Emcee Script For Nutrition Month Program10/24/2021
These 3 major challenges of the english system in the philippines that make our english as unique as it is.First of all, I have to say that I’m happy you’re here. In the resource you will find snippets that can be used for emcee greetings emcee opening remarks introducing speakers thanking speakers emcee closing comments. Program emcee script for event. Recognition day sample script.
![]() Emcee Script For Nutrition Month Program How To Adapt TheI’ll never ever forget my first ultra, the Flagline 50k in the mountains outside of Bend, Oregon.I made all the rookie mistakes you can imagine: I ran the early miles way too hard, I didn’t consume enough calories or electrolytes, I didn’t adequately prepare for the terrain I would face on race day, and generally speaking, I let a sour attitude take-over at the finish line because I thought I deserved to do better.Had I known then what I know now. And lastly, if you’re in a crunch and only have eight weeks until your race, or if you simply can’t imagine committing any more of your time than that, I’ve got a plan for you too.I’ve been running ultra marathons since 2011 and have over 40 ultra finishes from 50k to 100 miles. Your script, the actual words used.No matter your origin point, I’m here to take the guessing work out of the ultra-marathon equation and provide you with all the information you’ll need to go from your current fitness level (whatever that may be) to finishing a 50k.I’ll provide you with a full 12-week training plan as well as instructions on how to adapt the 12-week plan into 8 and 20 week plans depending on your needs.If you’re starting from scratch, I’d recommend opting for the longer 20 week plan.If you’re already fairly fit from running or some other endurance sport, the 12-week plan might be just the perfect fit for you. This years theme is Sa Pagkaing Tama at Sapat, Wastong Timbang ni Baby ang Katapat.Quick Revision of Advertising times prior to debut - magazine ads will need to arrive as much as a month prior to. Our current health event is the Nutrition Month Celebration which falls on July month. There can be no greater wealth than a having good health.At this point you probably know that 50k is roughly 31 miles—about five miles longer than a marathon.The key difference, however, is that the vast majority of 50k races take place on trails. What we’ll aim to do is structure the training plan to give you your best shot at success.One thing you have going for you is that, in my opinion, a couch to trail 50k is actually in some ways easier on your body than a couch to road marathon program. I’ve had to pull out from my fair share of races and sometimes you can do everything right and still get a injury. That said, there’s always the possibility that things could go wrong during training and derail your race plans, but really, that could happen to anyone.I would say, however, that if you are opting for the eight week program, you are running a higher risk of injury by compressing your training and leaving yourself less wiggle room to adjust your timeline in response to your body’s needs and overall fatigue.With running, the worst thing that can happen is that you develop an injury that prevents you from completing your goal. So let’s get into it! Is a “couch to 50K” actually possible?One hundred percent YES! I absolutely believe that you can finish a 50k with no baseline fitness to speak of. I’m here for you! I’m here to help you avoid the mistakes I made and guide you to a successful and fulfilling 50k experience.Week 5: 1 mile warm up, 3 by 3 min hard with equal recovery, 1 mile cool down Here’s further details on how you can structure these… Training for a 50k in 12 weeks – Here’s the plan…In the plan above, you’ll see speed work on Wednesdays starting at week 5. It’s the repetitive metronomic nature of road running that leads to the majority of injuries. Why? Because they’re soft and your body suffers far less pounding and trauma than it does on the roads.On trails, you’ll be adjusting your speed to the terrain, hiking a lot of the uphills, you’ll be stepping over fallen trees and rock-hopping over creek beds, all of which trigger and stress different muscles in your lower body. Why does mkv for mac show different titles than for windowsDuring the three minutes of hard running, you don’t want to be going at 100% effort you should be uncomfortable and breathing hard, but closer to an 8 or 9 out of 10 on the perceived effort scale.Keep in mind that you’re going to get fatigued throughout the workout so don’t go too hard on the first couple intervals. Week 11: 1 mile warm up, 3 by 3 min hard with equal recovery, 1 mile cool downIf I prescribe “4 by 3 minutes hard with equal recovery,” this means you are to run four sets of 3 minutes hard running followed by 3 minutes of stationary recovery or slow jogging. Week 10: 1 mile warm up, 6 by 2 min hard with equal recovery, 1 mile cool down Week 9: 1 mile warm up, 6 by 3 min hard with equal recovery, 1 mile cool down Week 7: 1 mile warm up, 4 by 3 min hard with equal recovery, 1 mile cool down Go EASY.My only other advice would be to make sure some of your runs are on terrain that is similar to what you’ll find on race day. Your body is absorbing your training during these runs and doesn’t need any more stress than you’ve already placed on it. Pick a trail, run from home, grab a friend to join you, whatever works the goal is to just get the run in and not worry about pace or effort. We start out conservatively and bump up the long run mileage a few miles per week.Easy days are just as they sound. Your other days will be shorter easy runs where you’ll be developing efficiency and actively recovering from your long run or intervals.The “long run” is pretty self-explanatory it’s one run per week where you push your endurance system and train your body to go for a long time. Our bodies get stronger through phases of stress and recovery.You break down your muscles and place stress on your cardiovascular system so that afterwards, with proper fueling and recovery, they rebuild and strengthen so that they can handle more work then they previously could.I will be prescribing 3-5 days of running per week with one long run day and one interval workout day per week. You will be surprised how much you will have improved the second time through! Cross-Training For Ultra RunnersIn the training plan below, I ask you to complete one day per week of cross training. Look for a race distance in the 10k-30k range.Then, after the tune-up race, repeat weeks 5-12 but tack on two extra miles to each Saturday long run. 20-week 50K training plan:To turn the 12-week plan into a 20-week plan, I’d recommend using the 12-week plan as written but instead of racing the 50k at the end of week 12, find a shorter race in your area to do as a tune-up for your 50k. Disclaimer: eight weeks is not a lot of time! If you already have some baseline fitness, then you should be fine, but if you’re truly starting from scratch, I’d recommend cutting yourself some slack by doing the 12 or 20-week program. 8-week 50K training plan:To turn this 12-week plan into an 8-week plan, simply remove weeks 1, 3, 5, and 10. You shouldn’t be tackling anything on race day that you haven’t already done in training, except for actually covering the full 31 miles. So no horse shoes, bocce ball, or floating the river.This is your opportunity to flush out the legs, burn a few calories, use some muscles that you don’t use while running, and help build your supportive body structure so that you can continue to run healthy. Some examples: yoga class, rock climbing, neighborhood bike cruise, chopping wood, dancing all-out to Michael Jackson’s Thriller on repeat, swimming across a lake, or shadow boxing against your boss.If you can hold a beer and not spill while doing it, I’m going to say it doesn’t count as cross-training. Don’t do anything that’s emotionally taxing or stressful.This should be an activity that allows you to move but still recharges the battery. If following this principle means you don’t hit your weekly targets, that’s okay! Do what you can, don’t be too stubborn make sure you listen to your body and make it to the starting line to give yourself a fighting chance.Beyond listening to your body and adjusting your training to prevent injuries, you’ll also want to set yourself up for success with good recovery habits. The ultimate goal of any long distance training program is not actually to get you to the finish line, the real goal is to get you to the starting line!The race itself will be hard and you can challenge yourself and push as hard as you can on that day, but if you’re not healthy, you won’t even be at the race. Don’t get too caught up in mileage and numbers or subjective metrics for what may or may not get you to the finish line. Anything less than that and I really don’t think you are going to be able to absorb your training and sufficiently recover. Seven, maybe six, is the bare minimum. Ten if you can! Eight to nine is great. I can handle less in fits and spurts, but over time I need to average about seven.I recommend shooting for more than that. I’m a seven hour a night guy.
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