Race Week Group Trainings and Meetings

The MORE race week trainings and meetings are as follows:

Training Groups:

• Saturday walking group in Flanders @ 7:30 am meeting @ Flanders Swim Club
• Sunday walking and running groups in Chester @ 9:30 am @ Peak Performance

Meetings (you only need to attend one, information will also be posted on the website)

• Sunday pre race meeting @ 11:00 am @ Peak Performance
• Monday pre race meeting @ 7:30 pm @ Peak Performance

Just a reminder, all of the numbers will be picked up for you in the city by our staff and will be handed out the morning of the race when you arrive at the buses.

Lastly, BIG SHOUT OUT to team member Denise Washington who was featured in the Mt Olive papers last week for her amazing success with her exercise and weight loss program. Yeah Denise - your "big pants picture" is unbelievable!

Change for Flanders Walking Group This week

Due to scheduling concerns with the holiday weekend for many of the group, the coaches for the Flanders Saturday walking group will be conducting a group walk on Friday (tomorrow) @ 8am leaving from Flanders Park located on Flanders Bartley Rd. There will be no group in Flanders @ 7:15 am as previously posted. There will be a walk/run group on Saturday @ 8 am leaving from Peak Performance.

Enjoy the weekend!

Changes to the Weekend Group Workouts Sunday, April 12th

The Sunday April 12th workout is being moved to MONDAY APRIL 13TH due to the number of people who reported difficulty being able to schedule Sunday, but wanted a group run/walk to participate in for the last "longest" long day. So, here is the revised schedule:

• Saturday April 11th 8 am with Dixie and Sharon @ Peak Performance for run or walk


• Saturday April 11th @ 7:15 am @ Flanders Swim Club for walkers


• Monday April 13th @ 8:30 am with Cheryl and Dixie @ Peak Performance for run or walk

These are all planned as "long day" workouts, so if you plan on coming, only come to one, you will not need more than that to meet your training goals. Please bring water etc - this will be anywhere from a 2 hour and 15 minute run to a 2 hour 50 minute walk depending upon which schedule you are working with.


We are looking forward to seeing you!
Train well.

Keeping the Focus with 4 weeks to Go

As you spend a couple of hours on the road for your "long days" and continue to feel the benefits of your training, you are no doubt starting to dream about crossing the finish line or alternatively, having "night mares" about missing the start, getting lost on the course or forgetting your sneakers. It is very common to have some of these dreams when your head hits the pillow and the distractions of the day have faded so your subconscious thoughts of race day jitters emerge. My coaches and I even have recurring nightmares....forgetting to pick up the bagels, buses breaking down, forgetting a runner after the race.....Yikes! Not to worry, it is all part of the racing experience. Check out the reference article on our site to work on your "Mental Training" while you continue to progress with your physical training.

I wanted to share with you a recent experience one of our runners had to illustrated just what the demands on your body's are these days due to your training. After an evening out on Saturday, this walker went out on Sunday for about a 2 hour walk with one bottle of water which was gone after about an hour. She started feeling nauseous as time went on, but pressed to make it home. When she got home, she began to drink water, which quickly "came back up" and she was by now feeling lousy. Her weakened condition nearly prompted her husband to call 911. Fortunately, she began sipping fluids and was able to avoid a visit to the ER.

This story emphasizes the need to take your workouts seriously. As we have encouraged you in the past, proper nutrition, hydration and rest before and after your workouts will ABSOLUTELY affect your success. Again, reference articles on our site and your "Training Guidelines" provide vital information for training. The nightmares will remain in your dreams if you are prepared with proper training from the inside out.

Train Well,
Dixie

5 Weeks and counting....Schedule reminders

With the weather warming up, and the days getting longer, there are more opportunities to get out and move. However, be mindful that when training for an event you want what you do to count. Try to resist the temptation to do "junk miles" by running every day. Let's be honest, some of you (and I) can become obsessed with the idea that if we miss a day of exercise, we are going to turn into flab and immediately de-condition. Although it may seem counter-intuitive, rest is going to help you more the harder you work out.

Many of you have had some break through runs/walks in the past few weeks. Nothing makes my coaches and I happier than to hear someone who is actually EXCITED about running 10 miles or finishing a 2 hour walk with a smile on their face. There is something real that happens to you when you start thinking "I am really going to finish a 1/2 marathon!!" and you will finish!Keep that thought in your head and there will be no doubt that your body will find a way to get it done.

Please note that we are raising money for a very important charity at the Long Branch Marathon this year. Our participants will be running and walking for Multiple Hereditary Exotoses and the website for the Research organization is www.mheresearchfoundation.org . This is a very rare bone disease and our contributions are important to their success. In addition to the race "irun like a girl" one of our discount sponsors will donate 20% of all of our teams purchases to MHE. So if you would like to help out, go to the link on our training page to irun like a girl, order some clothes and support MHE. All orders over $25 will also receive a free training shirt!

Lastly, our longest and last "big training run" is scheduled for Easter weekend - that is just the way the schedule turned out with the race date. To accomodate everyone, we will have a walk/run group @ 8am on Saturday the 11th and 8:3o am on Easter Sunday. More to come on this. Our final meeting will be the week of April 12th to instruct everyone on tapering, race readiness etc. Time and exact date TBA.

Train well everyone!

The GiT and GiT4Men Coaches.

Good day everyone!

Cheryl would like everyone to know that if the roads are still icy in the morning (Wednesday, March 4th) she will not be taking a group out - the footing is tricky and the shoulder on the roads are still quite snowy from Monday's storm. For those of you who are up for the challenge, some of our members are doing a little "brick workout" with Cheryl on Sundays. A brick workout is a cycling to running or in this case Spinning to run/walk workout. If you haven't done one, try your first one on a day that is a bit shorter on the run/walk schedule.

Remember to :"respect the long run" by doing the following:

1) Be rested and well hydrated on the day of your long run

2) Have something to eat before you head out - preferably about an hour before. Oatmeal, an energy bar, a banana & peanut butter toast are all things that have worked for my clients over the years - everyone is different, you have to experiment a bit. Eating will help to stabilize your blood sugar and keep your energy levels up during the run

3) Bring water, replacement products (see the reference library on hydration) on your run. The distances that we are covering are longer than 1 hour and you will need to replace fluids and essentials electrolytes and nutrients in order to run strong and avoid "the wall"

4) STRETCH with all runs, but especially after the long run

5)Replace fluids by continuing to hydrate after you finish your run and get something to eat with a protein and carbohydrate mix within a 30-60 minute period of time after your run.

Lastly, if you are interested in testing out your racing skills, here is a list of shorter races that you can jump into. You can fit one into your schedule by using it for your "fast day".

Morristown St Patty's 5K - Saturday March 14th

http://therunningcompany.net/stpattysday5k.html

Millburn Spring Run 10K - Sunday March 22nd

http://www.compuscore.com/cs2009/march/millburnapp2009.pdf

The Leprechaun Leap 5K - Sunday, March 22nd

www.greenbrookracing.com

http://www.njridgerunners.com/generator/downloads/Registration_Form.pdf

Loschiavo Memorial Run - 4 miles - Flanders, NJ Saturday, March 23rd 11 am

973-927-2208x7612

Are You Faster Than a Ridge Runner? 5K

http://www.oymp.net/

Run Well,

Dixie

Cancellation Alert Sunday March 1st

Due to unsafe weather conditions the 9:30 am Walk/run is cancelled today.