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

Ho! HO! HOLD on a second...

...Don’t Let some white stuff and cooler temperatures interfere with your winter Running!

With all of the hustle and bustle the holiday season has the tendency to take up all our time and provide us with half-ass excuses on why we can afford to miss a run, a fitness class or a routine gym workout. Now I’m not advocating that we throw caution to the wind and run in minus 30 degrees Celsius, or slip and slide over ice caked sidewalks...but I am suggesting that it is always a good idea to maintain your running base with a lighter and less time consuming running and/or training program; think of it as calorie reduced training or running-lite. 

Training consistency is a difficult proposition at the best of times; but over the holidays it is shuffled up and down an ever-changing list of reprioritized events and things to do.  Difficult; Yes; impossible: No.  If you plan to run in any spring races you need to commit to running throughout the winter months...even if you adopt a Run-Lite program it will be easier to achieve your training milestones once the weather starts to warm up...it will also help to keep the weight off over the holidays and act as a great stress reliever when too much good cheer and togetherness starts to wear thin. 

Another sure fire way to maintain your motivation is to sign up for a holiday race; just about every city has a Santa Shuffle or an equivalent race; or better yet a New Year’s Eve; or New Year’s day Resolution Run. What could be better than “Out with old and in with a new YOU!”  But even better yet why not go for gold and sign up for a race in February or March..,the Hypothermic Half Marathon comes to mind and does its best to bring out the hardcore runner in everyone who decides to train for it.   In the end it’s up to you to decide on what motivates you; join a running club; get out for a spin with friends and enjoy the challenge and the rewards of running in winter.  You’ll quickly find out that there is something soothing about being outside and running in the quiet that follows a light dusting of snow...and when you look back you will see your foot prints and yours alone; a testament to your commitment in doing your best to become all that you want to be. 

No matter what you decide to do, winter running can be a great way to enjoy the outdoors, have fun with your running buddies, maintain your training and above all help you achieve your goals

Run Strong! (and remember to wear a hat!)
Happy Holidays from David & Karen at FITNESSfive42

Is it Time to Power Down?

Hi Runners; for many of you the 2011 running calendar is drawing to a close.  Major Marathons, Half Marathons, 10K's and 5's are slowly winding down. As you power down take a moment or ten to look back at how far you have come...I'm sure there was a PR in there somewhere for you; if not, there's a good chance one will be lurking at the start of the 2012 running season.

Be honest with yourself and look back with purpose; what you see will undoubtedly set the tone for next year's training objectives. It has been said that runners are their own worst critics...maybe so; but if you can't be honest with yourself...how far can you really go?

Be proud of your accomplishments; review the take-aways and continue to fine-tune what you do best.

Review, Renew, Refresh...and you will Run Strong into 2012.

Well Done everyone...keep up the good work and enjoy your training throughout the off-season!

David (F542)

October...cool times ahead!

Hi Runners; as they say it's that time of year again...time to harvest; bundle up and hibernate; Really?  is that what fall means to you?

There are cool times and cool runs ahead...make fall your running season: no bugs, no muss no fuss.  Hit the trails; run the roads and enjoy the cool evenings and even cooler mornings.  Run strong; run often.

ps A new 5K Chance of a Lifestyle Program is set to get underway on Thursday Ocober 13th 2011...share the gift of fit...get someone hooked on running.  Give them the Chance of a Lifestyle.  Please visit FITNESSfive42 on Facebook for more information.

New 5K "Chance of a Lifestyle" Learn to Run program

FITNESSfive42, in partnership with Soles in Motion will be offering their facilitated "Chance of a Lifestyle" learn to run program.

Registration and first run: 6: 00 p.m. Thursday October 13, 2011

Where: Soles in Motion - 121 Ilsley Avenue Burnside NS

Duration: 8-weeks (October 13 - December 01, 2011)

Scheduled runs: Tuesdays & Thursdays at 6:00 p.m. and Saturday mornings at 08:00 a.m. for group drop-in runs.

*Classroom discussions will be held at 6:00 p.m. Thursday evenings before heading out on our scheduled training runs.

Cost: $54.99

Call 468-7911 to register... (you know you wanna) .

Program Overview

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

The 8-week program includes weekly classroom discussions, handouts, scheduled group runs, a training manual, coaching, motivation and 24/7 on-line support. And, each participant will receive a snazzy "Technical Running Tee" or "Running hat" as well as special pricing on popular name brand running gear and beginner bundles. 

The lively classroom discussions will focus on the sport of running; including the increasingly popular topics of: "NUTRITION, TRAINING & WEIGHT MANAGEMENT" and "MOTIVATION & GOAL SETTING FOR A TEAM OF ONE!"

The ”Chance of a Lifestyle” program provides a supportive group setting where novice runners can meet new people, train-to-run and get fit all at the same time. The instructors are enthusiastic and eager to see you succeed. 

Sign up today; better yet; why not sign up with a friend and get the jump on your 2012 resolutions!

Run Strong; Be Well...

David
FITNESSfive42 @ Soles in Motion

Tonight's The Night...

Hi Runners;

And just like that it's September 13th...and time to lace up your shoes to become a cool runner; after all: 
"It's always Cool to Run in the Fall!" (especially if there's a Vegas destination race in there somewhere...) 

The 12-Week Half Marathon & Las Vegas Destination Race Training Program will kick-off at 6:00 p.m. this evening at Soles in Motion: 121 Ilsley Avenue in Burnside.

The Registration and Information Session will get underway at 6:00 p.m. followed by a comfortble "Get Acquainted Run"

We look forward to training with you and hope to see you there!

Run Strong!

David & Karen

WOW, It's September...

Hi Runners,  can you believe that summer is wrapping up and that school is set to get underway next week.  Where did the time go?  I know we all enjoyed the long hot days of summer and the freedom that comes with running is shirt-sleeves, shorts and SPF100.  But alas, all good things in running only get better... 

QUE: Fall... the season that lets you continue to run in shirt-sleeves sans bugs, in a cool evening breeze that  keeps you motivated for the fall race schedule ahead.
The FITNESSfive42 runners have being going strong; running and training since March...we just started another 10K/Half Marathon program that will have us running the Valley Harvest Races in just 39 days.  Can you believe it...39 days and it's Thanksgiving already.  Anyway; keep running strong and remember to prepare for your fall races by being consistent and realistic with what you hope to accomplish...as was the case with Spring; there is a feeling of invincibility that comes with the changing seasons...embrace the change; Yes, but remember, moderation is key...no matter how great you feel on a run!
We are looking forward to running with everyone before the turkey goes in the oven; so with any luck we'll see some of you this weekend at the Berwick Gala Days 5-Miler...(but if not; be sure to swing by Soles in Motion for a spin...)
Run Strong & be sure to Run With Someone Special!
Take Care,
David (and everyone alse at FITNESSfive42...)

99 Days and a Wakey to the strip...

Hi Runners, as with all things running there are numbers; lots of them, we use them to define shoe sizes, compare pace times, label ages groups, calculate registration fees, cover distances, evaluate splits and more....but today we are entering Destination Double Digits; only 99 days and a wakey to go.

Now is the time to establish your running base in preparation for the 12-week ramp up to Vegas training program that is set to get underway on September 13, 2011.

(Call Soles in Motion @ 902 468-7811 to sign-up today...and while you're at it make "Regis" happy and call a friend)!

For more information visit FITNESSfive42 on Facebook, or simply follow the links on the left...and remember...when you train with FITNESSfive42 "we're with you every step of the way!"

Run Strong (...there are only 99 days 'til you Run-Away)!

Are you ready to Run the Strip at Night...?

Hi Destination Race Runners! 
The Las Vegas Destination Race and Training combo is set to get underway in a few weeks...September 13th to be exact.  The travel package has been confirmed and runners have already started to book...I booked yesterday and and cannot wait to get the training component started; as luck would have it our 10K program will be wrapping up when we kick-off our 12-week training for Vegas.  No rest for the weary; and  because we're all runners...everything we do is considered training!

So, if you have not yet booked your trip to Vegas, think about doing it very, very soon...the prices have started to climb and in the past week have jumped from $939.00 to $999.00 all-in.

So, don't be disappointed, book today, register for the race and get ready to Run the Strip at Night...

Call Elayne Pink at Absolute Travel Specialists: 902 455-2429
Run Strong & Run-away with us...!

Fall is fast approaching...do you have plans to run?

Hi Runners; as we wrap up one program, two more are set to get underway.  Congrats to our Advanced 5K runners who have successfully completed their 8-week program with last weekend's Navy 5K race in Halifax.  Well done!

And, even better still...most of them have committed to the 10K program that started up today in preparation for the Valley Harvest races this Thanksgiving weekend.  As these runners are quickly finding out; their initial 5K program; "The Chance of a Lifestyle" was aptly named...they have all been assimmilated!

Similarly, we have 5K graduates from the school board team of runners who have expressed an interest in a workplace advanced 5K program...again, we have created another group of repeat offenders...so to speak.

If you have not yet set your sites on a fall race, there is still plenty of time...call your local running club, store or group of like-minded friends...as the leaves change there is no better way to experience the onset of a new season than running in the great outdoors with a friend or two or more...Run Strong and Be Well.

Are you Valley Harvest Ready? 10K & Half Marathon Training programs start up this week.

Hi Runners;
New 10K and half Marathon Training programs start up this week...

The Registration - Meet & Greet will take place at 6:00 p.m. this evening (Tuesday August 16, 2011)

Duration: 8-weeks
Goal Race: Valley Harvest Races on Sunday October 09, 2011
The programs' scheduled runs are Tuesdays, Thursdays @ 6:00 p.m. & Saturday mornings @ 8:30 a.m.

Cost: $59.99
Call 468-7911 to register

The facilitated 8-week training programs will focus on preparing intermediate 10K and Half Marathon runners for the Valley Harvest Race Weekend.

The 8-week program will includeweekly classroom discussions, handouts, scheduled group training runs, a training manual, recommended cross-training routines, technical running gear, 24/7 on-line support, daily motivation, support from fellow runners and endless encouragement from dedicated and enthusiastic trainers.

The programs and their interactive classroom discussions will focus on specificity of training, purposeful routines and desired performance outcomes. And, more importantly, the program will help runners transition back into distance training after a long hot summer of well deserved R&R...

Call 468-7911and Sign up today...while you're at it...sign-up with a friend!

Run Strong & Live Well !

Are you ready to book your Las Vegas Destination Race travel package?

Hi Runners; as we continue to scour the web to find you the lowest available deals we need to know how quickly you can act to either book and/or make a deposit...if you haven't done so already, please call Elayne Pink at 902 456-7800 to create your Personal Travel Profile and to discuss your destination race package requirements. 
 
As always Elayne is standing-by to ensure the Las Vegas Destination Race Package contains everything you need so you can focus on your training. 

Run Strong and Viva Las Vegas!

Lowest available Pricing: $939.00 Taxes included !!!

Hi Runners,

Absolute Travel has done the impossible!  The lowest available pricing of $939.00 per person (taxes included) can be booked today...

This deal will not last long so call Elayne Pink  NOW to Book this unbelievable 5 night escorted Las Vegas Travel package.

This exclusive Las Vegas Travel Package for Runners includes:

Travel Dates:    02 - 07 December 2011

Return Airfare between Halifax and Las Vegas

Hotel:               Luxor Hotel - Las Vegas

To find out more and to book this exceptionally well-priced 5-Night Escorted Las Vegas Package Deal call Elayne at (902) 456-7800; she will be available all weekend long to help you book your destination race travel package, so don’t delay...Vegas at this price won’t last long!

Who knew Running-Away could be so affordable?

Note:  Once your travel package has been booked be sure to Register for the Las Vegas Rock & Roll Half Marathon by visiting:  http://stripatnight.com and be sure to train for the event by calling Soles in motion at (902) 468-7911 to register for the facilitated 12-week Vegas Half Marathon Training Program.