Get You In Shape’s Train for a Race

Train for a Race Post #3

Training for a race can be challenging but if you do with someone else, it not only keeps you more accountable to your training schedule, but helps keep the boredom at bay.  Logging the miles on a bike, road or even in a pool can be relaxing for some but for others, it can become monotonous very quickly.

To help you keep the boredom at bay, we have put together the attached schedule of upcoming group training events. (Click Here for Group Training Dates) This is just a preliminary calendar and we hope that there will be some additional dates added.  We will send out reminders as the events come up but feel free to print off the attachment and add dates to your calendar now.  Another sure way to be accountable to yourself is to schedule your training!

The only thing we ask is that IF you are interested in any of the events, as the dates get closer, please notify the trainer that is indicated as the lead letting them know you will be joining. Click Here for Group Training Dates

Race Registration
If you haven’t signed up for the races you are interested in, please do so you can get the best price.  Most races increase their registration fees as the date gets closer.

Mercy Run 5K/10K price increase on 7/31/14 – You can pick “Get You In Shape” as we have a team.
http://www.active.com/coppell-tx/running/races/mercy-run-2014?int=

Plano 1/2 Marathon price increase on 7/31/14
https://endurancecui.active.com/event-reg/select-race?e=5210804

Cooper Sprint Tri price increase 8/15/14
https://coopersprinttriathlonjuly2014.itsyourrace.com/register/default.aspx

Esprit de She Duathlon price increase 9/5/14
http://www.espritdeshe.com/page/show/721267-du-dallas

Happy training!

“Train for a Race” Challenge – Post #2
Last week’s post contained all the links you need to get more information about the races including registration details. Please consider signing up for the race you are interested in sooner rather than later. If you are on the fence about taking on this challenge, this will help push you over.

There are 8 weeks until the Sprint Triathlon and 10 weeks until the 5K, 10K and 1/2 marathon races. For those that are interested in the women’s duathlon, you have 14 weeks to prepare. I know that may not seem like much time to train for these events, particularly if you are a beginner, but it is doable. To help you in your training efforts, you will find the links (or attachments) with training plans for 5K, 10K and Sprint Tri participants.

[Note: A training plan is being developed for the duathlon participants and should be available with next week’s post. For this week, follow the 5K or 10K Training Plan and get in at least one 30 minute bike ride. Half Marathon runners will be contacted directly to see how we can best provide you support and encouragement].

The training plans were developed with the assumption that you are at a beginner or intermediate level. They are also just suggestions and can be easily modified based on your needs. If you have any questions about the training plans or how you can modify yours, please feel free to ask one of the trainers for help.

Group Training Meet Ups

If you have an interest in training with others outside of normal classes, please post something on GYIS VIP facebook page (click here for the group page) what you would like to do (run, bike, swim), where and what time. This is the best place to connect with others that need the motivation and accountability to get their training done. In addition, a schedule will be published with times that will be GYIS Trainer lead meet ups. Look for that by next week’s post as well.

On the schedule for this week:

What: 20 to 30 Minute Swim (Julie McCan will be there)
Where: Coppell Aquatic and Recreation Center
When: Thursday, July 24th, 2014, 7:45am (right after 6:30am Cardio Club)

Please let us know how else we can help you in your training efforts.

WEEKLY TRAINING PDF to print – Click on the links below to print them out.
Sprint Tri Planning Plan
10K Training Plan
5k   Training plan

Challenge Details: Train for a Race

We are thrilled to see that so many of you have decided to take on this new challenge and do something you haven’t done before or haven’t done in a long time! To help you on your journey, this will be the first in a series of communications about training toward your goal.

The list below is a recap of who signed up for what. Remember, you are not committed to doing the race but until you tell us to take you off the list, we will continue to include you in future communications.

Now, if you really want to commit yourself, go ahead and click on the link to register for the race. Some races fill up fast (particularly the Plano Balloon Festival 1/2 Marathon) so you may want to register now if you feel totally committed. (Hint: Registering for a race is sometimes the one thing that gets you committed to doing it.)

The links below will also provide additional details about the race. Please note the pricing for each race as well.

Clients interested in the Cooper Sprint Triathlon September 13, 2014
[$75.20 until 9/8/14]
http://www.itsyourrace.com/event.aspx?id=437

Clients interested in the Plano Balloon Festival 1/2 Marathon September 21, 2014
https://endurancecui.active.com/event-reg/select-race?e=5210804
[$70 entry fee]

Clients interested in the Mercy Run 5K September 27, 2014
[$25 until the end of July, then $30]
http://www.active.com/coppell-tx/running/distance-running-races/mercy-run-2014?int=

Clients interested in the Mercy Run 10K September 27, 2014
[$35 until the end of July, then $40]
http://www.active.com/coppell-tx/running/distance-running-races/mercy-run-2014?int=

 Clients interested in the Espirit de She Duathlon October 26, 2014
http://www.espritdeshe.com/page/show/721267-du-dallas#.U73zOY1dWxU
[$85 until September 5th, then $95 until sell out.]

Training Details

Over the course of the coming weeks we will offer various opportunities to train with others that are “training for a race.” It may be a group run, ride or swim opportunity OR a combination of events. Whether you are planning to do a 5K or a Sprint Triathlon, you are welcome to join any of the events. Cross training by biking, running or swimming is always a good cardio and helps you vary your workouts.

Besides the group meet ups, there are several apps and websites that can provide you with great training plans. If you are going to do training on your own, we highly recommend using one of these apps. Just search on “free” apps for what ever type of race you are training for. For example, if you have never run a 5K search, “free couch to 5K” or “5K for beginners.”

This coming Saturday, July the 12th, Brad will be leading an 8 to 10 mile bike ride that may include a few hills but will generally be an easy start to your bike training. At the end of the ride, there will be an optional 1 to 2 mile walk/jog/run. For those of you that are interested in Triathlon or Duathlon races, this is a great training opportunity that will help you practice how to transition from a bike to run and condition your body to prepare for it.

Next week we will post additional details about training for the individual races but here are the basics of what you should be doing right now:

• 5K Racers: If you are doing Boot Camp and Cardio Club, you are in good shape. If you are not currently doing off day cardio, you need to start trying to get in at least 2 days of slow jogging (walking part of the time is OK) for at least 20 minutes.
• 10K Racers: Doing a 10K assumes you are already jog/running on a regular basis. Over the next week or two, try to run 4 to 5 miles without walking or very little periods of time walking. A tempo run for this distance is great training. Run 1 min at your slow pace, then 1 minute at your race pace. Up your time by 1 minute until you get to 5 minutes slow pace, 5 minutes race pace, then work back down. Repeat this until you finish your targeted distance.
• 1/2 Marathoners: We highly recommend you find an app that tells you how many miles you should be targeting on a given week or day based on how many days until the race. In addition, joining cardio club will really pay off in helping you improve your endurance and speed.
• Sprint Triathlon Racers: Training for a Sprint Triathlon is a great way to introduce yourself to cross cardio training OR reinforce it if you have gotten off track since your last Sprint Tri. You also should be committed to a regular program inclusive of Boot Classes and off day cardio. What you need to incorporate into your off day cardio is biking and swimming. Over the next 2 weeks, try getting in the pool 2 time per week and do 20 minutes of swimming (doesn’t matter what your swim looks like, just keep moving). In addition, get on your bike once a week and ride for 30 minutes straight. Very little coasting, continual pedaling! Don’t worry about your speed, just pedal.
• Duathlon Racers: Same as above less the swimming.

FOR BOTH SPRINT TRIATHLON AND DUATHLON PARTICIPANTS!! This weekend’s bike/run meet up is highly recommended. Getting your body used to transitioning from bike to run is key to a successful race.

NEXT WEEK: Look for a communication that will have more detailed training schedules and dates for future group meet ups.

Happy training!