This morning- my apologies

[Diane Vives, Fit4Austin]

Hey team, I sincerely apologize.  Obviously, no one was there for you guys this morning.  Dustin has a big certification test today and I was scheduled to be there.  I was going to warm you up and let you know your recovery distances and I was running a little late and when I realized I decided contact you guys and give you the workout so I wouldn't hold you up.  So then, I figured it was best to  text the exact workout and then following up with a call so that you would know exactly what to do.  But then I unfortunately misplaced my phone, it's most likely dead so I can't locate it by calling it.  I am very sorry about that.  I am sure I will find it but as for know, I cannot reach out to you guys other than this email.  

I was going to list the warm-up movements:  Knee Hugs, cross-over lunges, Frankenstein Walks, Overhead Squats, skips, side shuffle, partner calf-raises, and then partner resisted rotations.  I am making the warm-up longer because this is a recovery week.  Today is 2 miles for 5K, 3 miles for 10K, and 4 miles for Half-marathon group.  Recovery means easy pace and focusing on foot placement on your steps (mid foot to 2nd toe push off with feet facing forward) and breathing (controlled and 15% deeper than you feel necessary to expand the rib cage and keep shoulders down and relaxed).    This work out is going to be repeated on Thursday because it's a recovery week.  

Sorry about this morning and I will post rest of week's plan later this afternoon.  

Have a great rest of the day and please text Dustin some good thoughts for his test.  (he has studied hard and will "kill it" but just so he knows we are behind him).  :o)  

Coach D

Diane Vives, MS, CSCS

Owner, Fit4Austin

President, Vives Training Systems, Austin, TX

www.vives-ctl.com

email:  d...@vives-ctl.com

office:   512-739-3266

mobile: 512-750-7428

*Member of the Under Armour TNP Performance Training Council

*2006-2009 Member of the Board of Directors, National Strength and Conditioning Assoc. 

"The brick walls are not there to keep us out; the brick walls are there to give us a chance to show how badly we want something." 
~Randy Pausch 

[Rachel McCown]

Cool, thanks Diane!  Hope your knee is getting better too.  So are we doing the Wed. pm thing this week?  Or are we of ffor recovery week?  Just checking.    Rachel   P.S. Good Luck Dustin!!! --- On Tue, 9/8/09, Diane Vives, Fit4Austin <d...@vives-ctl.com> wrote:

[Diane Vives, Fit4Austin]

We are off, but I want to offer for anyone who is interested to meet me for a bike ride on the trail.  It's a great way to have still get out, maintain low intensity and impact for recovery, and we can go to have a healthy bite for dinner afterward at whole foods.  So please let me know if you are interested?  

Diane

Diane Vives, MS, CSCS

Owner, Fit4Austin

President, Vives Training Systems, Austin, TX

www.vives-ctl.com

email:  d...@vives-ctl.com

office:   512-739-3266

mobile: 512-750-7428

*Member of the Under Armour TNP Performance Training Council

*2006-2009 Member of the Board of Directors, National Strength and Conditioning Assoc. 

"The brick walls are not there to keep us out; the brick walls are there to give us a chance to show how badly we want something." 
~Randy Pausch 

On Sep 8, 2009, at 7:26 AM, Rachel McCown wrote:

Cool, thanks Diane!  Hope your knee is getting better too.  So are we doing the Wed. pm thing this week?  Or are we of ffor recovery week?  Just checking.    Rachel   P.S. Good Luck Dustin!!! --- On Tue, 9/8/09, Diane Vives, Fit4Austin <d...@vives-ctl.com> wrote:

From: Diane Vives, Fit4Austin <d...@vives-ctl.com> Subject: [Fit4AustinRunners:43] This morning- my apologies To: fit4a...@googlegroups.com Date: Tuesday, September 8, 2009, 7:13 AM

Hey team, I sincerely apologize.  Obviously, no one was there for you guys this morning.  Dustin has a big certification test today and I was scheduled to be there.  I was going to warm you up and let you know your recovery distances and I was running a little late and when I realized I decided contact you guys and give you the workout so I wouldn't hold you up.  So then, I figured it was best to  text the exact workout and then following up with a call so that you would know exactly what to do.  But then I unfortunately misplaced my phone, it's most likely dead so I can't locate it by calling it.  I am very sorry about that.  I am sure I will find it but as for know, I cannot reach out to you guys other than this email.   I was going to list the warm-up movements:  Knee Hugs, cross-over lunges, Frankenstein Walks, Overhead Squats, skips, side shuffle, partner calf-raises, and then partner resisted rotations.  I am making the warm-up longer because this is a recovery week.  Today is 2 miles for 5K, 3 miles for 10K, and 4 miles for Half-marathon group.  Recovery means easy pace and focusing on foot placement on your steps (mid foot to 2nd toe push off with feet facing forward) and breathing (controlled and 15% deeper than you feel necessary to expand the rib cage and keep shoulders down and relaxed).    This work out is going to be repeated on Thursday because it's a recovery week.   Sorry about this morning and I will post rest of week's plan later this afternoon.   Have a great rest of the day and please text Dustin some good thoughts for his test.  (he has studied hard and will "kill it" but just so he knows we are behind him).  :o)

Coach D <pastedGraphic.jpg>

[carri]

Good Morning,
Marie and I are going to work out in our hood this morning and I will be doing my 4 mile recovery run. See you all for Saturday's run. How many miles Sat?

Congrats Dustin on your test!

Thx!
Carri
Sent via BlackBerry from T-Mobile

-----Original Message-----
From: "Diane Vives, Fit4Austin" <d...@vives-ctl.com>

Date: Tue, 8 Sep 2009 07:13:38
To: <fit4a...@googlegroups.com>

Subject: [Fit4AustinRunners:43] This morning- my apologies

[susanna...@yahoo.com]

Rachel and I are doing the same thing. See you all on saturday.

Sent via BlackBerry from T-Mobile

-----Original Message-----

From: carri <carr...@gmail.com>

Date: Thu, 10 Sep 2009 10:55:53
To: <fit4a...@googlegroups.com>
Subject: [Fit4AustinRunners:56] Re: This morning- my apologies