It was really special for me on the course today - I ran with Jim Mitchell part way, saw Cara on the course around 25 KM and saw Alice on the way in at around 27KM. Sorry I could not stay around and watch everyone come in. Thanks so much for Charlie (AKA Dennis Sowinski) and a couple of his Angels (Michelle and Dana) for coming down and cheering on all the runners, at least at the 10K mark plus they also met people after the race.
Remember ATB runners - you need to move in the next couple of days to help your recovery - not much but at least some run / walk to flush your legs - have a look at the schedule - I have made it very gentle. We all would love to see the race glow on your faces on Monday night!!!!! CONGRATS AGAIN - BE PROUD - "YOU" EACH DESERVE IT.
Couch to 5K is a nice large group this session, at least it was last Monday night. Feet on Fire is hoping those and more will show up this Monday night to continue with your journey to better fitness and health through running. This is a gentle program and if you follow it - a 5K run will be an easy feat for you and perhaps even lead to more!!?? I will be doing another form talk this Monday and then Jackie and myself along with Sue plus maybe a couple of other experienced runners will help you along. Please try to be consistent with the program because that is what will assure your success. C U MONDAY at 6PM
There are a number of runners who want to be tested to know at which speed / HR they should be running for the best training results. Please make sure you get hold of me to be tested. I am leaving for a vacation and extended bike ride on April 24th, hence MUST be before that date!! - email me direct firstname.lastname@example.org or text my phone 519-464-6134 to set up an appointment.
SO what is next? We have a 10K bridge race program in place and some of our runners have started to train for a June 20th ULTRA 50K marathon (pretty exciting stuff!!) Feet on Fire is very flexible with training and plans. All you need to do is email us your date and event and we will put your training into a form that you can access.
Enjoy your week and talk to us. We want you to be happy with your progress and training. We are trying to get you to what every your goal is without injury and with gradual progress. Our focus is on form because you can get so much better by simply making your running form better. If you do speed work without good form, this is a recipe for injury or simply no advancement. Be patient and mindful of your running - talk to us - we will help you advance.
Have a GREAT week - C25K people stay steady and do all the training assigned - ATB people - run easy this week and recover before moving onto anything else. All others - run mindful and pay attention to your form = quick short strides, tall, full foot landing with your core engaged - AND check in often to make sure you are in posture. Need Help - ASK.
Dick for FoF