Walk, Run & Roll 5k

Race for the End: Poverty 5k - Hilliard, Ohio

The 2nd Annual Race for the End Poverty 5k will take place at Homestead Park in Hilliard, Ohio on Saturday April 30th.

This year sees a change in venues from Glacier Ridge Metro Park in Dublin to a more central location in Hilliard.

This year the presenting sponsor will be The Limited.


For more details about the race please visit the race website at Speedy Sneakers Racing

For more information on the sponsoring organization:  International Development Collaborative

International Development Collaborative (IDC) is a non-profit organization that encourages the creation of sustainable entrepreneurial micro-enterprises in rural villages of developing countries.  IDC provides rural villages the opportunity to sell their products on an international scale.  IDC achieves its social objective by assisting villagers to develop their communities economically and to raise their standard of living.

Visit their website at http://www.idcvillage.org/

Hope to see you all there.

Sponsors are starting to come in for Race for the End:  Poverty 5k to be held at Glacier Ridge Metro Park in Dublin on June 5, 2010.

The latest addition is Downtown Dermatology which is located at 500 East Main Street Suite 310 Columbus Ohio.

Please visit their website and thank them for being a sponsor. 

Run as your feel

For many years I have heard runners talking about timing all their runs. This is a big mistake. Anytime you time yourself, you are putting yourself on the clock and with that you will for all intents and purposes probably end up running too fast. Now running fast is a good thing, but not all the time.

Running fast everyday will ultimately leave your body tired and run down. When training your body needs time to recover, which normally takes place at night when you are sleeping, but when you are training hard you need to give your body that little extra help by not running fast. That is why you will also hear runners talking about their “recovery runs”. These are runs where you run slower than normal or running as you feel.

My personal advice to better help you run as you feel is to leave your watch at home.

Wearing Layers

To stay warm and comfortable during your winter runs, it will be important to wear layers.

I am sure if you are like me, less clothing is best, but when it get's cold you need to add clothing, and this causes other issues of comfort. Too much clothes and you feel like you are dragging, too little and you run chilly and stiff. So the happy medium is to have either just the right amount of clothing on, or have the correct clothing on.

The best approach is to dress in layers:

1. The first layer should be made of a wicking material to keep the sweat away from your body.
2. The second layer should be to keep you warm and can be a little heavier
3. The third layer should keep the wind or cold air away from you.

Happy running

The Prediction Competition

In conjunction with the RRCA National Run@Work Day on September 19, 2008, Good Bodies Personal Fitness & Wellness has put together a team competition that is fun and suitable for anyone regardless of age, gender, or level of fitness. Encourage two (2) co-workers, family members, or friends to join you and let’s get started!

It’s not the swiftest that wins it’s the most calculating. How does it work?

On September 18th, 19th, or 20th, you and your 2 teammates will be timed in either a;

* 1 mile run/walk on a treadmill
* 2 mile stride on an elliptical machine
* 3 mile ride on a stationary bike.

The time it takes to complete it is your STARTING PACE.

Four-weeks later. Run/walk 2 miles, stride 4 miles, or ride 6 miles and predict a time that has to be as good or a better pace per mile than your STARTING PACE.

Eight-weeks (in total) later. Run/walk 3 miles, stride 6 miles, or ride 9 miles and predict a time to finish in that has to be as good or a better pace per mile than your week 4 pace. The team whose predictions at week 4 and week 8 are closest is the WINNING team.

To make it fair, after you have established your STARTING PACE, in your weeks 4 and 8 assessments, the odometer/speedometer will be hidden so that you cannot adjust your pace to meet your predicated time.

The closest predicting team splits $600 (evenly)
The closest predicting individual wins $100

This is a competition that almost anyone can join because you do not have to be in good condition to start. It is important to start an exercise program, though, because improvements are required.

Entry Fee is $50 per person which entitles you to;

* The chance to win $600 with your team.
* A chance to win $100.
* A fitness consultation after your initial timing.
* Corporate discount rates to Good Bodies Fitness.
* A 16-week membership to Speedy Sneakers Walking and Running Club for Women.
* A membership to the Columbus Running Company training group.
* 10% discount coupon to the Columbus Running Company.
* Tips on how to lose weight.
* Weekly email support from Good Bodies. Each email will include exercise, nutrition, and motivational information.

Here’s how it works – Team A records initial run/walking times of 5:08, 11:16, and 8:22. That is their STARTING PACE. In week 4 they respectively PREDICT TIMES for 2 miles of 10:16, 21:00, and 16:00. They record times of 10:40, 21:30, and 15:55. What is their score? Since runner 1 ran a slower pace (it needed to be 5:08/mile pace or better and he ran a 5:20/mile pace) than what is acceptable, his difference of 24 seconds is doubled to 48. The other 2 runners ran at acceptable paces. So the combined difference is 48 + 30 + 5 = 83. The week 4 score is added to the score from week 8 to determine a team’s final score.

Contest Parameters

There is no obligation to become a member or workout at Good Bodies. There are no hidden or additional costs (the $50 entry fee is the only cost).

Friends and Family members are welcome to enter the competition!

Competitors will receive a packet of information when they record their STARTING PACE. It will include health and exercise information that will help them get off on the right foot.

Contestants will receive weekly support via email that will include the Good Bodies Healthy Habit tips, exercise tips, encouragement, inspiration, and contestant highlights.

You will be timed at Good Bodies but we can arrange to record times at your place of business if suitable exercise equipment is available. Teams do not have to use the same exercise modality.

Dates of timing are;
* September 18th, 19th, and 20th.
* October 16th, 17th, and 18th.
* November 13th, 14th, 15th.
* Winners will be announced on November 17th.

Good Bodies will be opened from;
* 6 am to 10 pm Thurs. – Fri.
* 6 am to 5 pm Sat.
* If there are appointment times available, you can sign-up through the 20th.

Good Bodies accepts cash, check, VISA, MC, AMEX, and Discover.
To learn more about Good Bodies, go to http://www.goodbodiesfitness.com/ See Map

Contact Matt Maglicic at (614) 889-2282

Long Slow Distance (LSD)

Yesterday we spoke of the need to vary your training up to increase your speed. To get to the speed you want to achieve, you will need to get some long slow distance runs or walks under your belt in order to build a solid base which will ensure that you will be able to maintain the speed that you will gain from that particular type of training.

So what does the slow distance do for you? As mentioned, once you get to the speed training and have attained a good speed level, you will be able to hold onto that speed throughout the season. If you do not get your long work in, and then work on your speed, you will get the speed but it will not last as long as you would hope.

Here is an example of how to balance distance and speed into your training.

Week 1 – 100% LSD – 0% speed
Week 2 – 100% LSD – 0% speed
Week 3 – 90 % LSD – 10 % speed
Week 4 – 90% LSD - 10 % speed
Week 5 – 85% LSD – 15% speed
Week 6 – 80% LSD – 20% speed
Week 7 – 70% LSD – 30% speed
Week 8 – 60 % LSD – 40% speed
Week 9 – 100 % LSD – 0% speed
Week 10 – 50% LSD – 50% speed
Week 11 – 30 % LSD – 70% speed
Week 12 – 100% LSD – 0 % speed
Week 13 – Race

Play around with some long distance and speed combinations until you find something that you feel comfortable with. Remember you have to be able to recover from your hard speed efforts.

Midwest Weather

Right now in the mid west of the country, the weather is playing with us as is customary this time of the year. Last week we had 3 inches of snow and yesterday it was 61 degrees.

This weather moodiness though does give you an opportunity to get out and workout. Take your opportunities however they present yourself and get out of the house, office or where ever you may find yourself and hit the road for a 30 minute walk or run.

If you have not already done so, use a service like weather.com to see what the 10-day forecast looks like and plan your week based on the weather. If it's going to be dreadfully cold, then plan to go to the gym. If its going to be warmer, then plan to get out into the open.

Do not wait around for the weather to present itself, plan your workouts around the weather.