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
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645-9060
1-800-610-8457
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P.O. Box 252, Lewes, DE 19958
