TEST
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<p style="text-align: center;"><strong>BLUE PROGRAM</strong></p>
<p style="text-align: center;"><strong><em>balance health productions</em></strong></p>
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<td colspan="14" width="1041"><strong>BLOCK 3/4 – WEEKS 9-12/16</strong></td>
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<td colspan="3" width="208"><strong>NAME: </strong></td>
<td colspan="4" width="416"><strong>GOALS:</strong></td>
<td colspan="2" width="104"><strong>WEIGHT:</strong></td>
<td width="78"><strong>GIRTHS</strong></td>
<td width="78"><strong>Waist:</strong></td>
<td colspan="2" width="78"><strong>Chest:</strong></td>
<td width="78"><strong>Hips:</strong></td>
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<td width="58"><strong>DAY</strong></td>
<td width="116"><strong>SESSION</strong></td>
<td colspan="2" width="87"><strong>ZONE</strong></td>
<td width="87"><strong>TIME</strong></td>
<td colspan="7" width="607"><strong>COMMENTS</strong></td>
<td colspan="2" width="87"><strong>HDYF /10</strong></td>
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<td width="58"><strong>1</strong></td>
<td width="116">WALK:RUNSTRETCH/ STRENGTH</td>
<td colspan="2" width="87">1</td>
<td width="87">30</td>
<td colspan="7" width="607">Always kick off your Monday session with a 5 minute mandatory walk.&nbsp;

Walk:Run @ 3:2 = 5 minutes x 2 = 10 minutes.

Walk:Run @ 2:3 = 5 minutes x 2 = 10 minutes.

Walk:Run @ 1:4 = 5 minutes.

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OR

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W:R at your most ideal ratio.

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OR

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Power Walk at your Zone 2 = 30 minutes

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Stretch Set 1

Strength Set 3</td>
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<td width="58"><strong>2</strong></td>
<td width="116">HOW A GOOD SESSIONS FEELS</td>
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<td colspan="7" width="607"><em>Your ‘best’ session is rarely your fastest, longest, or who you beat, but, totally being lost in the moment! For a period of time, you experience no pain, no stress, no worry, producing subconscious flow of all body parts!</em></td>
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<td width="58"><strong>3</strong></td>
<td width="116">TIMETRIAL 1CSTRETCH</td>
<td colspan="2" width="87">2</td>
<td width="87">?</td>
<td colspan="7" width="607">Change course and if possible add some ‘more’ hills.Finish again in ‘about’ 40 minutes.

Please use perceived effort – again, policing about ‘your’ Zone 2, and don’t catch yourself spent when ascending.

Feel free to run portions, again, at your totally controlled intensity – Zone 2!

‘How to best tackle Hills.’

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Finishing Time =

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Stretch Set 1

Strength Set 3</td>
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<td width="58"><strong>4</strong></td>
<td width="116">WILL YOGA OR PILATES HELP ME!</td>
<td colspan="2" width="87"></td>
<td width="87"></td>
<td colspan="7" width="607"><em>Answer: YES! </em><em> </em>

<em>85% of Australians sit for 14 of their 16 waking hours.  ‘If you don’t use it, you lose it.’ </em>

<em> </em>

<em>Any controlled movement asking for stabilisation is valuable.  Movement, subconscoiusly demanding more muscles to fire is good.  Recruiting mainly dormant muscle groups, namely; bum muscles, lower back muscle groups, and lower tummy muscle groups, will offer significant structural and postural benefits. </em>

<em> </em>

<em>Performing your own primary movements will result in improved; balance, performance, reduction of fatigue and injury potential.  </em>

<em> </em>

<em>Prioritise the simple ones – 2-3 x week. </em></td>
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<td width="58"><strong>5</strong></td>
<td width="116">SHOWER DOWN</td>
<td colspan="2" width="87"></td>
<td width="87"></td>
<td colspan="7" width="607"><em>Use your shower to warm down, returning peacefully back into your world.  Closed your eyes, fine tune water temperature, massage your lower legs (calves), and finish with a quick cold rush! </em><em> </em>

<em>Towel down, get changed, and stop, for five seconds!  That ‘feeling’ is a huge reason why we do this!</em></td>
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<td width="58"><strong>6</strong></td>
<td width="116">WALK/ RUN&nbsp;

LONG</td>
<td colspan="2" width="87">1-2</td>
<td width="87">90</td>
<td colspan="7" width="607">‘Going long!’ Why?&nbsp;

Easy 10 minutes warm up – either brisk walk, or 3:2 – W:R.

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Use your best Walk:Run ratio – Try 1:4 maintaining your Zone 2 throughout.

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OR

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Brisk walk the entire session = 90 minutes

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Stretch Set 3</td>
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<td width="58"><strong>7</strong></td>
<td width="116">WALK</td>
<td colspan="2" width="87">1</td>
<td width="87">30&nbsp;</td>
<td colspan="7" width="607">Life permitting – rev up your pins again.&nbsp;

Knock it over – Start at 5 am!

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Why ‘Early Morning Sessions’ are usually best.</td>
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<td width="58"><strong> </strong></td>
<td colspan="5" width="299"><strong>WEEK 9 TOTAL TIME: (160 mins)</strong></td>
<td colspan="2" width="299"><strong>BLOCK 3 TOTAL TIME: (160)</strong></td>
<td colspan="4" width="299"><strong>PROGRAM TOTAL TIME: (1375)</strong></td>
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<td width="58"><strong>8</strong></td>
<td width="116">WALK:RUNSTRETCH/ STRENGTH</td>
<td colspan="2" width="87">1</td>
<td width="87">30</td>
<td colspan="7" width="607"><em>Tell me why? I don't like Mondays. Tell me why? I don't like Mondays. Tell me why? I don't like Mondays. I want to shoot, The whole day down.</em><em> </em>

<em>Well, start with a training session!</em>

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5 minute warm up – walking or 2:3 – W:R

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W:R @ 2:6 = 8 minutes x 4 = 24 minutes

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OR

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Brisk walk 30 minutes – Zone 2

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Stretch Set 1

Strength Set 3</td>
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<td width="58"><strong>9</strong></td>
<td width="116">CADENCE IS KING</td>
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<td width="87"></td>
<td colspan="7" width="607">‘Finding and Practicing your IDEAL Running &amp; Walking Cadence’<em> </em>

o   <em>Cadence – how many strides you take per minute. </em>

o   <em>I firmly believe finding your most ideal running &amp; walking cadence is fundamental in avoiding injury and performing best. </em>

o   <em>Practice your ideal cadence over and over until it becomes your default. </em>

o   <em>Use metronomes or drumbeats off youtube. </em>

o   <em>Improved rhythm lowers perception of effort allowing for continued performance. </em></td>
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<td width="58"><strong>10</strong></td>
<td width="116">TIMETRIAL 1DSTRETCH

STRENGTH</td>
<td colspan="2" width="87">2</td>
<td width="87">?</td>
<td colspan="7" width="607">Design a 45 minute–ish course.Mix up terrain if possible.

Finish course as fast as you can while holding your Zone 2

Walk:Run or Brisk Walk

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Finishing Time =

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Stretch Set 1

Strength Set 2</td>
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<td width="58"><strong>11</strong></td>
<td width="116">LAUGH, WALK RUN!</td>
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<td width="87"></td>
<td colspan="7" width="607"><em>Laughing, Walking, and (appropriate) Running all produce the same ‘feel good emotions!</em><em> </em>

<em>Life is good!</em></td>
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<td width="58"><strong>12</strong></td>
<td width="116">DO SUPPLEMENTS WORK?</td>
<td colspan="2" width="87"></td>
<td width="87"></td>
<td colspan="7" width="607"><em>If a supplement (particularly when promoting athletic gains) is listed as banned – IT WORKS! (Big time).</em><em>If a supplement is NOT listed as banned – IT PROBABLY DOESN’T WORK! (but, it may!)</em>

<em> </em>

<em>KISS – Build aerobically slowly and appropriately, eat real, slow energy release foods, prioritise nutritious sleep, and, it’s likely you’ll reach your best performance.</em>

‘The Top Four Supplements’</td>
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<td width="58"><strong>13</strong></td>
<td width="116">WALK:RUN&nbsp;

LONG</td>
<td colspan="2" width="87">1-2</td>
<td width="87">90</td>
<td colspan="7" width="607">Easy 10 minutes warm up – either brisk walk, or 3:2 – W:R.&nbsp;

Use your best Walk:Run ratio – try 1:4 maintaining your Zone 2 throughout.

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OR

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Brisk walk the entire session = 90 minutes

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Is it possible to pick up your pace in the final 15 minutes – see what happens!

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Stretch Set 1</td>
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<td width="58"><strong>14</strong></td>
<td width="116">WALK:RUN</td>
<td colspan="2" width="87">1</td>
<td width="87">40&nbsp;</td>
<td colspan="7" width="607">Big weekend – 130 big ones!&nbsp;

Remember, the objective is logging time – not tearing it, and you, up!

&nbsp;

Think about your pace, be intuitive as to your best output allowing your return in one piece but well satisfied with your achievement.

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Say it again – Don’t blow the doors off early!</td>
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<td width="58"><strong> </strong></td>
<td colspan="5" width="299"><strong>WEEK 2 TOTAL TIME: (210)</strong></td>
<td colspan="2" width="299"><strong>BLOCK 1 TOTAL TIME: (375)</strong></td>
<td colspan="4" width="299"><strong>PROGRAM TOTAL TIME: (1585)</strong></td>
<td colspan="2" width="87"></td>
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<td width="58"><strong>15</strong></td>
<td width="116">WALK:RUNSTRETCH</td>
<td colspan="2" width="87">1</td>
<td width="87">20</td>
<td colspan="7" width="607">Super easy Monday – following big weekend.&nbsp;

W:R @ 2.30:2.30 = 5 minutes x 5 = 20 minutes

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OR

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Brisk walk = 20 minutes

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<strong><em>As a consequence of your ‘big’ training weekend, </em></strong>

<strong><em> </em></strong>

<strong><em>You may experience these two feelings today. </em></strong>

<strong><em> </em></strong>

<strong><em>Breathing challenges: </em></strong><em>Remind yourself to relax your neck and shoulders, and breath as you would while sleeping.  Rhythmic control is essential as your legs and arms will return the same even and relaxed tempo.  </em>

<em> </em>

<strong><em>Appetite surges: </em></strong><em>Carbohydrates, sugars, processed choices, could come into play today.  Start the day with increasing real fats at breakfast.  Load up on ‘good fats’ while increasing water (with lemon and a little salt) consumption.  </em>

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Stretch Set 1

Strength Set 3</td>
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<td width="58"><strong>16</strong></td>
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<td colspan="2" width="87"></td>
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<td colspan="7" width="607"><em>Either you run and walk today,</em><em> </em>

<em>or</em>

<em> </em>

<em>Today will run, and walk over you!</em></td>
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<td width="58"><strong>17</strong></td>
<td width="116">TIMETRIAL 1DSTRETCH</td>
<td colspan="2" width="87">2-3</td>
<td width="87">40?</td>
<td colspan="7" width="607">Same as last week’s course.&nbsp;

Looking for another personal best!

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Finishing Time =

Post your PB on Team App

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A ‘Poor TimeTrial Result’ could mean you’re fighting an uninvited guest.

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Stretch Set 1

Strength Set 3</td>
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<td width="58"><strong>18</strong></td>
<td width="116"></td>
<td colspan="2" width="87"></td>
<td width="87"></td>
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<td colspan="2" width="87"></td>
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<td width="58"><strong>19</strong></td>
<td width="116">DOES ALKLISING WATER WORK?</td>
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<td width="58"><strong>20</strong></td>
<td width="116">WALK½ WAY STRENGTH</td>
<td colspan="2" width="87">1-2</td>
<td width="87">60</td>
<td colspan="7" width="607">Take it out as normal, even consider throwing in a little ‘Walk:Run’ @ 3.30:1.30Stop at half way.

Perform Strength Set 1

Now finish your workout, again throwing in W:R if capable and interested.</td>
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<td width="58"><strong>21</strong></td>
<td width="116">WALK:RUN</td>
<td colspan="2" width="87">1</td>
<td width="87">30&nbsp;</td>
<td colspan="7" width="607">Walk:Run @ 3.30:1.30 = 5 minutes x 6 = 30 minutes&nbsp;

OR

&nbsp;

Continue brisk walking while matching your ideal nutritional choices.</td>
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<td width="58"><strong> </strong></td>
<td colspan="5" width="299"><strong>WEEK 3 TOTAL TIME: (160)</strong></td>
<td colspan="2" width="299"><strong>BLOCK 1 TOTAL TIME: (460)</strong></td>
<td colspan="4" width="299"><strong>PROGRAM TOTAL TIME: (1065)</strong></td>
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<td width="58"><strong>22</strong></td>
<td width="116">WALK:RUNSTRETCH</td>
<td colspan="2" width="87">1</td>
<td width="87">30</td>
<td colspan="7" width="607">Last week in Block 2.&nbsp;

10 min brisk walk

Walk:Run @ 3:2 = 5 minutes x 4 = 20 minutes

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OR

&nbsp;

30 Brisk walk

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Stretch Set 1

Strength Set 1</td>
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<td width="58"><strong>23</strong></td>
<td width="116">LAYERING YOUR FITNESS &amp; HEALTH</td>
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<td width="87"></td>
<td colspan="7" width="607"><em>I would hope you’ve noted the slow, controlled, and monitored approach to your preparation.  Avoid spooking your body!  Build up gradually! Soon this program will end, allowing you now select another lifestyle friendly challenge.  </em><em>Employ the same measured build, avoiding injury, sickness, and de-motivation at all cost. </em></td>
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<td width="58"><strong>24</strong></td>
<td width="116">HEALTH CHECK</td>
<td colspan="2" width="87">1-2</td>
<td width="87">?</td>
<td colspan="7" width="607"><em>I call this a</em> ‘Health Check Run.'&nbsp;

o   <em>It offers nothing more than assure you’re well capable of nailing your goal event on the weekend.</em>

o   <em>You are healthy and ready to go. </em>

o   <em>So make this session feel relaxed, perform the entire session at your ‘super comfortable’ effort.  If you choose to walk super slowly, then so be it! </em>

o   <em>You want to be returning feeling great, and knowing you could easily press harder if required  – but don’t. </em></td>
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<td width="58"><strong>25</strong></td>
<td width="116"></td>
<td colspan="2" width="87"></td>
<td width="87"></td>
<td colspan="7" width="607"></td>
<td colspan="2" width="87"></td>
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<td width="58"><strong>26</strong></td>
<td width="116"></td>
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<td width="87"></td>
<td colspan="7" width="607"></td>
<td colspan="2" width="87"></td>
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<td width="58"><strong>27</strong></td>
<td width="116">WALK</td>
<td colspan="2" width="87">1</td>
<td width="87">15-30</td>
<td colspan="7" width="607">Often a super easy walk is best the day before your key event.This is great to settle a few nerves, loosen up creaky joints, and help digest your loaded calories. It will also help you sleep just a little bit more deeply.

&nbsp;

Normal lunch – Normal Dinner – Normal bed time.

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<strong>Have all your gear ready to go</strong>

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        Checklist

        Shoes – Laces checked

        Socks

        Shorts or Running Knicks

        Race singlet, shirt, compression top/ Race bra

        Hat/ Visor, Sunglasses

        Ipod tuned and powdered - optional

        Body glide

        Race Number

        Timing chip – DON’T FORGET THIS ONE (Set alarm for tomorrow morning just in case)

        Throw away warm gear – trackies and jumper

&nbsp;

<strong>Logistics</strong>

ü  Transport

ü  Parking

ü  Possible warm up area

ü  Mobile phone transport

ü  Toilets

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<td width="58"><strong>28</strong></td>
<td width="116">RACEDAY</td>
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<td width="87">?</td>
<td colspan="7" width="607">Where were you 12 weeks ago?Check out the PROGRAM TOTAL TIME:

Congratulations!

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BLUE TEAM RACE VIDEO

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<td width="58"><strong> </strong></td>
<td colspan="5" width="299"><strong>WEEK 3 TOTAL TIME: (150)</strong></td>
<td colspan="2" width="299"><strong>BLOCK 1 TOTAL TIME: (610)</strong></td>
<td colspan="4" width="299"><strong>PROGRAM TOTAL TIME: (1215)</strong></td>
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TEST

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