Here we go… if you’re not coming on Tues or Thurs to Taylor Track Time, Please do the whole thing. We’ll have different stuff at practice.
If you are planning to come to track on Tuesday only, then pick the Day 1 or Day 2 plan that is most different from the main set .
If you are planning to come to track on Thursday only, pick day 1 or 2… your choice.
Everyone does Day 3 please.
Day 1: 5-10 min warm up walk. 6 x 2 min run/3 min recovery walk. 3-5 min cool down. Please note this may be a 40-50 min walk. If you’ve not done this yet, I want you to start distinguishing your runs or power walk sections. I want these to be faster than what you’ve been doing. They are still short, and you’ve got good recovery afterwards.
Day 2: 10-15 min warm up warm or super easy run. 10 min Z2 (natural pace, then back off a little). Make sure this pace is a lot slower than your Day 1 pace. 2 min walk, 10 min Z2 again. 10 min walk to cool down. *Note – if power walking. on that Z2 section you push your pace.
Day 3: Endurance day. 1 hour walk, somewhere in between leisure & Z2. If you were running before the start of this program, warm up 10-15 minutes, then run 5 min Z2, 1 min walk; repeat til time.
Week 6: Day 1: 5-10 min warm up walk. 10 x 1 min run/1 min recovery walk. Recovery walk for a total of 3 min after the 10th one, then 5 x 1 min run/1 min recovery walk. 3-5 min cool down. Please continue to d distinguish your runs or power walk sections. I want these to be faster than what you’ve been doing. They are still short, and they have short recovery. We are working on your ability to recover.
I need to hear from you that you are continuing to do the work please, regardless of joining Taylor Track Time.
You feel it, right? That little bit of coolness in the wind? So heavenly.
And that means Triathlon & Run season are upon us or fast approaching!
Taylor Track Time – Tues & Thurs 630p, Memorial Field
As in it starts TOMORROW. We should have some new faces joining us from the Couch to 5k virtual program of August. Non-club members get 1 session as club guest, then they will be asked to join ($20 individual, $30 family). Registration is through the City of Taylor, either drop in ($5) or punch card (10 sessions for $40). Pay online or in person.
GoodLife 5k
Mark your calendars for our first running event – Oct 12, right here in Taylor. Always nice to support local events. Discount code gets you $5 off. No race day registration. Register now while you’re thinking about it.
$25 – Early Registration (now through September 30th) $30 – 10/1- 10/11 $35 – Race Day
Road race schedule… options…
A new person brought to my attention a new trail fest in Hutto at the end of March. So I’ve added it to the list because of proximity, acknowledging that trail running is not for everyone. I’m not sure which I’ll be able to participate in from March on until I have my middle school track season schedule. Stephanie can be your champion for the ones I can’t make.
I’ve also added the Amber Moon Studio Turkey 10 – Run for the Pie!
Nov 28 – Amber Moon Studio Turkey10 – Run for the Pie!, Brushy Creek Lake Park, Round Rock. Bring pie, or your fav thanksgiving dessert.
Dec 14 – Spicewood Vineyards 5k, 10k, HM. Discount code – $5 off. Would also like to have a few volunteers. I’ll be helping w race morning packet pick up.
Your guide to everything under the moon, the Amber Moon, 9/1/2024
My days are full again. I’m getting more comfortable with how I want to be as a middle school cross country coach. I’m up to 24 minutes of running. I’m about to sign up for my first 10k of the season, one of my old favorites, Spicewood Vineyards. It all makes me very happy.
The cats, aka the furry overlords, have a slightly different opinion. My lap is not available nearly enough, as evidenced by when I do actually sit in my recliner ‘static cat’ happens (in human words, I’ve suddenly got several on my lap – think ‘static cling’ but with cats).
all those studio bath colors!
I realized just last week that the hall/studio bath now makes me happy. Really happy. So much fun & color. No more beige. I’ve still got the cabinets to paint, but their current gray is ok. The avocado tile is brighter, as is the whole room. Ah.
When I realized that the bath put a big smile on my face, I thought back through ALL I’ve done on the house. I’ve done a lot. It feels really good to be seeing progress again. I *think* I’m getting ready to start Round 2 on spaces – touching up, refining, improving. Back porch, hallway & repainting the shed are on my list to get done by the time cross country ends.
My new knees sidetracked me for a bit in a lot of ways, and I’m getting back on track – in fitness, with the house, with getting creative, and having energy for things. The knee issues started in 2019. Then got much worse in 2023 before the first one. So, we’ll say a 5-year break, and now I’m coming back. This, too, makes me happy. Hello, Happiness!
Update on the various group classes
Masters swim has finished. I’m already looking forward to next summer, when I’ve asked for a stroke clinic (for those that can swim 25y continuous) in front of the masters swim (for those that can swim 100y continuous). City of Taylor says they are game!
Cross country has taken up a few of my Taylor slots. I knew that coming in. So… since my schedule is looking a little full, and for those of you reading this, I will be opening a few Monday slots during through Oct 19, 2024 (our championship meet). The catch – you have to ask. They’re not going to be on my scheduler, cuz that would be more work on my end for something that only lasts another 1.5ish months.
Some weeks it might be 1 session, others 2, and still others – nothing. Mondays are my appointment days, when I take care of me. Plus, I still need time to get behind the scenes work done. I seem to have created more for myself of late.
Taylor & virtual updates
Last minute cancellations happen. Contact me to get on the waitlist, or for Mondays.
Mon, 9/9, pending
Thurs, 9/12, 1215p
Mon, 9/16, 115p
Tues, 9/17, 115p
Mon, 9/23, 330p
Tues, 9/24, 115p
Mon, 9/30, 1p, 215p
Austin updates
Openings are subject to change. These openings are a reflection of this exact moment in time.
Wed, 9/4, 245p (30 min only)
That’s it until October. Please ask to be put on the wait list if you’re wanting something earlier.
Thanks for reading this far. I truly appreciate it. If I said something that inspired you, made you laugh, or made you go ‘hmmmmmm’, let me know!
This first month has been your “initial phase of conditioning“, since this program assumed you weren’t active or were slightly active. I know some of you are more active, so maybe it’s been a period of something different, increasing intensity, or trying something new.
How was your recovery week? How was running/power walking up those inclines? I did 2 sets. The 2nd set felt much better. My knees just weren’t feeling warmed up the first set, and I even made sure I walked at least 20 min before I ran.
Ready to add more running in? If you’re a walker, we’re gonna up your power walking.
After this week, we shift. The intent of this program is that you now attend the Tues/Thurs 630p Track sessions (Memorial field track). You get some in-person attention, work on form & technique, and how to build a better warm up. And a community.
There will still be emails. There will still be a weekly plan. How you get it though, may be changing.
Please reply to this email to get your GoodLife 5k discount code. Remember, to submit your required weekly updates on your training to get the code… you can still submit them now if you need.
Week 5 Training
Reminder: If I say run, it may mean “power walk” for those of you walking.
Day 1: 5-10 min warm up walk. 6 x 2 min run/3 min recovery walk. 3-5 min cool down. Please note this may be a 45-55 min walk.
Day 2: 10 min walk warm up, 10 min easy running*, 5 min walk, 5 min easy running*, 10 min easy walk as cool down. (40 min total)
easy is “Zone 2” from last week’s email, or, whatever your natural pace is, go a little slower.
If coming on Tues and/or Thurs, buy your City of Taylor Fitness Punch Pass. I will have punch cards on 9/3. Please be prepared to show me your receipt. As I’m typing this, they have not updated our program on the website yet, but you can get the pass.
Thank you
I appreciate each of you taking part in this program, whether or not you completed it. It’s a learning for all of us. Timing sometimes isn’t right. It was hot. It was August. Hopefully you learned something about yourself!
I took your suggestion and focused on swinging my arms during my walk.
I also consciously walked faster on my 1 min walk intervals (45 sec run).
Result is my 2-mile pace went from 16 to 13:41 w/ average HR 131. Fastest run pace 8:30. I’ll take it!
Way to go Christina!
How is YOUR progress going? Seems like last week was a low week – a couple of you ‘only’ got in 2 of the days. That’s perfectly fine on occasion. Life happens, right? You do what you can, get back on track, and keep going. The important thing is that you first acknowledge that life is saying you only get 2 in this week. And next week, get in all 3.
And a reminder – it’s perfectly fine to walk this whole program. Or to only do 1 of the run days, power walk the other. Make what you do intentional. Walk &/or run with purpose.
This is recovery week
We’re taking the foot off the gas a little, in terms of volume. We’re not adding any more run time then last week, maybe even backing down a little.
Why? Your body needs a brief time to rebuild. If you keep the foot on the pedal the whole time, you’re body will eventually break down. Intentional breaks, like this week, help you start off fresh, stronger, when next week resumes. So keep that in mind if you do more than this program. Back all of it down a little.
Walkers – please remember to distinguish your walk phases w your arm swing. If you’ve not yet started bending elbows, it’s time. Already doing it? Then start pushing your pace more: shorten your stride a bit, and focus on the push off from the back foot.
Day 1: (which I apologize I didn’t include last week) – 25-35 min walk, comfortable.
Day 2: 5-10 min warm up, Include this route in your plan, then 3-5 min cool down walk. Keep total run/walk time to no more than 40 min, unless you are already doing more.
On the mapped route, RUN/power walk the east/west roads, walk the north/south. In other terms, run up the hills (they’re short). Route is made in MapMyRun, so get your free account if you don’t already have it. Link your watch to it, or you can use the app to track your workout. Questions? Ask, please. This route is 0.9 miles. Feel free to do it twice even (why I looped it).
Day 3: The longer run. 25-35 min total, add in 5 continuous minutes of running/power walking.
Week 5: Day 1: 5-10 min warm up walk. 6 x 2 min run/3 min recovery walk. 3-5 min cool down. Please note this may be a 40-50 min walk.
With a 2 min recovery, you won’t be quite recovered in between sets. With a 3 min walk, you should be, therefore, able to have more consistent intensity when running.
Running heart rate zones
Had a question from the virtual meeting on Heart rate zones.
This is ONE way to monitor intensity. If you are a walker, you are likely not going to get above Zone 2 except on hills.
For those running, in any run segment under 3 min, your heart rate won’t have responded enough yet to use it accurately. The cumulative effect over the run/walk segments may be useful.
It’s when we get into segments over 3 minutes that we can start using heart rate as a guide. And we’ll be getting into this. These longer runs/power walks will be at a lower heart rate, and for the purposes of this Couch to 5k, mostly like Zone 2, maybe Zone 3. This means you need to go s – l – o – w… but if you do it, you’ll find your pace does start picking up.
We’ve got a 5 min run so far… as long as you finish it still running, trying to be at a consistent pace, you’re good. I’ll let you know as we progress where you should be.
Other ways of monitoring intensity: talk test, and your run or walk pace. May I leave those for future weeks?
Strength training
Another topic from our virtual meeting: a simple strength plan for you to do at home.
stationary lunges > reverse lunges > reverse walking lunges. 2 sets, 15 reps. Once stationary (feet don’t move) is easy, move to reverse, then reverse walking.
calf raises – 2 sets, 15 reps. If doing both legs together is easy, try one at a time.
single leg balance – hold for 30-60s
side plank – hold for 30s, start w knees down, then progress to knees up. It’s ok to release down and keep working during that time until you can hold it.
push ups – on knees to start, and keep in mind its about bending your elbows. Work up to 2 sets, 10 reps
stick good mornings. It’s also a good hamstring/low back stretch when done correctly. 1 set of 15 to start.
TYLW(upper back work) 1 set of 5-8 to start, and get in all letters, take a break in between.
Questions? Ask. I can link more videos.
Action items
Include specifics on when you’ll be getting in your 3 sessions this week.
mine: Tu after I get done coaching cross country, head over the Brushy Creek, get it in; Wed 845a from my house (7a if I wake up early enough); Sun after Iget up w no alarm & get the critters & myself fed, also from my house.
You may also include last week’s sessions or you can send that to me directly.
Your guide to everything under the moon, the Amber Moon, 8/12/24
August. Middle school cross country has started! My schedule shifted, and then because it’s supposed to be over 100 this week, we’ve switched to an early morning practice. I prefer 4p. It just fits better. I certainly don’t mind a 630a practice, but when I have to drive in 35 min to get there…
Masters swim has been extended on Sundays. Yes, I’m working on a weekend. It’s just thru 9/2. And it’s small enough I get to swim a little too.
Couch to 5k is in its 3rd week.
Much like June, lots of what feels like new programming, and that schedule shift. I did figure out from my Summer schedule that I really do miss my early morning runs/coaching from pre-COVID days. Life is gonna shift again in September as programs restart (Taylor Track time) and masters swim ends for real until next year.
Which brings us to today. A Monday. And I’m just now getting this out. Yeah, it’s been crazy busy.
I’ve got a few fun things planned
Monday, 9/2 – Labor Day – Decker Hills. For my runners out there, I’m inviting you to join in on an 8.5ish mile run around Decker Lake. We gonna eat some #hillsforbreakfast. I’ve got an athlete in training that needs to do them, so I thought I’d give her some company. Your company. I’ll be driving support, so you can cut short if you need. Sign up here.
Fall running virtual group coaching. Starts Labor Day weekend.
Spicewood was one of my favorite 10ks. And I intend to be run/walking it this year. Come join me!
You can also choose the Decker HM, since it’s a just week later. If the Labor Day Decker Run goes well, we may have another group training run along the way.
These events are tentatively on The Quack Pack‘s calendar. Some past favs, some new favs. We won’t do all, but this is what we are looking at. Who’s ready to come play? Please contact me for more info.
Taylor & virtual updates
Last minute cancellations happen. Contact me to get on the wait list.
Thurs, 8/15, 1130a, 3-5p
Fri, 8/30, 1215p (30 or 45 min only)
Austin updates
Openings are subject to change. These openings are a reflection of this exact moment in time. Please ask to be put on the wait list if you’re wanting something earlier.
Hopefully you’ve completed the first 2 weeks’ of activity. If not, it’s okay. You may find you also want to redo a week. Consistency is key. If you really like a workout I give, let me know, I can style more like that.
Check in
What is 1 thing you’ve learned so far? Anything related to the program is fair game.
Here’s mine: I figured out my knees need me to do a run, then a walk, then a run session… if I try to run, run, walk… they protest. So I’m going out of order from what I write. Goal is to get them done, in any order.
What is 1 thing that is a challenge for you so far?
Here’s mine: I am still in the mindset of workouts should last an hour. It’s what I’ve done for so long. I’m getting there, and actually enjoying the shorter sessions for where I am right now. The shorter session also fits better in my schedule with everything I’m doing at the moment.
If you’re up for it, hit reply all and let the group know. I bet others are also having similar findings. Let’s start conversations around these answers.
Motivation
Maybe we should call it “habit forming”? In the meeting video I talked about 2 things that can help with habit forming/motivation. One is The CALM Method, developed by Austin local Ryan Lanier. Her book, is a guide to ditching last minute living. She’s not ADD, but she, personally, is all over the place. I’ve seen her grow thru the process of this book. Please refer to her website for more info, oh, and she’s got a FB group, The CALM Collaborative, if you want more interaction on this. It’s free.
Another option – Atomic Habits. I mentioned this book in the meeting video. Break your habit down to the smallest thing you need to do to get it done. Putting on your shoes, for the purposes of this program is probably a good one.
Now combine the 2… setting it in your schedule, and setting your shoes out. Let’s see if this creates even greater success.
A few other things you can do:
invite a friend to join you
we’re here for accountability… use the email group to help you
invite someone from this group to join you
sign up for a free 15 min “meet & greet” to chat about how to get these things in around life (you get 1 between now & Good Life 5k, if you so choose to use it).
The Plan
Note: as you get farther into this, you may notice you need a longer warm up. Please lengthen it out as YOU need. Up to 15 min is good. Keep the cool down to about 5.
Week 3, Day 1: 25-35 min walk. The first & last 5 minutes, take it easy.
Week 3, Day 2: 5 min warm up walk. 6 x 1.5 min run/2 min recovery walk. 5 min cool down
Week 3, Day 3: Hills! We did 1 repeat on Dellinger this past week… so now we are on to 2 repeats, from North to Bull Branch. Add in 5 continuous minutes of running, just once, somewhere in the session – need not be on the hill. Slower pace than you’ve been going. Learn to be consistent. Next week, we’ll do a different hill.
My week: I’m doing M @ 8a, W @ 845a, and Th @ 830a this week, all starting from my house.Sunday I’ll be in Austin, and will get in some yummy hills.
Race Course: if you want to start getting specific on training, you can begin to incorporate segments of the 5k course. We’ll have you doing the full thing as we get into September, so if it’s not convenient, no worries. We’ll get you there. It’s flat except for Dellinger.
Action items
Email ‘reply all’ the responses to the check in questions.
Include specifics on when you’ll be getting in your 3 sessions this week.
You may also include last week’s sessions or you can send that to me directly.
Firstly, THANK YOU. This summer’s masters swim was… a-ma-zing. I thank those of you that participated. And by request, we’re adding a Sunday 3p thru Labor Day.
To my middle school runners & parents – thanks for trusting me with your kids! I had fun. I hope they did too.
If you’ve got feedback on either program, I’d love to hear it.
I truly appreciate you taking part in our stuff, for laughing with us, asking questions that extend our programs a little more. We’re here for YOU, so give us your ideas!
We’re entering the transition period from Summer to Fall, from swimming to walk/run… and working toward some team events. We’ve got a few already selected, and would like your input for 2025. We’ve picked ones with a couple distances available to accommodate everyone. We don’t want/need something monthly, but would like a few events to work toward. Destination races can be fun! BTW – power walking is totally acceptable. That’s my plan for this year, new knees and such…
Drop us an email, let us know what interests you, what we’re missing, etc.
Upcoming activities
Friday, Aug 9, 6:50am, Fire Station bike route. Starts from Bull Branch. Wheels down at 7a. Plan to be there 6:50 please. We’ll be out about an hour.
Sunday August 11, 18, 25 & Sept 1 @ 3p. Masters Swim continues! By request. Please sign up. $28 for all 4, or $12 drop in rate. Must be a club member to join. 1 guest visit allowed.
Couch to 5k training. Already started but join at any time, start from your beginning. Accountability. Explore some new roads, maybe even. Virtual, do the program as it fits into your schedule. Register here.
Taylor Track Time. Tuesdays & Thursdays 615p starting September 3 at Memorial Field Track. Register through the City. Must be a club member to join. 1 guest visit allowed. Will be run thru the City’s punch card system.
Thanksgiving morning.Amber Moon Studio Turkey 10. It’s currently a facebook event, so please RSVP there to get the latest info.
Meet our sponsors
Enjoying our cute logo? You can thank Christi Collins Quiroz, Paul Quiroz, and their company, Signco Wraps. Again, sometimes it’s who you know! Christi is an extremely talented graphic designer that happens to be Stephanie’s cousin and friend. Signco Wraps specializes in commercial fleet graphics, but also offers other services such as graphic designs and banners. Although they are located in Baytown (south of Houston), the internet makes it seem like they are just down the street. Check out their website for more information.
We are here for YOU, because of YOU
Thanks for reading! Reply all for any questions, RSVPs, and general comments! We appreciate you!
Now this is what I’m talking about. August 1 just happened at a busy time, so I’m getting my ducks in a row now… they were at a rave last week. (hahahaha)
Virtual meeting
Thursday, 8/8, 630p. Please use the link for this Zoom session. I’ve got a small agenda, and lots of Q&A time. Feel free to send me questions in advance, topics you’d like addressed, etc. I’ve also invited you via my google calendar, so look for that if you like an easy life.
Can’t make it? I’ll record & send the link next week.
Each of these emails is online, so you can easily go review them anytime, if you like to keep your inbox clean. Please bookmark www.ambermoonstudio.com/updates. Look for our title, & that pic up above. Zoom & program specific links will not be available on the website.
Checkin’ in…
So how’d you do last week? Please remember to send me a screenshot of your walk/run activities.
How’d it feel? Easy? Hard? Just enough? Ready for more?
Just something to think about
If you were walking, did you play with your arm position like I suggested?
If you are on a treadmill, put 1% incline on there. Let your hands be in a natural walking position (avoid holding on). It’s ok hold on occasionally, but majority of the time should be hands free. You can take it up to 2% as you get used to it. This is “equivalent to outside”. If you’re at 0, it’s kinda like going downhill.
If you’re outside, how did the surface you were on feel? Next time you’re out, notice. Concrete is one of 2 surfaces that does not give your body feedback on how it’s doing. And… the GoodLife 5k will be on mostly asphalt. Yes, there’s safety to be aware of, and sometimes the concrete is just easier, just be aware, please. If things start to talk (knees, ankles, hips, etc), try switching off concrete as much as you can. Save it for the 5k.
The Plan: Week 2
Please remember you have the ability to move these days around as fits best for you. They can be done in any order, and preferably spread out throughout the week.
Day 1: 20-30 min walk. Yep, nice and easy, just go. Enjoy. The first 5 min, take it easy (‘warm up’), ditto for the last 5 (‘cool down’).
Day 2: 5 min walk, 5x 1.5 min run/2 min recovery walk, 5 min walk. If you have a Garmin, you can actually program your watch to tell you when to run & when to recover.
Day 3: 30 total min of walking, but include 1 trip up & down Dellinger Dr. And I mean all the way up to North, all the way down to Bull Branch Park. The first 5 min, take it easy (‘warm up’), ditto for the last 5 (‘cool down’). Feel free to add a loop around Bull Branch too. The intensity of this take place of running today. Why? Cuz this is the 1 hill in the GoodLife 5k. Let’s start practicing it now.
Week 3, Day 1 (in case you have Monday as a do it day): 25-35 min walk. The first 5 min, take it easy (‘warm up’), ditto for the last 5 (‘cool down’).
Action items
Put this week’s walk/runs on your calendar now. You may already have done it from last week. Great! Do the following week. If you’re digital, give all of this its own special color.
Send me when you’re doing your training this week, AND the screenshots from last week
Stay hydrated, wear breathable light colored clothing if outside. It’s about to get hot again.
Send me this week’s walk/runs after they are all done.
Firstly, thank you for taking part in this program! I’m excited to actually be joining you in it. Yes, I’m a run & triathlon coach, but I’ve also got 2 brand new knees, so we’re gonna build in slowly!
How does this work?
Each week I’ll send you the plan. Please add my email to your address book so it gets noticed.
I strongly suggest you track what you are doing, as part of getting the discount code for the GoodLife 5k is showing me that you are doing the program. MapMyRun is a simple app on your phone that can track what you do. A smart watch is fine. Strava, Garmin, etc will also allow you to screenshot each week and send it to me.
There are 3 total run/walks per week. Most days there will be time based workouts to be done anywhere convenient, for others, I’ll give you a segment to include in your activity. Not required, but it lets you explore different areas. So let’s go with “strongly suggested”.
Can you do more? Sure, as long as you are able to recover. If you find your toast (overdid it) after a bit, back off. Talk to me. We’ll figure it out. If you’ve not been active, I suggest you stick with 3 days.
Your days should be evenly spaced over the week… I suggest Tu/Th/Sat or Sun, maybe W/F/Su… get the idea? It needs to fit it into your schedule. You could do M/W/F, but you’ll eventually need a little bit more time on one of those days.
So go ahead, right now, and actually put it on your calendar for the rest of this week and next. I’ll wait….
Each week can be different. The important thing is to get it in.
What if you want to just walk?
Perfectly fine. On the segments labeled as “run”, walk with your arms bent to 90 degrees at the elbow. You’ll notice it picks up your pace without you even trying.
The Plan for this week
I’m including 1 for next week in case you’re doing one on Monday – my normal day to send out this email.
Day 1: 20 min walk
Day 2: 5 min walk, then alternate running for 1 min/walking for 2 min until you reach a total time of 20 min.
Week 2
Day 1: 20 min walk
I’ll schedule a Zoom call for next week so we can all chat in person.
ACTION ITEMS:
Reply all to this email, and say when you are doing your 2 run/walks between now & Sunday. Be specific. Include when, where and when.Here’s mine: “Friday 6a, on my treadmill, and Sunday, 6a, on my treadmill”.
At the end of Sunday, text or FB message me a pic of your walk data.
