Fitness Level 2 (L2 Beginners)

L2 Weekly Announcements (what’s happening in the training)

This Saturday’s Workout, May 7.   Start at 7:00 a.m. by Zoom audio.    

The Workout (this Saturday).  This could be Robert’s first Saturday back and he’ll need to do a short workout, and since Kathy can’t be there (commitment every first Saturday) let’s do a 75-minute workout from home, Jerry, instead of meeting in person.

Sensible Eating Course (Second Class Recording).  The audio recording of the second sensible eating class is posted below with the workout the recordings.

Sensible Eating Week 1 Home Work. Here is a link to a list of foods that you might eat on a regular basis.

      • Please print the list (2 pages) and use a pencil to check how often you eat each food.
      • If you eat foods that are NOT on the list, please add them in the blank spaces at the bottom.
      • Make a list of the foods you would like to add to your pantry/refrigerator so you have them available.
      • Please also check whether you enjoy eating the food, or would enjoy eating it if it were part of your diet.

Sensible Eating Week 2 Homework.  Please read about the second group of sensible eating habits at this link.  I know you want to learn about addiction to certain foods and drinks.  But that section of the course will make more sense once we understand the actual process of eating foods, including the processes of filling, chewing, digesting, and pooping food.  

Final Sensible Eating Course (Session Date and Zoom Link).  We will use the usual workout zoom audio link (see below) for the final class on Saturday, May 14.  

Mid-week Workouts (Monday and Wednesday).  Our agreement is to meet at 5:30 p.m.  We will end at approximately 6:30 to 6:45 (including a short 5-10 minute period of stretching/limbering up after an initial warm-up walk at a very slow pace).  Please plan to join us using the following conference-call number.   +13462487799,,6630030779#

Workout Recordings.  I’ve posted the recordings of our Monday and Wednesday workouts.  Please see below.

Meanwhile, also please familiarize yourself with the L2 information packet material below.


Meeting Access (How to connect for weeknight workouts)

Connect by Phone

(Audio only) One-touch number: 


  1. Paste or copy the one-touch number into your cell phone as a new contact named “Level 2 workout dial-up meeting.”  (note: comas are typed as the “pause” button).
  2. On your phone, tap your contact, Level 2 workout dial-up meeting number (i.e., the one above).
  3. To rejoin a meeting, tap Level 2 workout dial-up meeting in your phone’s Recent calls list.
  4. If prompted, enter the Meeting ID:  663 003 0779 and Passcode: BC
  5. Note, you can also download a Zoom app to your cell phone and access the meeting using the app and the following link, with the same ID# and Code.

Workout Recordings (will be posted here after every weeknight workout)

L2 (Launcher) Information Packet

Necessary Equipment

Shoes. Good running or walking shoes are a must have. Light weight (thin) sox
that hold their form (don’t bunch up). Here is a link to a primer on shoes and

Cell Phone. A fully-charged, blue tooth enabled cell phone to participate in live

Ear buds that connect by wire to your cell phone are okay, too. Ear phones
(even the noise cancelling variety) will not keep you from hearing traffic noise, but they will enable you to hear conversations on your phone over traffic noise. In most places, you’ll be on a sidewalk separated from traffic. And you’ll look both ways whenever you cross a street, right?

Flashlight. A bright, light-weight flashlight for walking or jogging in the dark. Not a must-have, unless you are afraid of tripping and falling.

A fanny pack for carrying stuff: I.D., money, ear buds, face mask, pen and paper, etc.
Warm clothes you can layer if the weather turns blustery: light weight pants, long sleeve t-shirt, windbreaker, and a hat.

Safety gear: light weight reflective vest. Small flashing/blinking lights.

Beginner Program Summary

Fitness Level 2.  Developing a Basic Fitness Regimen.

Two 6-Week, Base-Building Periods.  We will focus initially on building stamina, then we will add some hills to a stamina workout to build some leg power, then in the second phase we will add tempo intervals to one of the two remaining stamina workouts.

  • Period 1. Easy-to-Moderate Workout Efforts.  Period one consists of three 2-week periods.  We start with 3 easy workouts, then convert one easy workout to the moderate level, and then graduate to one easy and two moderate workouts in the final 2-week period.
  • Period 2. Three Moderate Efforts Weekly.  Although the goal is to sustain three moderate workouts a week, we will play with actual workout effort levels, searching for an enjoyable and sustainable training load that’s challenging enough to be interesting, but safe and enjoyable, too.

Adopting Consistent Training as a Lifestyle.  There is a certain discipline to recreational endurance training.  The program will support athletes in doing whatever it takes to carve time and energy into a training week.  Getting support from family, friends, and co-workers; hooking up for workouts with online training buddies; and learning about the training process in order to avoid pitfalls and build interest.  Endurance athletics doesn’t have to dominate your life, but it could become a significant and fun part of it.

Setting the Stage for Injury-free Training.  The goal of a regular fitness regimen is to coordinate your workout efforts with the metabolic forces that govern changes in pain and energy during workouts.  The operative word in the last sentence is coordinate: to harmonize, and in the process optimize.

You control your effort, but not your energy or the onset of pain.  Your experience and the feedback your body has given you during and after recent workouts will help you to manage your next workout experience.  As long as you obey the rules of right exertion and always coordinate your effort with the amount of energy you feel, you will increase the chance of avoiding injury and optimizing effort.

Optimal workouts not only create adaptive value, but they increase the likelihood that you’ll continue training without long rest-and-recovery (R&R) breaks.

    Beginner Program Schedule (Spring 2022)

    Here’s a link to the schedule.

    The BC Endurance Injury Protocol

    Level 4 Injury Protocol

    The BC Injury Protocol (Part 1). You can’t train effectively if you are injured, meaning you experience pain at the twinging level or higher on the following scale: tender, twinge, ache, sore, severe. Use the following protocol every time you feel the sudden onset of unusual pain.

    • Whenever you feel a sharp twinge of pain, back off on exertion immediately. Slow down untilthepaingoesaway,whetherinthatworkoutoroveraperiodofseveralweeks. Better to lose a few weeks of training than be saddled with interminable debilitating injury.
    • Whenever you experience pain, your highest priority should be to get rid of it through a concerted injury-freeing process. First, until the injury goes away, see about changing your mindset from training to rehabilitation. Train under pain, never through it. Tender only.
    • Remember, all injuries go away if they are treated properly. The most important thing is to slow down so you experience the pain at no more than the tender level. The pain will go away gradually as long as you don’t continue hurting yourself with painful exercise.The BC Injury Protocol (Part 2). Never train with soreness that causes limping (even minor limping). Limping means you’re going too fast for rehabilitation purposes. Whatever your training purpose, it’s not as important as getting rid of the injury so you can train enjoyably and sustainably.
    • The Don’ts of Injury. Don’t try shoe inserts or pain pills. Don’t stretch, unless you do it gently. Stretching feels good but often exacerbates an injury, as do strengthening and therapy exercises meant to work a damaged area that needs active rehab more than work.
    • Begin with a regimen of active exercise at the gentle level. Use excruciatingly slow walk- ing to keep the pain at bay. Do very-short, 5-minute workouts to warm and loosen the area, relieving stiffness and poor circulation. Afterwards, cool it with 10 minutes of icing.
    • The pain should go away from day to day, enabling you to go a little faster. Consult with a coach before going to a doctor. It’s a coach’s job to get you out of the injury. Medical consultation will be recommended if this protocol doesn’t result in rapid rehabilitation.

    Solving the Injury Problem. Every pain has an antecedent problem, which must be uncovered and solved by active intervention. Most athletes can reflect on their circumstances and come up with several plausible hunches about causal factors. An expert, by contrast, ferrets the answer.

    • It helps, therefore, to have the input of someone more experienced than yourself. Hunches can be straw dogs. Dead ends that lead nowhere. Plausible, but in the end they don’t reveal the real problem. Find someone who can strike through to comprehension.
    • Someone who can reflect, for instance, on the circumstances surrounding the onset of a pain. Most injuries are caused by too much exertion and too little rest. If that’s been true for you, then resolve to do better. Build new habits that lower the risk of future injury.
    • Otherwise, you’re doomed to cast about for solutions to non-existent problems, while an injury festers long enough to be wrongly accepted as normal. An injury is never normal. There is always a way to more natural forms of exercise. But can you accept the solution?

    Changing Injury-related Attitudes. Thinking: I’m a bad person; this is the end of my running career; I’m so depressed; I have to train through this injury. These are all unnecessary and counter-productive mental/emotional aspects of the injury phenomenon.

    • You must nurture a positive mental attitude because that will lead to the positive emotions that should drive your decision-making. The first step is to become aware of your injury- related mental conversation. What are you telling yourself about it and how does that feel?
    • You are ultimately responsible for dealing with the injury in such a way that you return to enjoyable, injury-free training—your natural way of being in the world. Everything else should be rooted out, along with unbridled ambition.
    • My wife used to wag a finger at my injured athletes and say, “All injuries are rooted in ambition.” She was right, of course, but only the bravest athletes are willing to examine their deep-seated motivations and the compulsions that drive excessive, injurious effort.

    Insensitivity to your body can easily lead to injury. Pain is one way your body signals some- thing’s wrong. Yet many people will deny the pain is there, or simply overlook it as necessary or inevitable. Becoming aware of pain is the primary prerequisite for effective injury rehabilitation.

    • You may think you are in charge of your body and that what you say goes. But your body operates according to rules and processes that can be foreign to your mind, which is thrown to intuitive, habitual, and often incorrect decisions, without thorough assessment.
    • Your physical self doesn’t think with words or concepts, but with pain and other physical sensations. Your body governs these sensations with forces beyond your direct control. It has at least equal claim to agency with your thoughts, emotions, and perspectives.
    • Thus, the most you can hope for during a workout is to control your body indirectly through scrupulously correct exertion, such as a proper warm-up. And by never over training. Our goal is to enjoy year-round, pain-free, and sustainable fitness exercise.

    The Transition and the Warm-up. The “warm-up” doesn’t actually begin until about 10-15 minutes into a running workout. That’s how long it takes for the metabolic “transition” force to run its course. The transition decreases energy and increases the risk of injury.

    • The “transition” phase of the workout energy cycle occurs between standing around before the workout and the warm-up phase, which begins once you’ve walked or jogged for 10 minutes, or so. The transition takes the form of a physical shock to your body.
    • As such, the transition is a tricky part of the workout. If you go too fast—especially if you can hear your breathing—you can easily injure yourself or become prematurely fatigued. The transition can reverberate throughout the workout, so it must be handled carefully.
    • Your transition pace should be excruciatingly slow. Some have said “painfully” slow, but that is an incorrect term. If anything, it should be painlessly slow, meaning you feel no pain at all. Thus, your first training goal is to minimize the shock of each workout transition.

    Body Scanning (Part 1). Soccer champion, Lionel Messi, runs less during a match than his peers. But he scans the field 50 times a minute, far more than most. Similarly, great runners scan their body constantly and habitually for signs of distress—warnings that require their attention.

    • Weird or unusual sharp-darting pain is the easiest to acknowledge, but not always the easiest to accept. The mind resists the obvious solution: to slow down and let the pain subside, especially when your energy is good and you want to go as fast as it will let you.
    • Nonetheless, your highest priority is to run injury-free. Injury precludes joyful running and is ultimately unsustainable. To be injury-free requires freedom from whatever is driving you. Even novice athletes can be ambitious, about burning calories, if nothing else.
    • Thus, body scanning is the prerequisite of injury-free running. Notice pain that lingers at such a low level that it hardly warrants consciousness. Tolerable pain is pain. And unsus- tainability develops from pain that isn’t treated seriously and expeditiously. So scan often.

    Body Scanning (Part 2). A full body scan only takes a moment, as you have broad and imme- diate access to your entire body from head to heels and from the skin to your deepest innards. All your bones and joints, but especially the working parts, should be regularly scrutinized.

    • Think first in terms of your body’s painful messages? Does a pain require immediate adjustment to your pace or stride? How about your footfall? Are you compensating with limping or poor posture for some barely acknowledged discomfort?
    • Where are the sensations coming from? And is location, pace, or posture the main precipitating factor of an incipient pain? Remember, pain-free exercise is our highest priority. Abundant energy is nice to have, but high-level exercise is not always advisable.
    • The physical body is only one aspect of the body and how it communicates with the thinking, observing mind. Pay attention to the affective side of your experience: the feelings that give rise to tension, anxiety, and fear. Strive always to augment relaxation.

    Shoes and Injury. Training-related issues, such as warming-up incorrectly, can cause injuries. But there could be other problems. Shoes, for instance, can be a major cause of recurring injury. It’s often good to cover the new-shoe base as one of your first steps in the rehabilitation process.

    • Find expert advice before you invest in a new pair of shoes. Go to a reputable running shoe store where the sales people know how to match your bone-and-muscle structure needs with a shoe’s intended function and features. And where they’ll let you jog in them.
    • Running shoes wear out and compress much more quickly than street shoes. Often the uppers can look brand new, but the compression is hidden in the mid-sole. Even minor wear and compression can cause significant injury. So inspect your shoes frequently.
    • A new shoe is as good as it will ever be the first time you take it out for a run. Once it starts to compress, it may feel broken in and comfortable, but it’s less capable of protecting you from pounding-related injuries because the platform is no longer supple or level.
    Rehabilitating an Injury in Three Phases

    Level 4 Injury Protocol

    Base-building. The goal is to establish a base of three workouts a week, without increasing pain during or between workouts. Rather, as you repeat base-regimen workouts, there should be a gradual but noticeable diminishing of pain from workout to workout, or week to week.

      • At this base level, workout frequency, pace, and duration should depend entirely on what the injury allows, without returning to your full training load. That might be from daily 5- minute walks at a very-slow pace to several 30-minute workouts per week at a slow pace.
      • The key is to never allow the pain to rise above the tender level during a workout and, similarly, never allow the pain between workouts to increase as a result of the workouts you are doing. This can be a trial-and-error process; it’s best to smooth peaks and valleys.
      • The sole purpose of base workouts is to increase warmth, circulation, and flexibility in the injured area, and thereby eventually restore its normal function and pain-free condition. A week at this basic level is barely long enough to confirm sustainability.

    Transitioning to Normal Fitness Training. Starting with the recently established rehabilitation regimen, there should be a gradual, incremental increase in workout pace and/or duration, as injury pain subsides. Beware, however. Increased effort is not the same as a return to training.

      • You are still in rehabilitation mode until you have completed phase three: return to fitness. Meanwhile, phase two is a transition between building a sustainable base (in phase 1) and progressing to a normal, injury-free training load (in phase three).
      • Phase two is still part of the gradual, incremental rehabilitation process as opposed to actual “training.” And pain—not THE schedule—is the final arbiter of when and how to increase pace or duration. Pain is in the body’s realm of control; your role is listener.
      • The key is to never increase the workout load unless you are 80-90% sure the current rehab regimen isn’t threatened by a sudden return to debilitating injury. Remember, your energy will probably run ahead of your ability to ward off renewed injury.

    Return to Fitness. In phases one and two, you established a normal training regimen at the passable level of proficiency. In phase three, the goal is to feel progressively more injury-free and able to train at your usual fitness level, rising from passable, to effective, and then fully-able.

      • Throughout this process, there is a constant risk of slipping back to injury—the ineffective or unable proficiency levels—due to excessive effort. You must be aware of whatever is driving you: the emotion, the ambition, and the anxiety. All important Tells.
      • It’s important, therefore, to linger a while at the effectively-able level in order to allow the body time to adapt to your new training load—but more importantly—to continue reducing the underlying feeling of vulnerability to renewed injury.
      • In other words, resist the urgent desire to get back to the way training was before the injury. It could be that it was too hard, anyway, and objective reassessment of the training load is necessary. In this context, it’s always best to consider enjoyment and sustainability.

    The Components of Exertion

    Heart Rate



















    Held Back



    Very Fast





    Very Slow


    Very Uncomfortable




    Very Comfortable


    Want to Start Your Transformation?

    Within a few short steps you will be on your way to acheiving your fitness goals, not only for now, but for life!  Click the button to start the process which begins with a qualifying call for your fitness level. Within a couple days you will be added to our member portal and scheduled for  your first of 6 introductory workouts.