Run Club Week 2!

Hey friends,

Thank you to everyone that came out for our first ever group run of the FR Run Club!  I regret not taking a picture, but next time we'll be sure to cheese it up before we head out. 

A special thank you to Morgan from Lululemon for supporting our first week's raffle (and for running with us), and congrats to Dimitra for winning this week's prize package!

Our Week 2 Run will be the same set-up, meeting at 6pm at India Point Park (across from Narragansett Brewing).  We may play with a different route, but we will have the same starting and ending point, as well as meeting up after at the brewery to hang and pull our raffle.

Couple of other notes for this week:

1) If you haven't done so already, please join us on our Circle App Community to share your thoughts and pics throughout this group, as well as organize outside meet-ups for those that want to get in some more group runs throughout the week.

Join via the link here: https://full-range-fitness-pvd.circle.so/join?invitation_token=a724b22ecb6702af82f514a752d28d2adb2eade0-a3133c0e-4423-4cd7-8278-13b192430b0d

2) We are planning on adding in some weekend small group runs as well.  Those that have said on the sign-up sheet that they are willing to host, please reach out to myself, Shannon, TJ, or Nick, and we can put out times and places.  Alternatively, you can skip this step, and post directly to the Circle community! (See above)

3) As promised, we will be giving some optional running workouts for those that want to increase their capacity in a more structured way, or learn about individual pacing for training.  Here are this weeks:

Workout 1: Jog, Run, Walk

5 minute easy warm-up jog

then...

30 second run @ fast but sustainable pace (you shouldn't slow down by the end)

2 minute jog @ conversational pace

30-60 second walk

x 6-10 rounds (18-35 minutes)

*The goal here is to find the difference between your RUN (think 1 mile for time), and your JOG (20 minutes plus of continuous movement).  Adjust the walking time between sets based on your recovery needs. 

Workout 2: Mixed Modal

20-40 Minutes @ sustainable pace:

400 Meter Run 

800 Meter Bike 

200 Meter Ski

This one obviously requires equipment, but if you can't make it to the gym to do this on an off day or Open Gym, and you have a machine at home, simply do half running and half machine.  Use the machine as your recovery from the Run, but try to make the whole thing smooth and under control.

Of course, you don't need to have these structures in place if you'd like to just go out and run, and we encourage that for all of you that want to simply get better (or start enjoying more) this activity.  

If you do complete these workouts, share your thoughts on Circle, and we will figure out prizes for those that share the most ◡̈ .

4) Last but not least, the elementary school that our kids attend is holding a 5k/1k Fun Run next Friday (5/19 @ 5pm) to benefit Edgewood Schools.  It's a fun event with food trucks and bands, plus you might get to race one or two of our children!  See the details here -- we'd love to see some Full Range representation (we are sponsoring it as well )!:

https://runsignup.com/Race/RI/Warwick/ItTakesaVillage5kand1kKidsRun

Ok, that's all for now!  Let us know if you have any questions, and hope to see you again on Thursday (if not sooner)!