Fast Forward and into the Fall

Hi Runners, as we wrap up our summer series of running programs; namely the Building to 10K and the Half & Full Marathon Groups, we should look forward to establish Fall maintenance goals. Last week's Valley Harvest Race Weekend was a celebration of your recent commitment; many of you ran Personal bests in the 10K, Half and Full Marathon events. Although most of you have completed your formal training by working long and hard during the hot summer months, the fall is a perfect time to focus on improving your form and strength training...Karen and I will continue our marathon training for a couple more weeks as we taper to run the Marine Corps Marathon on October 28th in Washington DC, but, we already have plans in place for when we return.  Again, training programs keep you focused and the races themselves are the celebrations. Everyone who ran last week can look back with pride at the great strides they have made in building beyond their initial 5K Chance of a Lifestyle Program that got things started in the spring. Literally, you have all come a long way; but when it comes to running there is still a long way to go. When you think about it, it's not how far you've gone, but how far you have come. Continue to exercise the fundamentals of form and good technique, be committed to interim goals and remember to run where you are at and not where you think you should, or want to be. The best way to get discouraged is to do too much too soon, especially if you believe your base is more established than it really is...

There is only one way to become a more efficient runner, and that is to run...there are no short cuts; granted you can cross train, run on a treadmill, and swim etc...But in the end the only exercise that counts is exercising a consistent leg turnover as you pound out new kilometres on the road and around the track.

So, as we settle into a hibernation of sorts, be sure to rough-in a basic running plan that you can follow to keep you focused on some scheduled off-season preventative maintenance. 

In the coming weeks FITNESSfive42 will be launching a series of Half Marathon, Full Marathon and 16K training programs; but in the meantime keep your eye on consistency and be sure to lace up often so you can maintain your base and re-energize.
Run Strong and we’ll see you at SIM.

Reminder! 5K & 10K Programs start today...(details below)

Hi Runners; the time has finally come!  The Chance of a Lifestyle - 5K Learn to Run and the Building to 10K programs will get underway at 6:00 p.m. this evening at Soles in Motion (121 Ilsley Avenue, Burnside).

Orientation will tale place at 6:00 p.m. followed by a comfortable get acquainted group run.  Please dress for the weather and be sure to wear a pair of comfortable running shoes. 

We look forward to running and training with you.
See you soon...

ps...if you haven't already registered and/or paid for your program try to arrive 15 minutes early to take care of your paperwork.

Feel the Beat with a Building to 10K Running program - Starting March 22, 2012

This facilitated 8-week building to 10K running/training program will prepare runners for the 2012 Bluenose 10K race. The program will build on your existing 5K skills to keep you motivated and focused on extending your running base while building confidence in your endurance running skills. 

*Participants must be able to run a minimum distance of 5K at 6:1 intervals as this program is both challenging and rewarding and will have you setting and achieving new goals on a weekly basis.
The training schedule will build the endurance needed to run 10K at 10 & 1’s or if you prefer; by running continuously, the choice is yours to make on the run.

The schedule includes weekly group training distances, recommended homework runs and cross-training considerations and sets Sunday as a rest day. 

Tuesdays, Thursdays & Saturdays are scheduled group training runs over familiar weekly routes to help runners gauge their performance from week-to-week.

The training schedule will also provide core, cardio, cross-training and homework run recommendations to help runners continue weekly training on their own.

Upon successful completion of the program runners will know that they have what it takes to run 10K distances (and beyond) on their terms....

The 8-week program includes weekly classroom instruction, handouts,

scheduled group runs, a training schedule, 24/7 on-line support and a

Technical Running Tee.”
Sign up today...there’s a PR in your future!

Better yet sign-up with a friend or family member and experience the thrill of going the distance together.

To receive program updates and to get in on the action...Please “Like” FITNESSfive42 on Facebook... and if you have any questions be sure to contact us at: FITNESSfive42@LIVE.ca

Run Strong! Be Proud!

David

The Chance of a Lifestyle - 5K Learn to Run program Starts March 22, 2012

This facilitated 8-week learn to run program is called "The Chance of a Lifestyle" and has been designed to provide new runners with the training, support and motivation they need to successfully complete a 5K road race.

The 8-week program includes weekly classroom instruction, handouts, scheduled group runs, a training schedule & binder and 24/7 on-line support. And even better yet...each participant will receive a snazzy "Technical Running shirt" as well as special pricing on popular brand name merchandise and new runner “bundles” of essential gear to get you started on the right foot.

The lively and informative classroom discussions will focus on learning to run. 

The scheduled weekly topics will include the increasingly popular:

"NUTRITION, TRAINING & WEIGHT MANAGEMENT" 

&

"MOTIVATION & GOAL SETTING FOR A TEAM OF ONE!" 

The ”Chance of a Lifestyle” provides a supportive group setting where novice runners can meet new people, train-to-run and get fit while having the time of their lives.

Sign up today and your body will thank you tomorrow...! Better yet sign-up with a friend or family member...getting fit is best when shared!

Registration/Orientation & Run*: 6:00 p.m. Thursday March 22, 2012

*We will be going for a short low intensity “Get Acquainted” Run...so come ready to rock & roll..!

 Program Duration: 8-weeks

Goal Race: The 2012 Scotiabank Bluenose 5K Race on Sunday May 20, 2012

Scheduled runs/classes: Tuesdays & Thursdays at 6:00 p.m. 

*(Saturday morning group drop-in runs at 08:00 a.m.)

Cost: $69.99

Call 468-7911 to register

The Chance of a Lifestyle is yours to enjoy...and rest assured the crew at FITNESSfive42 @ Soles in Motion will be with you every step of the way...

Run Strong! Be Great!

David

It's Time to Run for One & Run for All…!

Spring is on the horizon!  So far, at least on the east coast, we have been spoiled this winter…(sure hope I haven’t jinxed our good luck by speaking too soon). 

The unseasonably high temperatures and  limited snowfall have allowed many of us to run outdoors without the slip-sliding and teeth-chattering we have come to expect from a Maritime winter.  If nothing else it’s been liberating just being able to run with 3 layers instead of the usual 4 or 5.  Yes;  we are truly spoiled!

At any rate I hope everyone has had an opportunity to enjoy the outdoors this winter while keeping up their running and training routines. 

Do you have a spring race mind?  Have you registered for it yet?

Now is the perfect time to identify your goals, establish a realistic training plan and COMMIT…the three essentials to whet your motivation.  Better yet; why not make the decision to share your hopes and dreams with others; it will lay the foundation for personal  accountability; and, if you’re lucky it may even motivate others to lace up as well…who knows…they may even lace-up to run and train with you? 

Now IS the time!

Training programs, Running Clinics and Charitable Organizations are rolling out their wares for the 2012 race season.  It’s the runner’s trifecta; three opportunities to engage just about every runner’s interests…to work towards a goal race with “likeminded” others and/or participate in a clinic to fine-tune individual performance…there’s even an opportunity to run and train to help others. 

Like I said; it’s time to “Run for One & Run for All…!”

Please feel free to post your comments; we’d love to hear about what drives you to be at your best.

Run Strong:  It’s Your Time!   

Spring Forward...it's time to prepare for the 2012 Race Season

Hi Runners; it's time to plan and prepare; before you know it you'll be toeing the line at the start of your first spring race of 2012.

Our programs cater to the needs of runners who want to prepare for distances from 5K to 42.2K...at FITNESSfive42 we're with you every step of the way.  We're not cheerleaders there to tell you look good and can do it...we're there running and training with you to build your base and give you the confidence to know that you do look good and will do it...

Run Strong: Be Strong!

Give us a call; we'd like to share in making your race day a success to remember! 

*FREE* Learn to Run Program and Running Clinic Seminar (Just in time for the 2012 Bluenose Race weekend...)

A FREE LEARN TO RUN SEMINAR will be offered at Soles in Motion at 10:00 a.m. on Saturday February 11, 2012. 

The free runners’ seminar will discuss the benefits of running and how active living can improve wellness and change your life.

Now that everyone has settled into 2012 we can really talk about how anyone can successfully participate in our popular "Chance of a Lifestyle" 5K Learn to Run Program. We'll go over how to prepare for, start and stick with a beginner’s running program; especially now, with new running programs starting up March 22nd...just in time for this year's Bluenose Race Weekend.

And, for our the experienced runners, we will discuss training goals, PRs and how to consistently achieve them with the support of our intermediate to advanced training programs that are specifically geared to help runners meet the demands of running Advanced 5K, 10K, Half Marathon and Full Marathon distances.

And again, if that’s not enough stuff to talk about, we will also discuss the Speed & Conditioning Clinic; an increasingly popular 6-week training program that helps runners of all distances focus on developing a solid transfer of power to improve individual performance and fine-tune their running form.

Together FITNESSfive42 and Soles in Motion strive to support runners and help them achieve their goals by keeping them motivated, on the road and running injury free.

For more information, and to register for our Free Learn to Run Seminar, you can call us at 468-7911, reply to this email or visit us at FITNESSfive42 onFacebook.

MAKE 2012 YOUR YEAR TO RUN STRONG!

BONUS OFFERS:

A SPECIAL 2-for-1 registration will be available to new runners who sign-up for the Chance of a Lifestyle-5K Learn to Run Program at the seminar.

 And as an added bonus a $5.00 discount is available to all runners who register for one of our Advanced 5K, 10K, Half or Full Marathon Programs at the seminar.

Hi Runners!

We hope everyone is off to a fantastic 2012 and already focused on a special New Year's Resolution or two...

With that in mind we will be kicking-off a new round of our popular "Chance of a Lifestyle" 5K Learn to Run Programs, as well as our Advanced 5K; Intermediate 10K, Half Marathon, Full Marathon and our increasingly sought after Speed & Conditioning Clinics.

This year our programs will start on on March 22nd; just in time for our runners to train and prepare for the Scotiabank Blue Nose Race Weekend.

We have been told our programs are both challenging and rewarding...we strive to bring out the best in every runner.

A free Running Clinic & Training Program Seminar is planned for early February. The free seminar will provide runners; (new and not so new), with information about our programs. It's the perfect opportunity to ask questions about becoming a new runner, basic gear requirements and
goal setting....the list goes on....

And, if that's not enough, everyone who attends the seminar will be eligible for early-bird savings when they register for one of our programs. And, if you're new to running and want to sign-up for the Chance of a Lifestyle 5K Learn to Run Program, we'll be offering a 2-for-1 registration deal at the seminar; so you can share the gift of fitness with someone special.

So stay tuned; a time and date for the seminar will be announced shortly.

Please let us know if you have any other questions...we can be reached on Facebook at FITNESSfive42 and the following wmail address:  FITNESSfive42@LIVE.ca

We look forward to running and training with you!

David
FITNESSfive42 at Soles in Motion