13 wks to go...

Well, tonight completes week 1. I had a great jump start week to the 5K training. Not only did I do the scheduled runs, I did some strength training and ate healthy all week. Why not just do it all? Right? So I'll just take advantage of this training and lose some weight at the same time :)

I'm sore, but that shall past. I'm finding this more rewarding than I first thought. I hope everybody else's training went well. 13 weeks til Race Day.

Day 1 down

So I completed day 1 of training yesterday and to say the least, it was invigorating. I'm sore today so that must mean I did something right. I'm excited to get back to the gym tomorrow and continue on my 5K journey. I'm actually thinking of making this my new hobby. After completely this 5K in May (which I will do, all running no walking), I plan to move up to a 10K. Then maybe a half marathon. Hey, why not. In high school I always had sports to keep me active, but now that I'm adult I don't really have that available. So I figure running is something I can do on my time which also keeps me goal oriented.

I'm excited and definitely motivated. I am including strength training and healthy eating as well so we'll see how this turns out :)

Race & Registration Info

5K

Saturday, May 14

2011 will be the third year for the Rite Aid Cleveland 5K. This is a great chance for walkers or runners to join the events of race weekend or even to stretch your legs the day before the big race!

All 5K runners will receive a goodie bag and T-shirt.

Rite Aid Cleveland 5K 
Saturday, May 14

Downtown Cleveland

Registration

May 14 & 15, 2011

Mail-in Registration form available for download here.

Confirm your 2011 race registration by clicking here.

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2011 Entry Fees

Marathon (runners/walkers)

$60 (mail-in $70) until July 1, 2010 - SPECIAL RATE

$70 (mail-in: $80) until January 7, 2011 - (receive a free earlybird gift)
$80 (mail-in: $90) from January 8, 2011 until March 31, 2011
$90 (mail-in: $100) from April 1, 2011 until May 8, 2011
$100 May 13-14, 2011 @ Packet Pick-Up/Late Registration

Half Marathon (runners/walkers) 

$45 (mail-in: $55) until July 1, 2010 - SPECIAL RATE

$55 (mail-in: $65) until January 7, 2011
$65 (mail-in: $75) from January 8, 2011 until March 31, 2011
$75 (mail-in: $85) from April 1, 2011 until May 8, 2011
$85 May 13-14, 2011 @ Packet Pick-Up/Late Registration

10K (runners/walkers)

$20 until July 1, 2010 - SPECIAL RATE

$25 until January 7, 2011
$30 from January 8, 2011 until March 31, 2011
$35 from April 1, 2011 until May 8, 2011
$40 May 13-14, 2011 @ Packet Pick-Up/Late Registration

5K (runners/walkers)

(Race Date: Saturday, May 14, 2011; Time TBD)
$15 until July 1, 2010 - SPECIAL RATE
$20 from July 1, 2011 until March 31, 2011
$25 from April 1, 2011 until May 8, 2011
$30 @ Packet Pick-Up/Late Registration May 13 (No Saturday registration, only packet pick up race day)

Red Nose Run for Kids

(Race Date: Saturday, May 14, 2011; Time TBD)
Great Lakes Science Center

$12 until May 8, 2011

No refunds or transfers to future years for any races.
No race day registration.

Just the beginning....

Training for 12 weeks to run in the Cleveland Rite Aid Marathon on May 14th.

The group will be training individually, as our schedules make it difficult to train together. We will meet once a week, preferably Friday, Saturday or Sunday to have a training session together.

Motivation is key in successfully accomplishing this goal together!
Below is the schedule we will be following:

This 12-week program is for Beginners, people who have passed a physical but have done little exercise. If you can complete this program, you should be ready to participate in a 5k! These 5k programs are sequential: if you get through this program and are ready for another challenge, or if this program is too easy for you, then go to theNovice, Intermediate, or Advanced Program, depending on your level of experience. The first eight weeks of the program are based on time. The time suggested should be spent exercising, which at this stage means walking and running. All running should be gentle as far as effort goes, which means that it should be fat burning or aerobic conditioning.  If you are using a heart rate monitor, every step the first eight weeks should be under 75% of maximum heart rate (if you do not know your max HR, use the formula 220 - age until better information is available). If you are not using a monitor, the exercise should be at an effort in which conversational talking is possible. The last four weeks of the program are based on distance. At this point in the program you should be able to run pretty much the entire distance without any walking.
	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Week 1	15 mins	off	15 mins	off	15 mins	20 mins	off
Week 2	15 mins	off	15 mins	off	15 mins	25 mins	off
Week 3	20 mins	off	20 mins	off	20 mins	30 mins	off
Week 4	20 mins	off	20 mins	off	20 mins	30 mins	off
Week 5	25 mins	off	20 mins	off	25 mins	35 mins	off
Week 6	25 mins	off	30 mins	off	25 mins	40 mins	off
Week 7	30 mins	off	25 mins	off	30 mins	45 mins	off
Week 8	30 mins	off	30 mins	off	30 mins	45 mins	off
At this point the athlete has gradually built up his/her cardiovascular, skeletal, muscular, and connective tissue systems to withstand the strain of steady running. The goal for this program is to cover the distance in a race situation with no walking. Many athletes will progress faster than this program is set up for, which is fine. BUT, if there is any question, be conservative.  Numbers below refer to miles to be run, rather than minutes.
Week 9	3	off	3	off	3	4	off
Week 10	3	off	4	off	3	4	off
Week 11	4	off	4	off	4	5	off
Week 12	4	off	4	off	1	5K Race	off
Remember to start off walking, then gradually introduce running.  Make sure you get a good pair of shoes designed for running. Don't try to make do with shoes you bought five years ago and have been wearing for yard work. You will end up injured and your running plans will have to be postponed. Visit our Shoe Guide or a local running retailer for information on purchasing the best shoes for you. Expect to feel a little soreness the first week or two. You may not have exercised much, and it will take a little while for you to adjust. If you feel more than general muscle soreness, back off! Don't try to keep running through an injury, or pretty soon you won't be running at all! If you feel pain, rest and use ice. Try to talk to someone with some experience with running injuries, or consult your doctor. If you have to take a break for injury or family commitments, don't give up! If you miss a workout or two, just pick up where you left off. If you have an extended break, you might want to back up a week or two. The days of the week listed here are just for guidance. Run on the days that best suit your schedule. If it's easier for you to run on Sundays than on Mondays, that is fine. Just try to scatter your rest days throughout the week--don't try to do all your running on consecutive days.