Monday, January 4, 2010

Half- Marathon Weekly

I can't remember if I mentioned it yet, but I'm planning to complete a half-marathon with my friends, Sabrina and Brenda. It is in Buffalo on May 30, so in preparation we have given ourselves 21 weeks to prepare. We have a schedule of workouts and we are determined. So as a form of inspiration, I've created a weekly 'newsletter' to send to the girls that contains the week's workouts, an inspirational quote, running tips I find in my reading, and a monthly goal. See below for a might enjoy it too!

Half-Marathon Weekly
To help motivate, inspire, and get your week started…

“You must do the thing you think you cannot do.”
-Eleanor Roosevelt

This week’s workouts:
Jan 4: Monday- 2 miles
Jan 5: Tuesday- cross train/strength train
Jan 6: Wednesday- 2 miles
Jan 7: Thursday-cross train/strength train
Jan 8: Friday- 2 miles
Jan 9: Saturday- Rest
Jan 10: Sunday- 3 miles

Motivation Tips:

1. Sign up for a race as soon as you feel up to it. It helps make you accountable.
2. Get a committed running partner. It will be much harder to skip a run when you think of your partners completing the same runs.
3. Remember that you will have plateaus in your progress and tough days along the way. Just keep focused on the half-marathon goal.
4. It gets easier.
5. Accept and appreciate the fact that not every single run can be a good one,
but each run will help you grow stronger both physically and mentally.
6. Be prepared to remove the words “can’t” and “never” from your vocabulary.
7. Do not compare yourself to others. Run within yourself and for yourself first.
Don’t run for a time on the clock, but instead do it for yourself.
8. Don’t expect every run to be better than the last one; some of them will hurt.
9. Don’t think too much about it or you won’t do it. Take it one step at a time.
10. Even a bad run is better then no run at all.
11. If you normally run with music try skipping it and listening to your feet to
hear your pace and your heartbeat. You’ll feel connected to how powerful you
really are.
12. Don’t be discouraged if you don’t experience weight loss immediately. Your body and you need time to adjust the increasing cardio.
13. Start a running blog and read other running blogs regularly.
14. Running is not an excuse to triple your intake of doughnuts because runners gain weight too. If you are looking to see some weight loss, you need to eat healthy, wholesome foods.

Monthly Goal
What: 5K Penguin Run
When: Sunday, January 31st at 11am
How Much: $20 registration fee

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