2013 Northern Grrrl Goal Teams

This week I am making a request.  As you know the Jaci’s Stargazers Relay for Life Team is hosting a Spin-A-Thon on June 8th.  Surprisingly few of you are registered to participate.  If you are in town that day and are willing to raise some funds and come ride — it is for a GREAT cause. All of us grrrls are capable women who are healthy and can use our bodies everyday in many ways.  Hundreds of  women (and men) in our own region cannot and I am asking that you celebrate your gift of health and fitness by participating in the the Spin-A-Thon.  You can register at our online site and it is 6 easy steps to making a difference.

Six EASY steps on how it works…
1. Decide. Commit.
2. Use the registration link above to reserve the 30 or 60 minute time slot you want.
3. Print the pledge form also available at the website below.
4. Ask 5 friends to kick in $10 towards your superhero fund
5. Show up at your scheduled time on June 8th with your form and pledges
6. Ride and laugh and have an amazing workout for a great cause.

Team Run

It’s week 8 (YES- last week i goofed and counted too many weeks)!  4 weeks to go until Grandma’s Marathon and the Gary Bjorkland Half Marathon! How is your training going? Are you getting in your short runs during the mid-week?  Also, if the temps begin to warm up it is important to remember that the standard beginner advice for runners is that when the temperature rises above 60° F: runners slow down by 30 seconds a mile for every 5 degrees above 60° F.

WEEK
MON
TUE
WED
THU
FRI
SAT
SUN
8
Rest
3 m run
5 m run
3 m run
Rest
10 Miler
cross

Have you joined and are you tracking in the Endomondo 100 mile challenge?  Congrats to Jane and Kathy who are in the lead!

Team Cycling /IRON GIRL

Why not get in a long cycle ride while having a GREAT time at the first of the Spin-In Movie Series!

RESCHEDULED BIKE TEST! We will be shooting for NEXT WEEK for our first group ride (some of us who are here will head out this weekend, so just contact me if you are interested).

Some of you have asked what a BIKE TEST is?  You’ll do a steady state ‘race pace’ effort of about 20-30 minutes.  The bike test can be done on the roads or on the trainer. To perform the test on the road, find a flat or slightly rolling stretch of road from 8-10 miles long and time trial it at your best sustainable effort. As with the run, if your pacing is poor, your power output might see a rapid decline as the duration of the test increases and you’ll have to redo the test. For this test and for the purpose of this article, we’ll be using heart rate as a measure of intensity and not power. While power training is highly recommend, more athletes tend  to have heart rate monitors at this point in time. Record your average heart rate for the 20 – 30 minute time trial effort and we will then use this to find your various heart rate training zones.

fitness-bucket-listTeam Weight Loss

I found an excellent article on Learn How the Mind and Body Works with the Five Psychological Phases of Fitness.  This is your aossigned reading for this week.  The five phases are used to describe to people how they are going to feel in the near future about starting a fitness program whether as a beginner or as an advanced athlete.  Think about what phase you are in and how it impacts your perception of fitness and your accomplishments.

Excitement and Highly Motivated
Doubt Toward Goals
Conquer Doubt
Total Change in Energy Level / Confidence
Make New Fitness Goal / Challenge

Team TRI IT!

13 Week Triathlon Training Plan.  I know that the swimming hasn’t been awesome but don’t worry- we will get in the lake as soon as it is safe to do so…

14 thoughts on “2013 Northern Grrrl Goal Teams

  1. Mari,
    I can’t believe how you can design these websites/pages/schedules…..It is soooo helpful…Thank you very very much…..

  2. Yes, I would be interested in adult swim lessons. I’m not real great at exercising in town…so just set the location and time and ill try to make it work 🙂

  3. Love getting these updates, keeps my wandering eye on the “goal”…will talk to you tonight on the spinning routines:) thanks as always!

  4. Hi there!

    Glad you liked our infographic and Pilates for Cyclists series!

    Love the site – keep up the good work. We try and publish a fitness related post each week so if you ever fancy swapping guest posts, let me know!

    Sal (Tredz)

  5. Great information!!! Thank you so much for doing all of this for us…it is very much appreciated! For the weight loss team question, I have lost 28.8 lbs since 1/1/13. I could never have done it without you and all you do for us:)

  6. Thanks for the Goal Posts! They keep me motivated! I do need to hear the nutritional info over and over! It DOES help! All of the info you provide is great!! Can’t wait to be running and biking outside! THANK YOU!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s