Building your Base

You might have heard elite runners talking about building a base in the winter training months and have wondered what they were talking about.

Base training serves as the foundation for what is to come later in the year. Much like building a foundation for a house, base training serves to provide the runner with a strong foundation to not only help train harder in the spring and summer months, but also will helps to make the runner stronger for the long slog through the summer.

Base training typically can include long slow runs and weight training. The base gets built up over the course of weeks, in terms of miles, no more than 10 percent increase each week until a maximum miles is reached. Periodic rest weeks can and should be taken to avoid becoming stale and the training can become boring. In fact, many good runners will also through in some light speed and streghtening work such as hill sprints to break up the training.

Base training is important for everyone, but is especially important for those who plan to run in half or full marathon. You will need to build your base before thinking about tackling the high mile weeks that will come later.

If you have any questions on training and building your base, please let me know through this blog and I will be happy to respond.

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

Start your own club

Speedy Sneakers Walking and Running clubs for women started on March 22 2008. Since that time, Speedy Sneakers has helped over 50 women in just one location meet many of their personal fitness goals.

Some of our members had goals to simply just get back to some general fitness while others wanted to run a 5k. By being a member of Speedy Sneakers, members were able to meet regularly and together they trained to meet their goals.

This coming year, Speedy Sneakers will be embarking on a new adventure - helping others start their own club. If you are interested in starting a club of your own in your neighborhood, the take a look at our website www.speedysneakers.com and give us a shout if you have any interest, we'd love to let you know how you too can start your own club.

Take care and happy running and walking

Warm Fall Weather

What a beautiful morning we had. Our Speedy Sneakers group of walkers and runners met at Glacier Ridge and enjoyed the warm weather.

Throughout the fall and winter there will be some days that will provide you an opportunity to take advantage of the nice weather. If you are one who doesn't like to run or walk in cold weather then keep your eyes out for those windows of opportunity.

As a reminder: Speedy Sneakers Walking and Running Club for women will be meeting each Saturday morning at 8:30 a.m. throughout the winter months.

Run for Kids - Marysville Ohio is July 18

The Run-for-Kids 5k will take place again this year in Marysville Ohio. sponsored by Honda of Marysville the race starts and finished in front of the dealership.

This year's race should be just as much fun as last year where there was plenty of food and good music to entertain the runners and walkers.

Registration for the race has started, if you are early you can get a littel discount and if you are a high school runner its even a little cheaper.

Come on out and enjoy a fun run and walk with the family.

Register at www.columbusrunning.com

Cross Training For Runners

Reminder, this Saturday May 30, 2009 starting at 7:45, Speedy Sneakers will host an informative talk titled "Cross Training For Runners."

Mindy Gargasz and Erica Mullins, two Orthopedic Physical Therapists will give the talk and gear it specifically to women runners and walkers.

If you have any questions, you can contact us through our website, at www.speedysneakers.com

Congratulations - Race for the Cure

Congratulations to all Speedy Sneakers members who ran in the Race for the Cure in downtown Columbus.

This year's race drew more than 46,000 runners and walkers - what an awesome site.

Perhaps next year we'll break the 50,000 participant mark - won't that be something.

Willow Ridge 5k Run and Walk

Registration opens for the 2nd Annual Willow Ridge 5k Run and Walk which will take place at Glacier Ridge Metro Park on August 22, 2009.

It is important to register early and online as there will be no race day registrations.

The race will start at 8:00 a.m. and will include awards for runners and walkers.

For more details, go to Speedy Sneakers Racing

New Races added to TheYappers

I have just added a few more races to TheYappers which I think you will love to run.

Close to home is the Home Run 5k which takes place in Dublin Ohio on May 24, and a week before that warmup with the biggest race in Columbus as 40,000 runners and walkers take to the streets in Columbus for the Race for a Cure.

Home Run 5k

Race for a Cure 5k

Also, dont' forget to checkout some of the other races and when you are done running and walking return back to "Open your Yap" by rating and reviewing the races.

Dublin St. Patricks Day Results - now available

Two Dublin Ohio runners take top honors at the Dublin St. Patricks Day event held in Historic Dublin.

Congratulations to Michael Sawicki and Star Emmert.

If you participated in the race now you can rate and review the race.

Also checkout your race photos at RunPhotos