Job Corps 5 & 10K!

We had a great time at the Job Corps 5 & 10K this past weekend! Weather was beautiful and the course is amazing as always! Love running on the Springer system! Thanks to all of you that came out- Rita, Amy, Rachel, Marci, Natalie, Emily, Megan, Robert and Lisa for cheering us all on! Everyone did great too! Official results are posted here http://www.frontiersman.com/articles/2010/05/25/sports/doc4bfb5e690e3aa826805380.txt

Palmer Job Corps 5 & 10K run

Please send me your email if you would like me to email you a registration form. Here is the basic info:

Sat, May 22nd, 9am
packet pick-up, day of reg. 7-8:30
reg fee $15 before 5/21, $20 day of registration
two courses, 5K & 10K

Pick your distance and come join us. Fun run with beautiful scenerey- I love running the springer system! This is a smaller run too, so non-stressfull and very low key! Hope to see you all there!

I love a good sale :)

Just wanted to spread the word- I was at Sports Authority today and they are having a huge sale on their clearance. They have lots of running shoes (look in the back racks of shoe section) that are all marked down, then marked down 40% off the clearance price. So if you are needing a new pair, check it out. They also have much more than just shoes on sale.

And with that, a word about shoes. I believe in wearing GOOD shoes. Good shoes meaning shoes made for running, and shoes that fit your feet. When we talk about fit, we are meaning more than just size. But size does matter, and most runners agree that going up 1/2 size for running shoes is best- your feet will swell while running and the little bit of extra room prevents blisters. Too much extra room can cause blisters, so always try shoes on, some brands size differently. As far as finding a shoe that fits your foot, running shoes are typically broken down into 3 different types of support in running shoes- Motion control, Stability & Cushion. These are based on how much you pronate. For more information about pronation, read this.

Once you find your perfect running shoes, try to keep them for running! This will increase the life of the shoes and their cushioning. A good running shoe should last about 500 miles, or 6 months. I find I can get about 7-8 months, but the minute I feel my knees or feet hurting I know it's time to get new shoes.

My last piece of advice about shoes, once you figure out what type of shoe you need, you can go somewhere and try them on, like Sports Authority. Once you know the shoe and size you want, you should check out Shoes.com- free shipping both ways and usually a lot cheaper than Skinny Raven, Sports Authority, etc. Hope you find your perfect shoes!

Come join us tomorrow!

Hey guys- tomorrow we are meeting again, at my place, 7:30 am for our group run. We are going to do 8 miles, however some people are planning on doing a 6 miler. Come join us, even if your not up for 6 or 8, just come and do what you can!

Also, next week we have listed as doing a 10k. We are actually going to push that back to do the Palmer Job Corps 5 & 10K on the 22nd. So next Sat will be a 9 miler, with again some people running about 2 miles less (and probably will for the restof the training season, remember, as long as you getin a 10 miler you will be good for the 1/2 marathon).

Another note- please let me know if you would like to host running club or know of any place we should go running! We would be happy to mix it up and meet at your place, or when the trails dry out we could do a few trail runs. We have also talked about meeting in Anchorage on the coastal trail to run part of the course before the big day.

As requested....

Sorry this is so small. It was the best I could do! If you click on the image you can see it larger. Please send me your email if you would like a larger version and I will be happy to email it out.

Monday and Wednesday Easy runs- These runs are designed to be done at a comfortable pace. Don’t worry about how fast you run these. Run easy! If you are training with a friend you should be able to hold a conversation. If you can’t, you are running too fast! This goes for Saturday long runs as well!

Tuesday Speed Workouts- optional, for those looking to increase their half marathon time. If you are completing your first half or are not concerned in improving your times, you may substitute these speed workouts with easy 3-4 mile runs or add an additional rest day. (more speedwork info below)

Stretch/Strengthen- Spend extra time on these days stretching and/or doing some strength training. It’s wise to stretch every day, particularly after you finish your run.
Rest- Rest is a very important part of your training! Do not ignore your rest days! You will be better off ADDING additional rest days than skipping these. You will run better on your long runs and limit your risk of injury!

Long Runs- This is the key to getting ready to finish the ½ Marathon. Again, keep a nice easy pace on these long runs, typically about 1 min/mile slower than your race pace.

Speedwork- Run your 400 meter runs at about your 5k pace, or 10k pace, not at an all out sprint. Walk or jog between each repeat. A tempo run is a continuous run with a buildup in the middle to near 10k race pace. A Tempo run of 30 to 45 min would begin with 10-15 min easy, build to 15-20 min near middle, then 5-10 min easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. Hold that peak only for a minute or two. These can be as hard or as easy as you want to make it. Feel free to improvise with your speedworkouts.

Pace- this refers to your race pace, the pace at which you expect to run the ½ marathon. This will get you used to running the pace you will run in the race.

Don’t be afraid to juggle the workouts from day to day or week to week. Just be consistent with your running and the overall details won’t matter. Most important, get in those long runs and you’ll be fine!

BIG 5K on Saturday!

Ok, big might be a bit of an exageration, since it will only include those of us from the running club that show up! But, we thought it would be a fun way to see where you are at for your 5k pace and help with goal setting. A lot of our training schedule mentions doing certain distances at 5k pace, so now we'll know! Plus, I just think it will be totally fun too! Come and do our 5k, even if you are just starting out running- everyone starts somewhere! We will meet same time and plrace, 7:30 at my house. Then I think we'll head over to CHS track (provided they aren't having a race of their own, I'll double check) and do our 5k there. We'll do about 15 minutes of warm up/stretching and then go for our 5k. This will totally be at your own pace and you can push yourself as much or as little as you like. Please come- it will be fun! And a good way to recruit new members- 5k doesn't sound near as scary as 5 miles does it? See you on Saturday- and hopefully this snow will be gone by then!

See you in the morning!

Hope to see you all at our morning run tomorrow- 7:30 am, my house (directions in previous blog posts). We'll be doing 6 miles, but some runners will be doing a shorter distance. Dress warm and we'll see you in the am!

Our very FIRST run!

Today was our very FIRST group run. Could NOT have been a better day to run, in AK in early April that is. It was great to see people show up and I think everyone had a great time! Some people were able to run farther than they thought and that was awesome! I felt like a very proud momma! Did I tell you it would be easier in a group or did I tell you?

If you weren't able to make it this morning, you were missed. And a big thanks to those of you who came and ran. I hope our club can keep growing and include anyone in the Valley who loves to run or wants to start (learning) to love to run. Next week will be a 6 miler, with the 3 miles marked as well if you aren't feeling up for that distance quite yet. Keep running, keep spreading the word about our FANTASTIC new club, and hope to see you all again next week!

P.S.- If you would like a copy of the 1/2 Marathon Training Schedule we are using please let me know and I can email it out.

Don't be scared!

Ok, I've heard from several people that they want to come run with us but are scared of running longer distances, especially the 1/2 Marathon. I just want to clarify that our club is following the training for the Mayor's 1/2 Marathon on Saturdays- BUT, and this is a big BUT- we are a running club for all levels and abilities! We want anyone to feel free to come run with us! You do NOT have to be planning on running the 1/2 to come join us. In fact, there will be several people coming that plan on running the 5 miler on June 19th. There is also the Marathon Relay, which consists of 4 legs- 8miles, 7miles, 5.6miles & 5.6miles. We can put together a few relay teams for people that are interested in running the shorter distances, but still want in on the excitement of the day.
Our first run this Saturday is 5 miles. Please don't be scared if this distance seems too far. First off, I bet you'll find that you can run further in a group than by yourself, and that it is a lot more fun. Additionally, I will ALWAYS have a mile marker at 1.5 miles. This means that you can always come join us at 7:30 and get in a good 3 mile run by simply turning around at the mile marker. Come try this for a few Saturdays and I bet you will end up going a little farther each time.
I hope this helps with those who may be a bit intimidated to start with 5 miles. Remember, our long runs will be slow and steady. You should always run your long runs at a pace where you can keep up a conversation comfortably. So please don't be scared, come join us on Saturday morning! See you then!

1st Saturday run & 1st Meeting

Hello runners-

We are getting close to our first Saturday run- next Saturday, April 3rd. We are going to hold our first official club meeting on TUESDAY, MARCH 30th at 7:00 pm. Originally we had scheduled a meeting for tomorrow night, the 25th. However, I just moved into my house and things are still crazy, so we'll postpone until Tuesday. The meeting is really just to go over our schedule, talk about races we'd like to run, plan running routes and answer any questions you might have. The meeting will be at my house, 9155 E. Silver Springs Circle- directly across from Colony Middle. My house is a creamish color, with two tall pillars at the front door. Once you tn into Silver Creek Springs, immediately turn left and I'll be the first house on the right. Please call if you need more info. 907-982-5089.

Again, everyone is invited to join our club or attend the meeting. And you don't have to be planning on running the 1/2 marathon to run with us! Our long runs will follow the 1/2 marathon training schedule, but come run with us no matter how far or fast you run! Our club is open to everyone, all ages and abilities!

Another important change to note is the start time of our runs. After recieving some feedback we've decided to start at 7:30 for our shorter runs and push back to 6:30 am start as the runs get longer. So Sat, April 3rd we'll be leaving at 7:30 am for our 5 mile run. Water will be provided at start and finish of the run.

Hope to see you either next Tuesday or Saturday morning!

Training for Mayor's Marathon & 1/2 Marathon!

Mark your calendars- The Mayor's Midnight Sun Marathon & 1/2 Marathon (& 5 miler!) is coming up June 19, 2010. Last year, I trained for the Mayor's 1/2 marathon with my sisters and my aunt, running all our Saturday long runs together. The four of us had a great time and it really helped the miles fly by! We then heard from so many people who said they wanted to train for the 1/2 or the full marathon but really wanted people to run with. This got me thinking about organizing group long runs and the idea for Heart & Sole Runners was born! This spring, I'll be training for my 3rd Marathon and am so excited about our group long runs!

Our first round of Saturday group long runs will start up on April 3rd. Long runs will consist of training runs for both the full and 1/2 marathon (although if you want to join us you are welcome to run with us for as little or a long as you like:)Many club members will be training for their first distance run, while others may be looking to set a new PR. Whatever your running level is, we'd love to have you train with us! There are plenty of 5 & 10k runs throughout the summer we will participate in as well, which might be a good goal for beginning runners. Although I've found that there is no better way to push through those long hard runs than to have some moral support and fun along the way! If you can do 3 miles by yourself, you can definately run 5 miles with other people! We will all be there for each other, ready to encourage everyone to run further and faster and spread the love of running, one member at a time!

Runs will follow our training schedule and will be held each and every Saturday April 3rd-June 12th. We will meet at my house, across from Colony Middle School and will run various routes from there. We be meeting at 6:30 am- that's right, 6:30 AM. I know this is early, but some of us are training for the marathon here! We've got to give ourselves time! We'll be leaving promptly at 6:35, so be sure to arrive early if you'd like to stretch and warm-up. This is a "run-at-your-own-pace" type of group run. Our daily route(s) will be mapped out and water/Gatorade will be provided at the start and finish of the run, as well as in the middle of the longer runs. Runners are encouraged to wear hydration packs, camel backs, etc.

We will be following a Hal Higdon Marathon and 1/2 Marathon training schedule. If this is your first 1/2 marathon, you should be able to run 3 miles x 4 days a week by the start of the 12 week training. April 3rd's long run will be 5 miles. If that seems too difficult, consider training for the Mayor's 5 miler instead, but still come join us for our Sat. runs!

Marathoners, our long runs will start with week 7 of Hal Higdon's Intermediate level training program- our April 3rd long run being 14 miles.

Heart & Sole Running Club membership dues are $5/year. This will help cover cost of Gatorade, cups, coolers, etc. We will be holding our first meeting and a Q&A about Marathon and 1/2 Marathon training on March 24th, 7pm 5199 Silver Springs Circle, Palmer, AK. Come get training information, help plan routes and meet other runners!

If you have any questions, please email us at heartnsolerunners@gmail.com or call me, Lori Luff at 907-982-5088