One Week Away

The race is in one week. Now is the time to start to taper your workouts. Start training less and with less intensity. (see schedule below) When it comes to Saturday morning, you will be feeling energized and less-fatigued. Bring the hard work on Saturday!

Research shows that one of the risk factors of breast cancer is being overweight or obese. Race for the Cure 5k run/walk is the perfect event that brings awareness to both of these factors. Even 20 minutes a day of walking will help prevent being overweight or obese. Stay strong with your training! Post a comment and let me know what some of your obstacles are.

Take a Break

Rest is a very important part to your training. It's easy to think that the harder you train, the better you will do. Turn that mind-set to make your hard days hard and your easy days easy. If you make your easy runs hard you will not gain the necessary training to run faster. So, if you find yourself sore and tired after a good, hard workout. Take the next day off! After all, you deserve it! But, make sure you get right back up and continue your training after your rest.

**IMPORTANT**

Hey everyone!! We are going to have to move the training scheduled this Saturday (9/13) at our Dorchester location to our Johnnie Dodds location. We are having renovations at DR and temporarily closing it this weekend. Please do not let this prevent you from joining us. So, plan to meet at JOHNNIE DODDS at 9am!! Hope to see you there!!

Look the Part

It's important to wear comfortable clothes while you run. The type of shorts/pants you wear are very important, as they will prevent chaffing. Buy running clothes that make you feel comfortable and motivate you. It's important to dress in layers, especially on a cooler day, because as you start moving your body will warm-up and you will be more comfortable during the run. Bottom line, do what makes you happy and makes you feel good!

Thanks to everyone that came to our group run on Saturday morning. We were able to run 20 minutes and it was a beautiful day! Please be aware of our next run this Saturday (9/6) with the approaching storm. If it is raining, we will cancel the group run at Johnnie Dodds at 9am. If it is not raining see you there!

It's Better with a Friend

Nothing is more motivating than finding a friend to run with. You're going to have your days where you will not want to run. It's much harder to skip those runs when you have someone depending on you. This will guarantee you will get your training in and they will help motivate you through the workout.



Now, go find your running buddy...

Training Program

I have included our training program for this year's race. Each week we will increase our run ¼ mile or run an extra lap around an outdoor track. (4 laps=1 mile)

Start your training the week of August 25th. I have outlined specific days for you to run, but if it does not fit your schedule, then try to run 3x a week. We will meet every Saturday morning at 9am at various East Shore locations around the area. For a map to the location we'll meet that week, please go to our website http://www.eastshoreac.com/ and roll over the "Locations" tab. There is a google map to each location.

The first meeting place will be at our Johnnie Dodds location on August 30th at 9am. Ask for me and we'll leave promptly at 9:10am. Follow the colors for the location for that week. Continue to check back here for updates on where we'll be meeting, but use this a general guideline.

Johnnie Dodds
Dorchester Road
West Ashley
Park West
Daniel Island


Week 1 (8/25-8/31):
Monday: 1.5 miles * Wednesday: 1.5 miles * Saturday: 20-30 min. jog

Week 2 (9/1-9/7):
Monday: 1.75 miles * Wednesday: 1.75 miles * Saturday: 20-30 min. jog

Week 3 (9/8-9/14):
Monday: 2 miles * Wednesday: 2 miles * Saturday: 20-30min. jog

Week 4 (9/15-9/21):
Monday: 2.25miles * Wednesday: 2.25miles * Saturday: 25-35 min. jog

Week 5 (9/22-9/28):
Monday: 2.5miles *Wednesday: 2.5miles * Saturday: 25-35 min. jog

Week 6 (9/29-10/5):
Monday: 2.75miles *Wednesday: 2.75miles * Saturday: 35-45 min. jog

Week 7 (10/6-10/12):
Monday: 3 miles * Wednesday: 3 miles * Saturday: 40 min. easy

Week 8 (10/13-10/18):
Monday: 3 miles * Wednesday: 2 miles * Saturday: RACE DAY

If you don't have a team or would like to sign up with us search for 'East Shore Athletic Club' and join our team. You will get a Tshirt and a complimentary wrist band! Bring your friends and family and can't wait to meet you!

~Maggie

Pace Youself

An important part of running is to set a good pace. You do not want to hit the ground running (no pun intended) then have to walk the next 2 miles. Try to work your way up to a reasonable pace for the whole race. When choosing your pace have a realistic expectation of what you want to accomplish. Set a goal finishing time and divide that time by 3. This will allow you have an even pace and use your watch to time your miles. If you would like to run negative splits (having each mile quicker than the last) then set a goal and gradually increase your speed during the race. After each mile, check your watch to make sure you are on track. Don't forget about the .1 at the end of mile 3. It doesn't seem like a lot, but that will make your mile time a little longer.

Shoe News

You may not think the type of shoe you wear while you are running is important, but think about the mileage and impact you are putting on your body. You want the best shoe for the shape of your foot and your style of running. A lot of sport/athletic retail stores specialize in sizing you for the proper shoe that best fits your training and your form during the run. A great pair of running shoes are on the pricey side, but the outcome and feel during your run is worth it.

To find the best running shoe for you, figure out the type of feet you have; for instance, if you are flat-footed, high-arched, etc.

Christine Luff from About.com recommended the following:

• Flat-Feet: If you're looking at your foot, you'll know you have flat feet if you don't see any arch. The bottom of your foot, from your toes to your heel, is completely flat. If you do the footprint test, your print will look like a foot-shaped blob. You won't see an inward curve from your big toe to your heel.
  Problem? If you're flat-footed, you're most likely an over-pronator, which means that your feet roll inward when you run.
  What to Buy: You will probably need a shoe that maintains your stability. Look for the words "motion control" and "stability" on the box of running shoes you are considering. In addition to motion-control shoes, some flat-footed runners also need to wear orthotics (custom-made shoe inserts that correct foot issues).

• High-arched Feet
  You should be able to easily determine if you have high arches -- you'll notice a high and definite arch on your foot. If you do the footprint test, your print will curve inward, making the middle part of your foot look very skinny. When you push your hand against the bottom of your foot, your arch will stay rigid.
  Problem? If you have high arches, you probably supinate or underpronate, which means your feet roll outwards as you run. It's very important that runners with high arches periodically re-measure their feet because running will cause their arches to gradually fall, making their feet longer.
  What to Buy: You need to look for flexible shoes with a soft midsole that absorbs shock. When buying running shoes, look for options with the words "flexible" or "cushioned" included in their descriptions.

• Neutral or Normal Feet
  If you've examined your foot or your footprint and it doesn't look flat-footed or high-arched, you most likely have a neutral or normal foot. Your footprint will have a noticeable curve inward, but not by more than 3/4 of an inch.
  Problem? As long as you pick a shoe that doesn't counteract your foot type, you shouldn't encounter any problems. This is the most common type of foot, and it's also the least susceptible to injury provided it's outfitted with proper footwear.
  What to Buy: If you have normal feet, you can choose from a wide variety of running shoes, including ones made for neutral runners or those with slightly flat-footed or high-arched feet. Don't pick running shoes that have a lot of stability or motion control.

Lace-up your Running Shoes

Welcome to the Official Training Center for the Race for the Cure put on by East Shore Athletic Club! If you are an avid runner or have never ran a road race, a 5k is the perfect distance. Not too long and not too short. Komen Lowcountry Race for the Cure takes place on October 18, 2008 on Daniel Island. Go ahead and write it in your calendar, because that's the first step for committing. Here we will be going over tips for the race and I'll provide a schedule for your training. We will be meeting at various East Shore's throughout training to run together. We will not start training until August, but it's never too late to mentally prepare. Keep checking back for updates and tips. Can't wait to meet you!

"It's not so important who starts the game but who finishes it." - John Wooden