Running Training Week 3

OK – 3rd week of the running training…

Your GOAL this coming week is EXACTLY the same as last week (I know – “boring” – but “effective” for getting your stronger/faster in these early first weeks)!

NEXT week will lead us into week FOUR where we will switch things up to keep your muscles and lungs adapting at the proper rate (we’ll also discuss NUTRITION next week in a podcast/audio).

Just like the last 2 weeks, we want you to complete at least THREE specific workouts:

  • one “interval” workout…
  • one “hill” workout…
  • one “endurance” workout (LSD = long slow distance)

Remember that the objective of intervals is to make you faster – the objective of hills is to make you stronger – and the objective of LSD is to improve your endurance and fat-burning efficiency.

Here is WEEK 3:

  • Sat Sept 16 or Sun Sept 17:
    • 60-70 minute Long Slow Distance (LSD) – “endurance”
      • RPE (rating of perceived exertion) = 5-7 (out of 10)
  • Mon Sept 18 or Tues Sept 19:
    • 1 mile easy jog to warm-up
    • 6-7 Intervals – “speed”
    • 60-seconds “fast” (RPE = 7-9)
    • 60-seconds “slow” (RPE (2-3)
      • NOTE = be sure to go hard / easy – NOT “medium”
    • 1 mile easy jog to cool-down
      • NOTE = this is only 6-7 minutes of “hard” effort – so if you want a longer workout, you can run additional “tempo” miles to your level of fitness.
  • Wed Sept 20 or Thurs Sept 21:
    • 1 mile easy jog to warm-up
    • 6-7 Hills – “strength”
    • 60-seconds per UPhill (RPE = 7-9)
    • 60-seconds per DOWNhill (RPE = 2-3)
      • NOTE = be sure to go hard / easy – NOT “medium”
    • 1 mile easy jog to cool-down
      • NOTE = this is only 6-7 minutes of “hard” effort – so if you want a longer workout, you can run additional “tempo” miles to your level of fitness.

Tempo workouts are those “medium hard” efforts that leave us feeling like we had a “good workout” – but they’re not very effective for actual “performance” – so we prefer to run tempo pace (RPE = 6-7) when we want to loosen the legs + free the mind (not for our 3 specific training sessions each week.

That’s all for now – please send Shawn and Julie any questions – and Good Luck training!

Amare Visits Milwaukee!

This coming Thursday, Sept 14 – Amare Global, The Mental Wellness Company, will be visiting Milwaukee WI to spread our message about the new paradigm of harnessing the microbiome and the gut-brain-axis to improve mental wellness.

We’ll be at the Olympia Resort in Oconomowoc (1350 Royale Mile Rd., Oconomowoc, WI 53066) from 7-8:30pm (see flyer below).

We’ll be talking about how “mental wellness” is misunderstood by most people – and how the new science of the microbiome (gut bacteria) and gut-brain-axis can help us to modulate our own levels of happiness, energy, focus, and motivation.

We would love to see you there!

Amare Milwaukee Flyer (PDF)

Amare Milwaukee Flyer

Toward a new mental wellness paradigm

Amare Global, The Mental Wellness Company is hosting TWO FREE events in Irvine CA:

  • Friday, September 22nd (6-10pm) – Pre-Launch Ribbon Cutting
    • At our new offices (17871 Gillette Ave, Irvine, CA)
    • Food, Ribbon-cutting, music/dancing, tours, photos

 

  • Saturday, September 23rd (9am-5pm) – Pre-Launch Summit
    • Irvine Marriott (18000 Von Karman Ave, Irvine, CA)
    • Hear the story that brought the founding executives together to form the Mental Wellness Company
    • Learn from Amare CSO, Dr. Shawn Talbott about the Amare Mental Wellness Products
    • Find out why CEO Hiep Tran wants to build the world’s most comprehensive Mental Wellness Platform
    • Learn from President of Sales Rich Higbee about Servant Leadership and the Amare Culture
    • Discover from CMO Mike Brown about the marketing tools available to help you share Amare
    • Hear from Founding Wellness Partner Pat Hintze about the Strive for Life Success System
    • Get a chance to PRACTICE your own Mental Wellness Techniques

 

See more on FaceBook = https://www.facebook.com/events/1908494066070345/

Register here = https://www.eventbrite.com/e/amare-global-pre-launch-summit-tickets-37462444179?aff=efbeventtix

Please see the Event Flyer (PDF) = LaunchEvent_flyer03

LaunchEvent_flyer03

LaunchEvent_flyer03.jpg

Running Study Week 2

Hi Everyone – this “2nd week” of run training that starts tomorrow (Sat, Sept 9) is very similar to this past week – just a little more of it – so no podcast audio this week (but we’ll have one next week when the workout changes up a bit).

Your GOAL this coming week is pretty much the same as last week – to complete at least THREE specific workouts:

  • one “interval” workout…
  • one “hill” workout…
  • one “endurance” workout (LSD = long slow distance)

Remember that the objective of intervals is to make you faster – the objective of hills is to make you stronger – and the objective of LSD is to improve your endurance and fat-burning efficiency.

Here is WEEK 2:

  • Sat Sept 9 or Sun Sept 10:
    • 60-70 minute Long Slow Distance (LSD) – “endurance”
      • RPE (rating of perceived exertion) = 5-7 (out of 10)
        • NOTE = be sure to go hard – easy – NOT “medium”
  • Mon Sept 11 or Tues Sept 12:
    • 1 mile easy jog to warm-up
    • 6-7 Intervals – “speed”
    • 60-seconds “fast” (RPE = 7-9)
    • 60-seconds “slow” (RPE (2-3)
      • NOTE = be sure to go hard – easy – NOT “medium”
    • 1 mile easy jog to cool-down
      • NOTE = this is only 6-7 minutes of “hard” effort – so if you want a longer workout, you can run additional “tempo” miles to your level of fitness.
  • Wed Sept 13 or Thurs Sept 14:
    • 1 mile easy jog to warm-up
    • 6-7 Hills – “strength”
    • 60-seconds per UPhill (RPE = 7-9)
    • 60-seconds per DOWNhill (RPE = 7-9)
      • NOTE = be sure to go hard – easy – NOT “medium”
    • 1 mile easy jog to cool-down
      • NOTE = this is only 6-7 minutes of “hard” effort – so if you want a longer workout, you can run additional “tempo” miles to your level of fitness.

Tempo workouts are those “medium hard” efforts that leave us feeling like we had a “good workout” – but they’re not very effective for actual “performance” – so we prefer to run tempo pace (RPE = 6-7) when we want to loosen the legs + free the mind (not for our 3 specific training sessions each week.

That’s all for now – please send Shawn and Julie any questions – and Good Luck training!

Amare Zoom Tonight

Hello Everyone,

We have a SPECIAL GUEST on tonight’s zoom visit! None other than Amare’s Chief Science Officer, Dr. Shawn Talbott! He will do his usual fine work of providing great insight into Amare’s unique Science and Product offering! We start in about an hour from now! Grab a friend and join us!

HERE WE GO! OUR FIRST FULL WEEK OF OUR FOUNDERS LAUNCH!

Each Night – Monday thru Saturday at 8 PM Central Time

Thursday, Sept 7th at 3 PM Central Time

SPECIAL SATURDAY MORNING LEADERS CALL – SEPT 9th

at 10 AM Central Time!

(This will have a different format – STRIVE for LIFE training will be discussed!)

USE SAME ZOOM CODE FOR ALL OF THESE SCHEDULED VISITS

Join from PC, Mac, Linux, iOS or Android: https://zoom.us/j/3900338036

Sincerely hope to see you there! Pat

Or iPhone one-tap :

US: +14086380968,,3900338036# or +16468769923,,3900338036#

Or Telephone:

Dial(for higher quality, dial a number based on your current location):

US: +1 408 638 0968 or +1 646 876 9923

Meeting ID: 390 033 8036

Running Week 1

Hi Everyone – and welcome to the first week of your running program!

Starting tomorrow (Sept 2) – and “running” (ha ha) for 8 weeks until our “race” on October 28 – your GOAL will be to complete THREE specific workouts each week:

  • one “interval” workout…
  • one “hill” workout…
  • one “endurance” workout (LSD = long slow distance)

The objective of intervals is to make you faster – the objective of hills is to make you stronger – and the objective of LSD is to improve your endurance and fat-burning efficiency.

Each week, I will also post a short Audio/Podcast explaining the objectives for the coming week. Workout 1 audio is below:

I will also post each workout to this blog – so here is WEEK 1:

  • Sat Sept 2 or Sun Sept 3:
    • 60-minute Long Slow Distance (LSD) – “endurance”
      • RPE (rating of perceived exertion) = 5-7 (out of 10)
        • NOTE = be sure to go hard – easy – NOT “medium”
  • Mon Sept 4 or Tues Sept 5:
    • 1 mile easy jog to warm-up
    • 5-6 Intervals – “speed”
    • 60-seconds “fast” (RPE = 7-9)
    • 60-seconds “slow” (RPE (2-3)
      • NOTE = be sure to go hard – easy – NOT “medium”
    • 1 mile easy jog to cool-down
      • NOTE = this is only 5-6 minutes of “hard” effort – so if you want a longer workout, you can run additional “tempo” miles to your level of fitness.
  • Wed Sept 6 or Thurs Sept 7:
    • 1 mile easy jog to warm-up
    • 5-6 Hills – “strength”
    • 60-seconds per UPhill (RPE = 7-9)
    • 60-seconds per DOWNhill (RPE = 7-9)
      • NOTE = be sure to go hard – easy – NOT “medium”
    • 1 mile easy jog to cool-down
      • NOTE = this is only 5-6 minutes of “hard” effort – so if you want a longer workout, you can run additional “tempo” miles to your level of fitness.

Tempo workouts are those “medium hard” efforts that leave us feeling like we had a “good workout” – but they’re not very effective for actual “performance” – so we prefer to run tempo pace (RPE = 6-7) when we want to loosen the legs + free the mind (not for our 3 specific training sessions each week).

  • Keep in mind – our Weekly Goal:
    • 1 Interval workout
    • 1 Hill workout
    • 1 LSD workout
    • Other workouts = weights, cross-training, Tempo – can all be added in based on your fitness, time, and motivation.

That’s all for now – please send Shawn and Julie any questions – and Good Luck training!