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SPORTS

Relay is a goal to achieve

THE BEAUTY of the 911 relay is that it gives a trainer and a participant an opportuni- ty to work towards a specific, realistic goal.

By Charles Curtis

Contributing Writer

The most important factor is in developing the program that suits your ultimate goal,

With that “end in mind” you must also know where to begin and the steps to take you there.

A typical participant in this exciling event is North Shore News managing editor Tim Renshaw. a member of the paper's O11 relay team, registered in the leisure division of the relay.

Tim has kept active by attend- ing a circuit class at the News two to three times per week. He walks at night but does not run.

In fact. Tim is not a fan of run- ning and says that “it slightly both- ers his knees and it is boring.”

With this understanding of Tim's needs, we will focus on developing a program to get him through the event with as little soreness and as much enjoyment as possible.

We already know Tim has a car- diovascular and muscular base of fitness because he has been regu- larly attending fitness classes. so we can attend to a few other details.

First off, we should ensure he has proper running shoes for train- ing and for the event.

We'll set up a target training zone so Tim knows exactly the intensity and pace he needs to start and progress his jogging. There are three ways to determine a safe and optimal pace:

. Heart Rate Training Zone. Low end, calculated by (220-your age) x 0.6 x 1.15.).

For a 40-year-old person 124 beats per min (20 beats per 10-sec- ond count) is normal for those who have stayed fit for the past six to 12 weeks.

2. Perceived rate of exertion. Scale of exertion from one to 10 (one is very easy, !0 is extreme).

Tim should be training at five to six. A novice should begin at three to four.

3. Talk Test. While training, you are exercising at a safe pace when you are able to talk.

4. Base Training. Tim should begin a progressive jogging pro- gram thiee, preferably four, times a week for the next nine wecks.

For a novice runner, it is impor- tant to begin alternating jogging and walking.

Begin with a two-minute jog and two-minute walk und progress by adding two to five minutes of jogging per week until you are able to complete 15 minutes continu- ously.

Tim's goals would be to achieve 30 minutes of continuous running to establish an endurance base for more specific training.

Once those first four to six weeks are completed. it is time for Tim to geta Hitde more specific. This means working on his time for the run.

The two-kilometre 91 l-relay distance run will take most people between 6.5 and 15 minutes, so Tim will work on his cardiovascu- lar effeciency once a week and complement his endurance runs by performing multiple intervals of one-, two- and four-minute fast runs.

Charles Curtis is a personal trainer and president of Curtis Personalized Health Management, a firm specializing in fitness and lifestyle management.

CAT

NEWS photo Torry Petars

PERSONAL TRAINER Charles Curtis limbers up North Shore News’ mamaging editor Tim Renshaw for the 911-relay.

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