Final Checklist

1. Longview will be in RED shirts that we will wear during the entire event.
2. You should arrive at 8 am to register. Registration check-in ends at 8:45am
3. Go up and back in the SAME CAR so we don't lose you!
4. Lunch and dinner are provided. (yum)
5. Bring a change of clothes to wear after the event. They will have a place to freshen up. Bring stuff so you don't stink out your sisters on the ride home!
6. Our photo time is at 9:20 am. Arrive at 9:00 am to ensure you are in the photo!!
7. The run is from 8:30 to 10:30 with the expo from 12 -9.

Run your guts out!!!
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AUGUST 17th

Apparently, there is some confusion about the date, time, and location of the run in August.

Run For Virtue 5K is AUGUST 17, 2013

The website is: www.siteimpressions.com/laceystake

If you Google it, there is a second run put on by the Lacey Stake August 25, but it is the WRONG EVENT! If you go to that one, you will miss out on amazing speakers, events, and a shirt.

Speaking of shirts...

TODAY IS THE LAST DAY TO REGISTER IF YOU WANT A SHIRT!! 

Your YW leadership should be aware of this information. I am excited to see each of you out running!!!

Your sister,
Tricia Pottratz

Boston

I have a subscription to Runner's World magazine. Usually, the magazine is full of articles about how to run faster, begin training, recover from injury, or about the lives of both famous and unknown runners around the world. This time, it is all about the bombings at the Boston Marathon.

If you have the ability, pick up a copy of Runner's World this month. It talks about what happened from the perspectives of those who where in the audience and in the race. It celebrates the fans who came to watch and the ordinary citizens who became extraordinary heroes. It talks about life after trauma and tragedy.

In reading the articles, I have felt sorrow, anger, resentment, resolution, but most of all I have been inspired. Inspired to run. Very few of the athletes were injured, it was their fans who paid the price. The mothers and boyfriends and sisters and children of the runners. Most of them with legs or feet blown off. A few of them even died.

Ladies, those fans suffered in support of YOU. It may not have been you they were waiting for at the finish line, but they were cheering on those who accomplished a goal through running. Run for virtue, run in their honor, run for the ones who have supported you through the various trials of your life, but most of all...just run!

Happy Trails!

www.runnersworld.com

Over training

I would hope that many of you are well on your way at this point to training for your first 5k. If :not, the training schedules are in this blog and it is not too late to start. Get moving!

"This is too easy. I can run the whole thing!"
One of the most common complaints people often have about running is injury. They start running and quickly they are on the sidelines because of pulled muscles, shin splints, etc.

The two biggest causes of injury are:

1. Improper or poor quality equipment
2. Over training

Today I would like to address over training. Yes, it is possible to run TOO MUCH. Over training is a common problem and can happen to anyone, even the seasoned athlete. It is the reason we want you to follow a training plan. If the plan really is too easy, try jog/ running the distances instead of walk/ jogging the distances.

What is over training?
It is training too much or doing too much in a day. You may have experienced this doing stuff around the house like yard work (not an excuse to get out of chores). There can be a fine line between pushing yourself in a workout and over training.

Signs of over training:

1. VERY sore muscles (for several days)
2. Feeling tired
3. Injury
4. Legs feel "heavy" or fatigued
5. Not able to move as freely or quickly as usual

You may also want to check in with your eating and sleeping patterns, as they can lead to feeling similar. In addition, be sure to warm up before working out and stretch afterwards.

Remember: Just because you ran all over the soccer field last fall does not mean that you can do it now. Fitness is something that needs to be maintained.

Happy Running!

If SHE can do it...

I started running when I was in middle school. I am sure it was for the free shirt and the top finisher award I would receive (because I was the only one my age at the race!). In track and field, I was always one of the slowest on the team.

Despite being slow, there was always one there who supported me: my mom. She has been to every significant race I have ever ran, from my first 5k to my first marathon (and this summer, to my first triathlon). She is always the loudest one there (often holding up a sign) and I love her for it!

For every race she has ever watched, she has never completed one herself. Well, I am super-excited to announce that for the first time in her life, my mom will complete a 5k with me. She will be celebrating her 70th birthday by completing the Run for Virtue 5k with me in August! 

So...if a 70 year old who has had quadruple heart bypass surgery, congestive heart failure, high blood pressure, and joint problems can complete the race, SO CAN YOU!!!

Happy Trails!

Pooch to 5k

Dogs can be the best, most enthusiastic running partners! They are always excited to go and seem to enjoy every step of the run. I enjoy running with my two very large dogs (Pitbull mixes), but there are some things to consider before taking your favorite canine companion on the trail.

Pooch to 5k
http://www.poochto5k.com/

1. Health of your dog.  Older dogs can have hip and joint problems. Puppies have joints that are not fully formed and can be damaged if forced to perform a lot of impact exercise. Your lazy pooch may need the exercise, but go slow and be safe!
2. Proper equipment. Your dog will need a leash, collar, and should have all of their dog tags current. I have heard of runners/ walkers getting fined for having a dog with no tags.
3. If your dog likes to pull or chase.  My dogs like to pull at the leash and chase every other animal on the planet no matter how big or small. There are several harnesses that you can purchase to prevent pulling. My favorite is the Gentle Leader. It stops 90% of leash pulling behavior.
4. Water. If you are thirsty, so is your dog.
5. Hot pavement!!! This is probably one of the most important. Feel the pavement with your hands and if it hot for you, it is hot to them too. Dogs paws can blister from running on hot pavement.
6. Paw care. In addition to paying attention to the running surfaces, dogs paws can get dry and cracked. Bag Balm is a great salve to rub into their pads to keep them soft and healthy.

When I run with my dogs, I always stop at a park or some other location that they can sniff and potty at. I also give them a treat when we are finished and lots of praise. If we all trained this way, we would always want to go running!!

Happy Trails!

5k Training Plans

Ready to run? Me too! Of course, every goal needs a plan. The following are links to various 5k training plans. The great thing about these websites is that they give you lots of other great advice for runners as well!

Couch to 5K Training Plans

Cool Running Couch to 5k Running Plan and Moblie App.
http://www.coolrunning.com/engine/2/2_3/181.shtml

From Couch Potato to 5k
http://fromcouchpotatoto5k.com/

Fitness Magazine: 6 Weeks to a 5k
http://www.fitnessmagazine.com/workout/running/training-schedules/beginner-training-plan-6-weeks-to-a-5k/

Running Mate
 http://runningmatemedia.com/5k-101/5k

Jeff Galloway's 5k and 10k training plans
http://www.jeffgalloway.com/training/5k.html

Hal Higdon Website (everything from beginner to advanced)
http://www.halhigdon.com/


There are several mobile apps for running as well that work for both iPhone and Android phones.

http://www.active.com/mobile/c25k?force_a2=y

http://www.logyourrun.com/component/option,com_program/Itemid,65/type_filter,5/task,showall/

https://play.google.com/store/apps/details?id=com.c25k&hl=en

https://play.google.com/store/apps/details?id=com.sixtostart.zombies5k&hl=en