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January 10, 1997     Cape Gazette
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January 10, 1997

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58 - CAPE GAZETYE, Friday, January 1O - January 16, 1997 A lO-week walk-to-jog program with 10 golden rules to follow For the past week, I've been hit with fitness questions from local athletes or want-to-he athletes re- garding walking and jogging and how to go about the sport. Last Tuesday, while picking up lunch at the Beach Deli, I was cor- nered by two women in their mid- 40s adjacent to the potato chips as they greeted me by saying "Hey, you're the young man who knows about the sport we want to try." Right away I felt real good after they called me young, since last month I was hit with an "over the hill" birthday bash by the lovely Shields nurse and shadow Pat P for just turning 30. "Well, hello to you too. Who are you?" I asked. Several questions followed in a span of 10 minutes like: What kind of shoes to wear? What time should we do it, How much? How often? and How fast should we do it? What is this? What is that? After 10 minutes, I felt like Alex Trebeck as my turkey melt was melting. I hope I was a help to them as I sent the following workout program and tried to sell them on our weekly Grove walk- ing and jogging club in Rehoboth Beach. As I drove back to school, I wondered why I was still active in one of the lowest paying profes- sions on the market, when maybe I could be a fitness consultant for my own private health firm, or maybe an off-season fitness coach for a local professional team. Bot- tom line is that I enjoy helping people and promoting walking and jogging, while I'll probably retire a dreaming teacher. Just after New Year's, I re- ceived a call from a woman I think lives in the Millsboro-Long Neck-Angola area, who was inter- ested in the 10-week training pro- gram that I designed with fitness partner Bob Porter. A few days after the call, tragedy struck my office as my nifty nine mailbox answering ma- chine was accidently unplugged and her message disappeared in a flash. Well, one of the best features of writing for a local paper in a small town is the access the writer has to the public. Several people have asked me for the program, includ- ing my missing address Jane Doe. I thought this week would be a great time to print it again with hopes that it reaches all interested beginning walking and joggers. Good luck to all and my apologies go out to Jane! Tim Bamforth Seashore Strider/Grove Club Walk to Jog Program This program takes the walker or non-jogger to a slow, continu- ous 30 minute jog in just a matter of 10 weeks. Call it a trot, call it a jog, even a run! Bottom line is that you are able to complete a three mile distance without stopping. RUNNING The program is designed in min- utes, not miles, which most people find to enjoy much better. This means you must head to Kmart for a new watch, or you could carry your "round portable stove timer" like a fellow Shields teacher of mine does. (I did promise her I wouldn't mention a name.) The program has you working out four days a week with plenty of rest in between each session. Before you begin, you should get a complete physical and make sure your body is cleared for this challenge. Get your legs ready with six days of walking followed by a day off before you begin. For three days, walk 20 minutes and increase it to thirty minutes for the next three. For each week of the program, try to keep your four work-out days consistent such as Mon., Wed., Fri., Sat. or Tue., Thu., Sat., Sun. Now you are ready for week number one of the program. Good luck! Week 1- Jog 2 minutes and walk 4 minutes. Repeat five times. Week 2- Jog 3 minutes and walk 3 minutes. Repeat five times. Week 3- Jog 5 minutes and walk 3 minutes. Repeat twice. Week 4- Jog 7 minutes and walk 3 minutes. Repeat three times. Week 5- Jog 8 minutes and walk 2 minutes. Repeat three times Week 6- Jog 12 minutes and walk 2 minutes. Repeat twice. Week 7- Jog 16 minutes and walk 1 minute. Repeat twice. Week 8- Jog 18 minutes and walk 2 minutes. Repeat twice. Week 9- Jog 20 minutes and walk 1 minute. Repeat twice. Week 10- Jog 30 minutes and Congratulations! You are no longer a beginner. Note: After completion of Week 9, if you feel tired and not ready for your last week, repeat Week 9 of training before moving to Week 10. Ten Golden Rules to the Ten Week Program 1. Begin at your doctor's office with a thorough check-up before you begin. 2. Make sure you have the prop- er equipment - most importantly a new, cushioned pair of training shoes. 3. Keep a diary that will track your progress and direct your fu- ture. 4. Never push too early. Going too fast is the most common mis- take. 5. Know and then listen to your body with common sense. 6. Four feet are better than two. Train with a partner or group like the Grove Club. 7. Develop your own training routine with the time and loca- tions which are best for you. 8. Eliminate several aches and pains with a proper warm-up and cool-down stretching routine. 9. Avoid a quick injury with three basic rules: avoid worn shoes, uneven surfaces, and going too far-too fast-too soon. 10. Set no limitations and don't underestimate your potential abili- ty. FRIEND-UItL SONJA FRIEND-UHL, a for- mer Cape Henlopen standout and Delaware State Champion at 800 meters, is shown here with her second place trophy in the presti- gious Fifth Avenue Mile this past fall in New York City. Sonja, now competing for Basics and liv- ing in Pittsburgh, ran a time of 4:37.66. Sonja ran in the Women's Metropolitan Mile and finished only nine-tenths of a sec- ond behind Reebok's Kari Anne Bertrand who ran 4:36.71. The Cape Region should be proud to have Sonja representing Hem out on the roads. Angle Moon photo Elks Hoop Shoot held at Shields The Cape Henlopen Elks held their annual Hoop Shoot on Saturday, Jan. 4 at Shields Elementary in Lewes. Among the participants shown in front from (l-r) are Erin Bailey, 8, of Re- hoboth Beach, and Lisa Williams, 9, of Milton. In back (l-r) are Amanda Warrington, 12, of Lewes; Lyndsey Williams, 12, of Milton; Casoy CashdoIlar, 12, of Lewes; Brittany Morris, 12, of Lewes; and Christy Smith, 12, of Lewes. Winners in the com- petition were as followm boys 8-9. Jimmy Gill, 16/25; boys 10-11 - Scott Shocidey, 18/25; boys 12-13 - David El*ele, 16/25; girl* 8-9 . Lisa Williams, 16/25; and girl* 12-13 - Brittany Morris, 18/25. (There were no girls in the 10-11 bracket.) According to George Horneck of the Elks, the winners will receive trophies and lunch on Saturday, Jan. 18 at the Elks Lodge The win- ners will then go on to compete for the southeastern district honors in Salisbury on Saturday, Jan. 25. The competition continues on to the national level in the spring. In all, the Elks estimate about three million total participants. Est. 1958 I00USTt00 HAZZARD Electrical Contractor L.P.I. Cert. 959 645-8457 645-9060 1-800-610-8457 CERTIFIED LIGHTNING PROTECTION P.O. Box 252, Lewes, DE 19958