EMU’s 2021 Mile Project

For reasons out of anyone’s control the last year has often felt “1 step forward, 2 back”

We can’t be together this spring for EMU 2021 but we can still share,
learn from each other, and support one another

There is a whole community of people who “get it”

THIS PROJECT IS PURELY VOLUNTARY

It is not clinical, not competitive, and will not make you famous.
However, if you participate, you will:

  • FEEL better, SLEEP better and SPEND SOME TIME OUTSIDE
  • Be supported by a community who has a pretty good idea
    of what the last year has been like for providers in Emergency Medicine
  • Training can be as complex as you would like to make it.
    Maybe even gear up for the next NYRR 5th Avenue Race!?

EACH WEEK WE WILL SEND ONE STRUCTURED WORKOUT

  • Plan for one hour in total
  • Try to commit to at least one other light run or brisk walk for a total of two hours per week
  • Start distance will be one mile
  • Tips to keep you comfortable, motivated, and healthy will be shared routinely
  • As a final HURRAH to completing the project together a final one-mile run
    will be completed during EMU 2021

GET READY, SET, GO!

Option A
  • No time for exercise recently
  • Recovering from injury
  • Documented allergy to running
Option B
  • Currently exercise at least once per week
  • 10km within the last ten years

STEP 1 – DYNAMIC STRETCHING
Pre-workout – loosen up for 10 minutes with these four stretches. 

STEP 2 – WARMUP
Minimum 15 minutes brisk walking or jogging at a conversational pace (may alternate between walking and running)
Goal is to literally warm up, not to be uncomfortable or out of breath

STEP 3 – WORKOUT
Pick the category below that best describes your relationship with running. Each week you will receive a workout created specifically for the option chosen option.

STEP 4 – COOLDOWN
15 minutes of brisk walk/jog home to complete one-hour total

THE WHY, THE WHAT, THE HOW

WHY 1 MILE?

  • The distance is less than you walk during one shift
  • You can do this already
  • This distance has a long history

WHAT EQUIPMENT DO I NEED?

  • Running shoes that don’t hurt your feet
  • Layered clothing (less than you might think once you get moving)
  • Any watch. If you want to invest in a smartwatch which measures HR, pace, etc., a world of statistical analysis awaits.

HOW MUCH TIME DO I NEED TO COMMIT?

  • For best results: 1 hour midweek and 1 hour on the weekend. Able to do more? GREAT!

I LIVE IN ______. WHAT ABOUT THE WEATHER?

  • Well, it is what it is
  • Once you’re out the door, you’ll notice all the others braving the elements!
  • Wear what they wear
  • Your EMU community has your back!

WILL ANYONE KEEP TRACK IF I MISS A DAY/WEEK?

  • Not unless you want them to
  • No judgy here, just support!
  • You are amazing for the person you are, the people you support and the work that you do
  • Any degree of activity is a bonus

ARE THE PEOPLE LEADING THIS TRACK STARS OR SPORTS MEDICINE EXPERTS?

  • Nope
  • Nada
  • Not at all
  • Just folks that enjoy being active

EMU's 2021 Mile Blog

EMU 2021 Mile Project

WEEK 7 – FINISH LINE

WEEK 7 – FINISH LINE We hope that the workouts have been satisfying and that the time outside has been worthwhile. As our 2021mile project enters its final week, take a moment and consider how things have been going over the last few weeks. If you’re feeling good, go back […]

WEEK 6- HOME STRETCH

WEEK 6 – HOME STRETCH Whether you’ve just been out a few times or pushing your limits every week, hopefully your time outside has felt worthwhile. This week is our penultimate workout. Look for a pace you can hold for the full 10 minutes during middle of the workout. If […]

WEEK 5 – HOLDING YOUR PACE

WEEK 5 – HOLDING YOUR PACE Congratulations if you have been able to get outside regularly, and if you are just joining for this week, welcome! A thought for this week: high performance athletes refer to a flow state or being “in the zone”, a state of mind in which […]

WEEK 4- HILLS

HELLO WEEK 4 – HILLS (halfway folks)! Working out on a hill is a great way to generate more power and efficiency in your stride. Look for a hill with a moderate elevation gain as opposed to the steepest one you can find. For reference, if you walked up at […]

WEEK 3 – LADDER WORKOUT!

HELLO WEEK 3 – LADDER WORKOUT! Spring is here and with the less predictable weather, getting motivated to get out the door can be tough. Some tips that may help: On the days you are wavering, change into your workout gear anyways. Commit to being outside for 10 minutes, for […]

WEEK 1 – WARMUP AND BASELINE

Welcome! This week we’ll set you up for success with some extra focus on the warmup. Plan for your main workout on relatively flat ground if possible. Ideally, you will have measured out a 1 mile distance* in advance (FYI – four laps of a 400m track = 1 mile. […]

WEEK 2 – INTERVALS

Welcome TO WEEK 2 – INTERVALS Welcome back! It’s ok if things got tough by the end of the mile last week. This week we will be doing shorter intervals to help focus on power and form. Don’t forget to warmup – give yourself time to ease into the workout. […]