ ___________________________________________________

  20. Safety Tips Source: http://www.dummies.com/WileyCDA/DummiesArticle/Knowing-Your-Running-Safety-Rules.id-449.html

  21. Cold Weather Tips Source: Road Runners Club of America

  22. Hot Weather Tips Source: Road Runners Club of America

  23. Trail Running Tips Source: Road Runners Club of America

  24. Running Etiquette Source: Road Runners Club of America

  25. Running Etiquette Source: Road Runners Club of America

  26. Running Etiquette Source: Road Runners Club of America

  27. Race Day List Notes: _______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

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