Race Day! Good Luck Runners!!

We did it!

We have made it to the end of our training and our big race is only 2 sleeps away.

It has been a real pleasure training with you this summer.  I hope you are quite pleased with the results of your effort.  You have come a long way baby and you will have a great race on Saturday.

Here a few tips to help you ensure you have a great run on Saturday morning!

Dress for success!  Wear comfortable clothing for weather conditions and proper shoes.  Today is NOT the day to wear and break in new runners.  Stick with the gear that has worked upto this point.

Avoid high-fiber foods the day before the race.  Too much fiber and race day anticipation may have you looking for the port-a-potty!  Stick with whole wheat carborhydrate sources and avoid fresh fruits and veggies that are high on fiber.

Use the bathroom before you leave!  This is Sooooo Important.   The line ups are long and you don't want to pull a Paula Radcliffe and relieve yourself in the middle of the race!  Even better, try to find a pit stop on the way to the race (Tim Horton's, gas station etc) and then go one more time before the race starts :)

Hydrate well but don’t over consume. It will throw off your electrolyte balance. Your urine should be light yellow to clear in color.

Your last “big” meal should be at least 12 hours before the race to ensure full digestion has taken place.
Remeber try to avoid high fiber, high fat, or overly processed foods. Simple is best the day before your race.

For earlier race start times a light breakfast is best.
A great option is a whole wheat bagel or toast with natural peanut butter or low fat cream cheese. Eat it as soon as you get up to ensure you have plenty of time to digest!

Race Day Etiquette:

Make sure your bib is safely secured to your shirt and your number is clearly displayed. This will be used to identify you by race officials.

Avoid loitering in the start area. You will be notified when it is time to get in place. Slower runners and walkers will stay toward the back and those seeking to place or finish first will be at the front. You can determine where you fall in between.

While racing, try to stay single file. If the course allows, you may run two abreast but there should be enough space for a runner to pass you. Always pass single file and announce “Passing on your left” or “Passing on your right”. After passing, wait a couple meters before crossing in front of the runner you passed. Same goes if you are being passed, allow passing runners the space needed to do so.

NO SUDDEN STOPS!. If at any time you need to come to a complete stop slowly move off the course to the side.
When accepting water at an Aid Station, slowly move off to the side and DO NOT stop abruptly. Toss cups to the side and not onto the course. Always be aware of the other runners on the course. In order to avoid a sloppy hand off, make eye contact with a volunteer as you approach and nod your head. This will communicate that you wish to take the water from them and help make the hand off clean.
When you reach the finish line (YES!!!!) don’t stop suddenly, but slowly move out of the finishing area. Remember other runners are finishing behind you. Also, photographers will be preserving this special moment for you so smile for the camera! As the great John Stanton, founder of the Running Room, says “It’s not how fast you finish….it’s how good you look in your photo.”

Other Important Details!

Championchip Pickup

Mylaps BIBTAG Timing system by Sportstats

The ZooRun 10k & 5k will use the Mylaps BIBTAG Timing system.This means you only have to pick up your BIB at packet-pick-up/registration;this timing chip is embedded in your bib number. On race day, you should wearyour bib #/BIBTAG on the front of your shirt. For optimum performance DO NOTbend, fold or mutilate your bibtag! And remember, now it's "NO BIB = NOTIME!"

To read more about the latest technology coming to Canada with theMylaps BIBTAG and Sportstats Timing company, click here.

BibTag Instructions — PLEASE READ CAREFULLY

Your timing chip or "bibtag" is placed on the back ofyour race bib. It must be correctly worn for your race time to be accuratelycaptured.

1. Do not remove the "bibtag" or foam spacer from your bib.
2. Do not fold your bib or excessively bend or twist the "bibtag".
3. Wear your bib on your chest/abdomen. Do not wear on your back, side, leg or arm.

Live Results
Sportstats will offer LIVE results on their iphone/android app, make sure you visit the app store and download it to your smartphone. The app is good for all future and past Sportstats events.
Start Line

10k Start Line Organization

PLEASE NOTE THE NEW LOCATION FOR THE10K START. The 10k start line, packet pick-up, information desk, baggagecheck, port-o-lets and water station will all be located in LOT 2. Seethe course map for location.

Corrals

All 10k participants will be organized in coloured corrals based on your expected finishing time provided on your registration form. Your assigned corral will be indicated by a coloured stripe on your bib. On race day,look for the coloured flag at the start line that corresponds to your bib andline up there.

10k Corral Times

• Red: < 51 mins
• Yellow: 52 – 59 mins
• Blue: 1:00
• Green: 1:01 – 1:14
• Purple: 1:15+

Wave Start

The 10k will start in waves 5 minutes apart:

• Red — Wave 1
• Yellow — Wave 2
• Blue — Wave 3
• Green — Wave 4
• Purple — Wave 5

CourseDescription & Maps

10k—Start time 8:15am. Run on the roads outside of the Zoo, then runa scenic loop through the Zoo grounds. For the safety and enjoyment of allparticipants, baby joggers, strollers, Nordic poles, animals and unauthorizedwheeled devices will not be allowed in this race. PLEASE NOTE THE NEW LOCATION FOR THE 10KSTART. The 10k start line, packet pick-up, information desk, baggagecheck, port-o-lets and water station will all be located in LOT 2. Seethe course map for location.

 

2012 10k and 5k maps: Click to view larger versions (230-250KB each)

Finish Line

The 10k, 5k and Cub Run events will finish at the same location,just before the path to the Canadian Domain. Please see the course maps to locate the Finish Line.

Before exiting the Finish Chute participants will have access toPowerade, water and Medical attention (if required). All finishers will also receive their medal before exiting the Finish Chute into the Party Site.

 

The MOST IMPORTANT Thing to Remember.......................................

 

HAVE FUN!  CELEBRATE YOUR SUCCESS!  SEE YOU AT THE FINISH LINE XOXO

 

 

 

 

 

Oasis Zoo Run Week 13

Just because I am away doesn't mean that you should be taking time off from your runs!

I can assure you that even while I am enjoying the sun and surf and blissful beaches of Aruba,  I will be training for our upcoming event :)

In terms of distance most of us have completed upto 8km.  Enjoy a nice easy week, without feeling the pressure of adding more distance.

Instead take some time to enjoy how great it feels to have finished a run with nice, strong legs.  Remember that after every run you should feel like you could go a little further.

If you find that you are struggling with running continuously, know that you can follow the run/walk ratio of 10min:1min and repeat this cycle until you cross the finish line!

Week 12

Session 1 (60 Min)

Warm-up: Walk slow & easy 5 minutes

Run 50 minutes.

Cool-down: Walk slow & easy 5 minutes

Session 2 (43 min)

Warm-up: Walk slow & easy 5 minutes

Run 10 minutes. Walk 1 minute. Repeat 3 times.

Cool-down: Walk slow & easy 5 minutes

Session 3 (52 min)

Warm-up: Walk slow & easy 5 minutes

Run 15 minutes. Walk 1 minute.

Run 15 minutes. Walk 1 minute.

Run 10 minutes.
Cool-down: Walk slow & easy 5 minutes

Oasis Zoo Run Week 12

The view from our dock.

We are home after 10 days away in beautiful Bancroft Ontario; spending the days playing in the sun, building campfires, eating s'mores and reading good books.

I even managed to get a few runs in while we were gone.  I ran my furthest distance to date 8.22km and there were lots of hills! Certainly the number of weeks I have spent running to build up my endurance is what allowed me to finish that run with nice, strong legs. 

I hope that you have been consistently out on the trail, roads or treadmill building up your own endurance and maintaining your run schedule.  Only a few more weeks until race day!  We are so close so keep up the great work!  It will pay off.

Week 12

Session 1 (60 Min)

Warm-up: Walk slow & easy 5 minutes

Run 50 minutes.

Cool-down: Walk slow & easy 5 minutes

Session 2 (43 min)

Warm-up: Walk slow & easy 5 minutes

Run 10 minutes. Walk 1 minute. Repeat 3 times.

Cool-down: Walk slow & easy 5 minutes

Session 3 (52 min)

Warm-up: Walk slow & easy 5 minutes

Run 15 minutes. Walk 1 minute.

Run 15 minutes. Walk 1 minute.

Run 10 minutes.
Cool-down: Walk slow & easy 5 minutes

Roadside view during my 8k run. 

Oasis Zoo Run Week 11

I am on vacation this week so I am writing to you from the past!

Last week I shared with you some of my favourite tools that keep me motivated on my runs.  This week I thought I would share a few stretches that keep me limber and strong.  Try to incorporate these stretches after you run, or better yet add in some yoga as part of your cross training!  Follow each exercise listed below and repeat 3-5 times if you have time for a full stretch routine, or once follwing your run.  Enjoy!

Yoga For Strength:

Dead Lifts:

Stand on your right leg and have your left knee bent in front of you.  Inhale into position and as you exhale bring your torso parallel to the floor as you bring your left leg straight back and your arms towards the floor.  Repeat 10 times on each side.  You can add dumbbells for extra resistance and to increase the stretch in your hamstrings.

Squat with Leg Swing:

Stand with your feet hip distance apart.  Exhale into your squat and as you inhale stand and swing your right leg out to the right side.  Repeat 10 times  then switch sides.

Low Lunge:

From Downward Dog step your right foot forward between your hands, keeping the knee bent and above the ankle.  Your left knee is on the mat. You can leave your hands on the mat, or bring them on your right knee or over your head.  Hold for 5 breaths.  Switch sides.

(Benefits: Stretches hip flexors and strengthens hamstrings, quadriceps and glutes)

Half Splits:

From low lunge with right foot forward, bring your hands and hips back as you straighten your right leg.  Your right toes are up.  Lengthen your spine and fold over your right leg.  Hold for 5 Breaths. Repeat other side.

Downward Dog:

From table top, spread your fingers wide and palms flat.  Curl your toes under and push your tailbone up to create an inverted "V".  Your feet are hip width apart and your heels don't have to touch the mat.  Press  your chess back towards your thighs.  Hold for 5 breaths.

(Benefits: Stretches shoulders, hamstrings, calves and strengthens arms and legs)

Three Legged Dog (my favourite!)

From Downward dog lift your right leg up as high as you can, intending to stack the right hip on top of the left.  Bend your right knee and bring your toes towards the left.  Keep your knee high. Intend the left heel down and lengthen your spine and arms.  Hold for 3-5 breaths and then switch sides.

(Benefits: Opens the hips, stretches the back of your body and builds upper body strength)

Plank:

From Downward Dog shift your shoulders forward until they are over your wrists.  Press into your heels. Engage your core and create a straight line from your head to your heels. Hold for 5-10 breaths.

(Benefits: Builds upper body and core strength)

Standing Pigeon:

From standing, place your right ankle above your left knee.  Press through your right heel and slowly bend the left leg.  Bring your arms forward and parallel to the floor and bring your hips back.  Hold for 5-10 breaths then switch.

(Benefits: opens hips and strengthens the standing leg)

Standing Yoga Mudra:

From mountain pose, interlace your fingers behind your back.  Press your shoulder blades down and lift the chest. Inhale deeply, then exhale and fold forward from the hips.  Bring your arms away from your back.  Hold for 5 breaths.

(Benefits: stretches the legs, back and shoulders)

Week 11

Session 1 (71 min)

Warm-up: Walk slow & easy 5 minutes

Run 40 minutes. Walk 1 minute.

Run 20 minutes.

Cool-down: Walk slow & easy 5 minutes

Session 2 (54 min)

Warm-up: Walk slow & easy 5 minutes

Run 10 minutes. Walk 1 minute. Do this 4 times.
Cool-down: Walk slow & easy 5 minutes

Session 3 (57 min)

Warm-up: Walk slow & easy 5 minutes

Run 20 minutes. Walk 1 minute.

Run 15 minutes. Walk 1 minute.

Run 10 minutes.

Cool-down: Walk slow & easy 5 minutes

Oasis Zoo Run Week 10

There are 6 more weeks until Race Day! 

This should feel like good news!  

It means we still have lots of time to build our strength, improve our strides, and continue to train and prepare for the big day.

I know my plan for this upcoming week is to ensure I get a at least 2 morning runs in and our evening group run as well.  I find I make time for my runs when I plan ahead and schedule the time in.  If I don't do that my days fill up quickly with other activities and I miss my opportunity to train.  So I encourage you to look at your own personal schedule and book in your runs ahead of time to ensure they get done. 

As we get closer to our race day consistency in our weekly runs will help us ensure we have the stamina to make it to the end!

Motiviation is often something we all struggle with.  I have found a few resources that provide me with the motiviation I need to meet my own personal goals. 

I have been using the Nike+Running App on my phone to track & record my runs, pace and distance.  I absolutely love this application.  It keeps me motivated and allows me to share through facebook & twitter.  My favourite feature is the "Cheers" setting through facebook.  If a friend 'likes' or makes a comment on your link when you are running you hear a crowd roaring, olympic cheer through your headset to keep you trucking along! 

I also love the site rockmyrun.com This website allows the user to buy premixed music to provide you with the energy and motiviation you need to complete each workout. 

As we head into week 10 what motivational tools have been the most helpful to you? 

Week 10

Session 1 (72 min)

Warm up: Walk Slow & Easy 5 min

Run 10 minutes. Walk 1 minute.

Run 20 minutes. Walk 1 minute.

Run 30 minutes
Cool Down: Walk Slow & Easy 5 min

Session 2 (54 min)

Warm up: Walk Slow & Easy 5 min
Run 10 minutes. Walk 1 minute. Repeat 4 times.
Cool Down: Walk Slow & Easy 5 min

Session 3 (57 min)

Warm up: Walk Slow & Easy 5 min

Run 20 minutes. Walk 1 minute.

Run 15 minutes. Walk 1 minute.
Run 10 minutes.
Cool Down: Walk Slow & Easy 5 min

Coaching Tip:

As the amount of running time increases, here is a helpful tip:  Rythym is key.  Maintain your natural rhythm by focusing on a relaxed comfortable arm action.  Allow your body to get used to the impact and disctance.  Speed is irrelevant right now.  You are learning to run, and it should feel easy and comfortable!

Oasis Zoo Run Week 9

Happy Civic Holiday Monday!

How have you spent this glorious long weekend?  We have spent the time off visiting Coburg beach, a BBQ with friends and today was a fitness day that included a workout at home for myself & Mark, a 2.5k hike in the woods with the boys and a trip to the park!  I am definitely in need of a nap :)

I hope that you are having fun finding ways to get your fitness in over the holiday weekend.

Last Thursday we made it out for our 2nd group run.  We were a small group of two, but we had a great time and got our 5k run in!  I hope to see you out at our next group run :)

Week 9

Session 1 (68 min)

Warm Up: Walk Slow & Easy 5 min
Run 10 min walk 1 min
Run 15 min walk 1 min
Run 20 min walk 1 min
Run 10 min
Cool Down: Walk Slow & Easy 5 min

Session 2 (46 min)
Warm Up: Walk Slow & Easy 5 min
Run 5 min walk 1 min. Repeat 6 times.
Cool Down: Walk Slow & Easy 5 min

Session 3 (54 min)

Warm Up: Walk Slow & Easy 5 min
Run 10 min walk 1 min. Repeat 4 times.
Cool Down: Walk Slow & Easy 5 min

Over the next few weeks you will notice you will be spending more of your time running and less time walking, and that you will be covering a greater distance in anticipation of our race day in September!  We are definitely on the right track and I anticipate your success.  Don't forget that cross training is an essential part of a healthy runners fitness plan.  Yoga, biking, and strength training will help keep you strong, flexible and injury free.

Oasis Zoo Run Week 7 & 8

What happened to me last week?  I must have fallen off the earth!


Summer is always really busy between carting kids to day camp, work, swimming, and enjoying the hot summer days and nights. 


Please accept my apologies for my tardiness and have a peek at our run schedule.  If you have fallen behind in some of your runs, don't worry, there is time to catch up.


I hope that you are enjoying this 'alone' time and that you have find the joy of running.


Week 7 Run Schedule


Session 1 (54 min)


Warm Up: Walk slow & easy 5 min
Run 10 mins Walk 1 min. Repeat 4 times
Cool Down: Walk slow & easy 5 min


Session 2 (40 min)


Warm Up: Walk slow & easy 5 min
Run 4mins Walk 1 min. Repeat 6 times
Cool Down: Walk slow & easy 5 min


Session 3 (52 min)


Warm Up: Walk slow & easy 5 min
Run 5 mins Walk 1 min. Repeat 7 times
Cool Down: Walk slow & easy 5 min


Week 8 Run Schedule
(Easy Recovery Week)

Session 1 (54 min)

Warm up: Walk slow & easy 5 min
Run 10 min Walk 1 min. Repeat 4 times
Cool Down: Walk slow & easy 5 min


Session 2 (38 min)
Warm up: Walk slow & easy 5 min
Run 3 min Walk 1 min. Repeat 7 times
Cool Down: Walk slow & easy 5 min

Session 3 (46 min)

Warm up: Walk slow & easy 5 min
Run 5 min Walk 1 min. Repeat 6 times
Cool Down: Walk slow & easy 5 min


At this point you should be able to cover a distance of 5km.  You are halfway there!  Keep it up :)

Coaching Tip:

Make sure you are keeping your shoulders relaxed.  To do this try pinching your thumb together with your middle finger, this takes the stress out of your upper body and places it on a small pressure point.

Oasis Zoo Run Week 6

Hot! Hot! Hot!
It certainly is summer here.  The sun has been shining and the humidity is intense.  Please, please, be smart as you continue to train for your 5k and 10k race.  Try running when it is cooler (early mornings or late evenings)  running in the middle of the afternoon with the humidex soaring is not safe.  If you can't run at any other time than during the day, then look for an indoor air conditioned track or hop on a treadmill if you own one!

For the rest of us, this may mean we have to rejig our schedules.  I am planning to get up earlier in the morning twice/week to get my runs in and have 1 night run.  Wish me luck!  I am not a morning person, but I am really starting to enjoy my runs.  My legs are feeling strong and the desire to quit and turn back during my run is becoming less of an issue.

Last week 6 of us made it out for a group run.  It was fantastic to see all of you and to have some company.  Except for the mosquitos who found me quite tasty upon our return, the night was a success!  I look forward to many more.

This week is our 6th week of training.  I hope by now you are also finding the runs to be less daunting!  Keep up the great work and I will see you this week for our next group run!

Week 6 Run Schedule

Session 1( 52 min)

Warm Up: Walk Slow & Easy 5 min
Run 5 min. Walk 1 min. Repeat 7 times
Cool Down: Walk Slow & Easy 5 min

Session 2( 38 min)

Warm Up: Walk Slow & Easy 5 min
Run 3 min. Walk 1 min. Repeat 7 times
Cool Down: Walk Slow & Easy 5 min

Session 3 ( 50 min)

Warm Up: Walk Slow & Easy 5 min
Run 3 min. Walk 1 min. Repeat 10 times
Cool Down: Walk Slow & Easy 5 min

Motherhood Inspiring Greatness!  Our first group run.We ran 5.03km in 35:11. Average pace 6.59/km. Awesome job!!

Oasis Zoo Run Week 5

What a gorgeous week of weather we have been experiencing.  The heat & humidity have lessened this past week and as a result, we are all enjoying the glorious summer weather.

Last week I was feeling under the weather so my run schedule was irratic, but I am back at it again this week.

I look forward to our first group run this week!

Week 5 Run Schedule

Session 1 (46min)

Warm Up: Walk slow & easy 5 min
Run 3 minutes.  Walk 1 minute. Repeat 9 times
Cool Down: Walk slow & easy 5 min

Session 2 (34 min)

Warm Up: Walk slow & easy 5 min
Run 2 minutes. Walk 1 minute. Repeat 8 times
Cool Down: Walk slow & easy 5 min

Session 3 (42 min)

Warm Up: Walk slow & easy 5 min
Run 3 minutes. Walk 1 minute. Repeat 8 times
Cool Down: Walk slow & easy 5 min

Running Tip:

Focus on keeping your body upright and relazed, maintaining a comfortable, natural stride.  Remember your arm action controls the pace.  Take nice little steps accompanied by a short arm swing, and very little knee lift.

Oasis Zoo Run- Week 4

Week 4- Easy week

How are you feeling? Hopefully, by now, if you have been getting out at least 3 times/week your legs will be feeling stronger and you will find that your runs are a little easier. By now you may be settling into your 'zone' and finding that your rythm and your pace are quite comfortable. We've come a long way since week 1 and you continue to build your strength and fitness level. Keep it up!

Session 1 (40 Min)

Warm Up: Walk slow & easy 5 min
Run 3 min, walk 2 min. Repeat 6 times
Cool Down: Walk slow & easy 5 min

Session 2 (30 Min)

Warm Up: Walk slow & easy 5 min
Run 2min, walk 2 min. Repeat 5 times
Cool Down: Walk slow & easy 5 min

Session 3 (40 min)
Warm Up: Walk slow & easy 5 min
Run 2min, walk 3 min. Repeat 6 times
Cool Down: Walk slow & easy 5 min

Don't forget to stay hydrated before & after your runs, this is especially important during hot weather.  If you can, try to run first thing in the morning or later in the evening when the temperatures are cooler.  Have fun!

Oasis Zoo Run: Week 3 training

So, last week was a bit of a write off for running.  The weather was so hot and humid that I could not face the thought of putting on my shoes and my week was crazy getting ready for my sister in laws wedding. This saturday she was married and I had the honour of being their MC.  The day was a success the bride was glowing and we all had fun celebrating together.

Now that the wedding is behind us, I am back on track for my runs.  I got 4km in today and am back on track.  The first 2 km were rough, the wind was strong and I was tired after a busy day, but I managed to find my second wind and reached my goal.  That felt great!

How are you doing?  Are you feeling tired and overwhelmed with the runs, or are you feeling energized?  Our group runs will start in July, which is only a week away, so I hope you are able to get some runs in before then.

Jennifer & The Bride

Sometimes the weather and life get in the way of our training, don't beat yourself up if you miss a run or two, just try to get back on track as soon as possible.

Without further hesitation, here is our week 3 run schedule!

Session 1 (45min)

Warm Up: Walk Slow & Easy 5 min
Run 3 min, Walk 2 min. Repeat 7 times
Cool Down: Walk slow & Easy 5 min

Session 2 (34 min)

Warm Up: Walk Slow & Easy 5 min
Run 2 min. Walk 2 min. Repeat 6 times
Cool Down: Walk slow & Easy 5 min

Session 3 (40 min)

Warm Up: Walk Slow & Easy 5 min
Run 3 min Walk 2 min. Repeat 6 times
Cool Down: Walk slow & Easy 5 min

Don't forget to stretch after each run.  Focus on quads and hamstrings.  Hold the stretch for at least 30 seconds.

Week 2 Run Schedule

Week 2 Ladies!

Have you made it out yet? Remember, that this week is going to be very hot, so please try to train in the early morning or later evening and drink lots of water!

Session 1 (38 min)
Warm Up: Walk Slow & Easy 5 min
Run 2 min. Walk 2 min. Repeat 7 times
Cool Down: Walk Slow & Easy 5 min

Session 2 (31 min)
Warm Up: Walk Slow & Easy 5 min
Run 1 min. Walk 2 min. Repeat 7 times
Cool Down: Walk Slow & Easy 5 min

Session 3 (34 mins)
Warm Up: Walk Slow & Easy 5 min
Run 2 min. Walk 2 min. Repeat 6 times
Cool Down: Walk Slow & Easy 5 min

This week the goal is nice & easy. We are taking our time to ease back into our runs. The tendency of all runners is to do too much too soon. Resist the urge to push yourself, the pace should be comfortable. Work on keeping your shoulders relaxed. Have fun!

Week 1 Run Schedule

It's time to get some km's under our belt.

Remember that our goal is to run at least 3 times/week this will ensure that we can safely and easily add time and distance to our weekly runs while working to avoid injury and overtraining.

Below is our week 1 interval running program. You can follow this or use some other form of tracking. I have recently downloaded the Nike+GPS and love it!

Don't forget to dress for the weather, bring water and warm up and stretch after each run! It would be great to see your activities documented here, so feel free to share your completed runs with a comment on the page as well as any challenges or concerns you may be facing (be it physical or mental). Remember we are all in it together :) Our goal is to cross the finish line and feel fantastic!

Session 1 (34 minute session)
Warm-up: Walk Slow & Easy 5 mintues
Run 1 minute walk 2 minutes. Repeat 8 times
Cool-Down: Walk slow & Easy 5 minutes

Session 2 (28 minutes)
Warm up: Walk Slow & Easy 5 minutes
Run 1 minute walk 2 minutes. Repeat 6 times
Cool Down: Walk slow & Easy 5 minutes

Session 3 (31 minutes)
Warm up: Walk Slow & Easy 5 minutes
Run 1 Minute Walk 2 minutes. Repeat 7 times
Cool Down: Walk Slow & Easy 5 minutes

Don't forget to stretch after your runs and stay hydrated!

On your marks, get set, Go!

Two weeks ago I invited you to join me in participating in a 5k or 10k race, and I am so happy to have the opportunity to train with a fantastic group of women for the Oasis Zoo Run.

There are still spots available, so if you are also interested in joining us for the run then register as soon as you can and message me for further training details. I know some of you are sitting on the fence, unsure of whether you would like to join us or not. I hope that you do decide to participate.

The training plan we will be following offers both a walk/run option only or a walk/run option that will progress to straight running. Even if you have never run before, you will be fully prepared to complete a 10k race in 13 weeks! The big event takes place at The Toronto Zoo on Saturday September 22nd, 2012.

We will be meeting once/week to run as a group and have committed to running at least 2 times/week on our own (or with a partner) so that we can build up our strength and endurance to complete the run on race day.

Cross training is also an essential part of a healthy runners training plan so information, suppport and exercises will be shared with the group through our facebook page to keep everyone healthy and injury free!

I hope you follow along with our prorgress as we work towards our goal, and I invite you to share with us what goals you are woking on so that we can help motivate and support each other to get there!