Journey Fitness

Got out this morning and ran to Starbucks to take advantage of their free pastry day. Had coffee and scone, but should have made it free half-a-pastry day because that scone was NOT enjoying the bumpy run home!

Wednesday I shall, once again, be out at the track at 6:00 p.m. Join me! The track is open all day until dusk, so if you can’t make it out at 6:00, go at another time. The nice thing is, there is always a little breeze out there so in this weather the track is actually inviting!

Saturday is a BIG DAY!

8:00 a.m. 5k class–train for either the Irongirl 5k or the Run for Hope 5k (on Sept 12 and Sept 19 respectively) or heck, train for both! This is VERY newbie friendly and open to runners and walkers. Sign up through the City of Marysville at Jennings Park. They’re open from 9:00-5:00 daily.

9:00 a.m.

10k class–if you’re ready for a little longer distance, 8 weeks to a 10k! We’ll work on longer distances, starting at 3 miles. You’ll run with the half marathoners for the first 8 weeks of our half marathon training, so you’ll be in GREAT company!

Half marathon class–18 weeks to the Seattle Marathon! It’s amazing to think that we’re ready to start training for a chilly, damp, November race in the middle of summer…but it is that time!

Marathon class–Ready to go for the Big Kahuna! Train for the Seattle Marathon!

Coaches for this endeavor are:

Tory (that would be me)

Roy–Roy is going to be the half marathon and walking coach. He is taking a Racewalking Course in August and will help people who are looking to walk their first half marathon do it in style and good time.

Erin–Erin ran with us last time and was an eternal source of motivation, so she’s agreed to help out and run with us! Her goal is to help you reach YOUR goal!

Saturday is going to be hot, so if you’re joining us, bring lots of water and hydrate well before you come. I ran this morning at 7:00 and it was wonderful, but climbing up there! We’ll take it slow and easy so no one gets ill. We’ll also have lots of ice water at the end. Tip: Take your water bottle and put half water in it and freeze it so that you can drink COLD water on your run. Your body absorbs cold water faster than tepid water. It also helps bring your heart rate down. A study showed that people who drank ice water on a run lowered their heart rates by 5 beats per minute!

What we’ll run:

5k class–we’ll do a run/walk combo and it’ll be dependent upon the pace how much we run. It will be doable for EVERYONE and possibly more than you THINK you can run, so I’m not giving you mileage.

10k/half marathon–3 miles! That’s three miles at YOUR pace! No pushing it in this heat!

Marathoners–6 miles! Yes, 6! You can do it! After all, you’ve all run at least a half marathon. If you’re not up to 6, or are doing Torchlight that night, you can just do the three miles.

I am going to REALLY encourage you distance runners to consider run/walk combinations for this training. Run for 5 minutes, walk for 1. It is the best way to avoid heat issues and injury and I highly believe in it. I’ve run 24 marathons and have run 20 of them run/walk. My fastest marathon was running 5, walking 1 and felt next to effortless. My hardest marathon…I ran the entire time. Just sayin’

And for those who love the early morning…

RUNNING BOOT CAMP!

No, I’m not going to make you run with guns over your head in knee deep mud! This is designed to build the muscles that runners use, while running. The format is going to be the group out on the road running with intervals of muscle building exercises, and a finish with some good core work.

Classes are Monday and Wednesday 5:30-6:30. Be early! We start AT 5:30 and will leave the park at 5:40, so don’t be late. Monday is at Jennings Park and Wednesday is at Legion Park! Both parks have near park parking, so if they’re not open yet (they should be) we can park across the street and use the park.

Bring a fitness band and a yoga mat, unless you really want to get one with nature and grass…that’s your prerogative!

See you on the road!

–
***************************
Tory Klementsen
Certified Personal Fitness Professional
www.journey-fitness.com
The successful person will do the things that the unsuccessful person will not.