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. 

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

Dublin Ohio "Home Run 5k"

"Home Run 5k"
Sunday May 24, 2009 starting 5:00 p.m.
Historic Dublin

In partnership with the City of Dublin and Habitat for Humanity comes an awesome new 5k race to Dublin. This new event, the "Home Run 5k" will have a unique start time of 5:00 p.m. and will take in much of historic Dublin. There will be finish line activities for adults and kids alike, awards for runners using strollers, and much more. It promises to be unique, entertaining and mostly FUN.

The race committee has formed and plans are underway to get the race off the ground. The committee is dedicated to providing a unique racing experience for runners, walkers and sponsors alike. But we need your help.

Whether you are a runner, or walker, elite or recreational, we want to hear from you. We want to know what will make your race unique and fun. What have you seen work at other races that you want incorporated into this race? What would your kids love to have as finish line activities? What would you love to see for yourself?

Let us know and we will strive to incorporate them into our race planning, and then when all is said and done, we ask you to mark your calendars and come out to the run, or walk and enjoy the cool air of a springtime evening in Dublin.

The survey has only 6 questions. Shouldn't take you too much time. Thanks in advance.

START SURVEY

Walk Magazine - Going Green in 2009!

(copied from Walk Magazine)

I've been hinting about changes coming to WALK! Magazine, but I haven't gone into much detail. Here are some of the exciting things going on.

WALK! Magazine is going green! We will begin publishing only electronically
beginning with the next issue. There are many benefits to publishing electronically.

Not only will we be saving trees, but delivery will no longer be delayed due to printers and the postal service! We have a lot of exciting ideas to take advantage of this new format and we will share those with you as they develop.

Second, WALK! will start publishing six times a year in 2009! I have wanted to take this step since our first year of publishing. To better accommodate this new bi-monthly production schedule, we are postponing the Winter issue, traditionally published in December, to January 2009 to make it the January/February issue. This change will cause a delay of only a couple of weeks, but will make the transition to a bi-monthly magazine much easier in the long run.

In this current economy, paper and postage costs are taking their toll on many
publishers -- even long-established magazines with large readerships are hurting! We had a lot of difficult decisions to make and finally decided it is better for our readers to keep publishing, even if it is strictly electronically.

I have to admit -- I'm pretty old school when it comes to publishing. I like paper --I like the feel of paper and I like the portability of taking a magazine or a book with me wherever I go.

But by going electronic, we are able to do some things we can't do otherwise -- like include links to other walking websites, build an online walking community or embed video into the magazine. Wouldn't it be great if, when Dave McGovern explains a new technique, we can see a video of him demonstrating that technique? Not all of those extras will take place immediately, but we are working on it. It will be a very exciting time for us!

For some people, going electronic will be a difficult transition. To make that transition a little easier, we are offering some great subscription deals. All current subscribers will be receiving that information soon. I sincerely hope you will give it a chance.

To see what an electronic edition is like, check out the Summer issue. Just click on the pdf cover to open it. The password is "walkingmag". (Future issues will have more features.)

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

Registration Opens - Dublin Speedy Sneakers Training Program

Press Release

Registration for spring 2008 Speedy Sneakers Training Programs and Walk/Run Club.

If you are new to walking or running, want to get healthy and fit for summer, but have never, seldom or occassionaly kept your self in shape then this is the program for you.

Speedy Sneakers training program coaches will customize a personal walking and/or running program for you. They will motivate, encourage and support you in your pursuit of your fitness goals.

There will be three categories to register.

1. Regular Registration (Ages 17-64)

2. Ages 16 and under will be free

3. Ages 65 and older will be free

For more details visit the Dublin Ohio Speedy Sneakers

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.