Thank you for joining us on a journey to finish that 5K! Our goal by the end of the 8 weeks is to complete the 5k running; however, we are all at different levels, so even if running half of the race is your goal the most important thing is that you finish it! This clinic will get you headed in the right direction regarding how to prepare for a race and other aspects to consider such as overtraining, proper attire, nutrition, injury prevention, stretching, and much more. Each week we will cover a different topic, so by the end of the 8 weeks you will have gained a lot of knowledge on preparing for a 5K. If at any time you have any questions don’t hesitate to call me, email me, or bring them to class.

We will meet in the parking lot of West Hills every Wednesday at 6pm for about an hour. The beginning portion will be informational and the second portion will consist of training (walking /running and stretching). Our goal over the course of the 8 weeks is to increase endurance and thus increase the length of time you can run as well as learn how to prepare safely for such an event.

If for any reason you cannot make all of the classes, or wish to be a part of the team and the clinic time conflicts with your schedule you can still be a part of the team! I will be posting all information covered, questions asked, and group runs onto our blog at:

www.foxfitnessrunning.wordpress.com

Here you can also find a link to the team page and the homepage where you can register and be a part of the team. We will also work together to come up with fundraising ideas so that we can reach our goal.

Homework for next week:

1. Register for Susan Komen Race (www.komenknoxville.org) and join the Fox Fitness Team

2. Get out there and start walking/running!

A little bit about me:

I am Becky Fox the owner of Fox Fitness. I am an ACE certified personal trainer and group fitness instructor. I was an avid runner in high school where I participated in track and cross country. I also ran my first half marathon a few years ago and hope to do so again within the next year. I am also getting ready to start as a volunteer for Girls on the Run in Knoxville. More information on Fox Fitness can be found at:

www.foxfitnessonline.com

I can be contacted at becky@foxfitnessonline.com or 865-243-5361.

Week 1 Lesson: How Do I Start?

If you are out of practice running, training for a 5k can be very overwhelming. Maybe you’re not sure how to start or how to properly prepare for such an event. Well the best thing is to just get out there and start running! As a beginner, you are not expected to be able to run the complete 3.1 miles, but rather to work your way up to it. The goal for your first race is to finish the race; worry about your time your second time around.

So how do you get started?

· Avoid starting out by doing too much too soon. You want to gradually increase your endurance. To do so I suggest starting with small bursts of running mixed in with your walking. These may only last a minute or two and over time they will get longer and longer until you can run the entire distance. A few great program examples can be seen at:

a. http://www.coolrunning.com/engine/2/2_3/181.shtml

b. http://running.about.com/od/getstartedwithrunning/ht/getstarted.htm

· Focus on keeping your running/walking sessions to approximately 20-45 minutes 3 times per week.

· Space your runs out by leaving a day in between each run. For example, a Monday/Wednesday/Friday or Tuesday/Thursday/Saturday program would be ideal to avoid overtraining and injuries.

· Always make sure you start with a warm-up and cool-down with stretching.

· Keep a log so you can see your progress.

· Wear proper running shoes. Those old ones from 5 years ago are not going to cut it!

Make sure to be consistent with your runs so that you can build your endurance. It does take hard work and practice but you will reach your goal!

Born out of a promise made to her dying sister, Nancy G. Brinker vowed she would do everything in her power to end breast cancer forever. That was 1982 and this is now. Nancy's promise became the Susan G. Komen for the Cure organization, the largest grassroots network of breast cancer survivors and activists fighting to save lives, empower people, ensure quality care for all and energize science to find the cures. Events like the Komen Race for the Cure® have become the largest source of nonprofit funds dedicated to the fight against breast cancer in the world, and have invested nearly $1 billion USD to fulfill that original promise from one sister to another.

The Komen Race for the Cure® series has become the largest series of 5K runs/fitness walks in the world with more than 120 Races and more than 1.5 million participants in 2008 alone. The Race held this September 28, 2008, at Newport Beach's Fashion Island area is one of the premier Races attracting typically 30,000 +/- participants. Up to 75% of the net income from each Race stays in the community to fund local breast health education and breast cancer screening and treatment projects. A minimum of 25% of the net income from each Race supports the Komen Award and Research Grant Program, which funds groundbreaking cancer research.

Race Day is Sunday, September 28, 2008, from 6:30am-12noon.
For more information, contact the Komen organization at (714) 957-9157 or race@komenoc.org.
To register: www.ockomen.org/race or call 1-877-GO KOMEN (1-877-465-6636)

1. I have mentioned before that I quit smoking and have been trying to get in shape this summer.  They are both going...well they are both going okay.  To give myself extra incentive, I have signed up for the Boston Race for the Cure on my coworker Kat's team.  I'm looking forward to it, even though I haven't ran outside before and I hadn't even been on a treadmill for 2 years until last week.  So I have a month to get to a point where I'm not embarrassed to run outside.   My donation page is here, should you wish to contribute (thanks Amanda!).  I'm glad I'm doing this - while my father passed away from a different cancer, I know of many brave people who are going through this and I want to help as much as I can.
2. I found out yesterday that my mom is coming to visit in September!  She's never been to the East coast so I'm excited that she is actually coming out - she's been promising for awhile now, but she finally bought her ticket yesterday.  It really made my day - I miss my family, everyone is back on the West Coast and seeing them twice a year just isn't the same.
3. I hinted at some changes coming up - well CoffeeBoy's job is making him crazy and he might either be sent to Japan for a year very soon (sooner than expected) ...or he may be out of a job in December.   In any case, we might be moving out of Lowell soon, which makes sense since I work in Cambridge. (the commute is getting to me - I like having the time to knit, but 3-4 hours total a day in transit for the past 6 months is getting ridiculous)  I'll at least be at my job until March but after that, who knows?  I might be back in Portland.
4. Okay, enough about life, you're here more for the knitting.   Pair #3 in the Summer of Socks is complete.

Movie Knittin' Socks

Started: July 19th

Completed: August 2nd

Yarn:  Ashabee Fiber Oasis Bamboo/Wool/Nylon Blend in Junior Mints

Pattern:  My basic sock: 64 stitches around, 6 inch cuff, short row heel, basic toe.

Needles - Size 1US KP Harmonys

Notes: Not much to say on these - I've made this basic sock so many times that I can do them in my sleep.  Or rather, in a movie theater, which is why I had cast them on before seeing The Dark Knight in the first place.  It was kind of nice to do a simple sock again, even if I'm also doing a simple commuter sock at the moment and have a million sock patterns in my Ravelry queue.  I still love this yarn, the bamboo blend is lovely and I like the stripey ness of it.

With these socks, I have made a total of 12 pairs (and one abandoned) so far this year.  Guess that commute is good for something!

And tomorrow...Ravelympics starts!  I think I may even pause on the my usual commuting socks to concentrate on Opulent - I don't think I've ever finished a sweater in two weeks so it'll be quite the challenge!

There were lots of different races: men's women's, kids, walkers.

And there were big groups of local high school cheerleaders adding some serious spirit:

Jean Enerson and Governor Christine Gregoire, a breast cancer survivor herself, were there to cheer on some of the races:

My family has had its own experiences with breast cancer, so it was hard not to feel overcome when I saw signs like this one:

But overall the feeling of the day was one of pride, of fighting against fear, and of hope. At the end there was a parade of cancer survivors, each one wearing a pink shirt. And as the huge sea of pink-shirted women marched into Qwest Field you just had to stand up and cheer for them.

First things first--I ran 3 miles this morning in 25:09--an average of 8:14/mile.  Since it was first thing, I didn't eat anything beforehand.  I am noticing that I don't run very well when I run first thing in the morning.  I'm thinking it's a lack of food...any thoughts?  After I got back and showered, I had a big bowl of Kashi Heart to Heart with a banana and 1% milk.

I ran my 10-miler (the Mountain Goat) in 1:17:03--well within my finishing goal of 80 minutes.  On my birthday, no less!  It was great.  My in-laws were visiting and my parents saw me around mile 8.  I loved that race!  The weather was perfect--cool and cloudy with a breeze.  Things really couldn't have gone any better!

I also got a new 5K PR in the local Komen Race for the Cure--22:17.  I was hoping to get under 22 minutes, but like I said, it is a PR for me, so I really can't complain.  I also placed second in my age group--woohoo!

Next up is the JP Morgan Chase Corporate Challenge tomorrow (3.5 miles).  I despise this race (boring course and horrible logistics) but got conned into running it this year.  I am also currently training for the Utica Boilermaker 15K on July 13.  A bunch of my friends are running it and my cousin Caroline is actually coming up from DC to run it, too! 

I will share some stories later, but here are some pictures to hold you over:

Around mile 3 of the Mountain Goat

After the Mountain Goat

My Race for the Cure Team

Hasta luego!

I chose to participate in the Susan J. Komen Race for the Cure with the Anheuser-Busch group. As many of you know, my mom was diagnosed with breast cancer in May so the race had extra meaning for me. I ran for you Mom! So, Nick, Xander, and I got up early and drove downtown this morning. Anheuser chartered buses from the brewery to the middle of the race activities, plus they handed out free water and 180 energy drinks. NICE! They even had a Clydesdale out for photographs. Xander kept calling the horse a 'dog.' It was funny. Anyway, the race itself was packed with spectators, racers, walkers, and survivors (who wore solid pink shirts). The news said that this year the event expected over 70,000 people!! And, I believe it! The first 1/4 of a mile was shoulder-to-shoulder and it was impossible for me to actually 'run.' But, I managed to weave around the walkers and strollers. It was great to see all the spectators lining the streets, holding out their hands to give you a high-five as you ran by. Local businesses stood on the sidelines handing out water and cheering the runners/walkers on. Bands were playing, cheerleaders yelling, and local radio stations encouraging everyone. There were 'mist' stations along the way which was nice since there were 0 clouds in the sky and the sun was fierce. I'm proud to say I ran the entire 5k and I finished under 30 minutes even with the slow start. Nick & Xander were waiting for me at the finish line.  It was a lot of fun and I hope to do it again next year!

Here's a blurb on the race from the Komen website:

 One in eight women will be stricken with breast cancer in her lifetime. The Komen St. Louis Race for the Cure® raises money to fund education, screening and treatment programs for these women and thousands of others in our own community and supports the national search for a cure.

  The Komen Race for the Cure® Series is the largest series of 5K run/ walks in the world. Since its origination in Dallas in 1983, the Komen Race for the Cure® Series has grown from one local race with 800 participants to an international series of 117 races with more than 1.3 million participants.

To search for upcoming Race for the Cure events in your city, click HERE. Orlando and Cleveland have their annual race coming up later this year. I encourage anyone and everyone to sign up, even if you decide to just walk the fun 1-mile.

Cindy's Crew walked today in the Race for the Cure...and it was our joy to do it! Our Life Group (Cindy's in it) planned the participation and it was a blessing to all of us. It was especially cool that Cindy, Greg and Jennalise were there...Some highlights, for me:

• The women in pink are the stars of the day. Breast cancer survivors where pink shirts and hats. Every time I saw one, I prayed for her and those who love her. So much courage--and all pretty in pink!
• Our little team raised around $1000 for breast cancer research. How cool is that??!? One of the things that the Susan B. Komen foundation does is promise that 75% of the money raised at the Buffalo race, stays in Buffalo. I like that.
• The race route is on the parkways near Delaware Park. They are completely lined with the most beautiful homes (mansions, I would say) that were built before and near the turn of the century (the last century). SO beautiful. And a reminder that the City of Buffalo, with all its' blemishes, has such beauty and a grand history.
• My mom (Neva Rose Stewart Steege) died of breast cancer, so she was very present with me today. She loved to exercise, was a big fan of good causes and changing the world for good. She would have loved it! I cannot believe it will be ten years in October since she died. How can that be?
• Our Life Group has been looking for ways to help Cindy in her fight with cancer for a long time. We pray constantly (and we would love it if you would join us in praying for Cindy!!!) and we know that is "doing something", it felt so good today to do something physical and tangible and fun in her honor.
• Jennalise (9) and Marsha (50-something) RAN some of the way. Jennalise has the best giggle, ever. I loved hearing it as she dashed by.
• A chance to talk with Greg for a bit as we walked is something I will long treasure. What a courageous and great husband and father. Pray for him, too, OK?
• Good day. God day.

PS Wendy Morris took the photo, above. THANKS, Wendy!

They retail for only $3.95.  Because we donate back 100% of the sales from these cards, they are the only item in the store that we do not discount.

OUR WEBSITE:  www.cscrafts.com/aj.html

Next year, the event will be named the "Susan G. Komen Global Race For the Cure," as the event is now a global leader in the breast cancer movement.

It was a hot one on Saturday morning -- temperatures reached a high of 98 degrees. With 50,000 sweaty bodies around you, I'd say it feels like that temperature almost doubles. And for some reason, when you're on the National Mall, it feels hotter than ever.

But I got it in in about 30 minutes. 10 minute mile with a delayed start and extraordinary heat -- not too bad.

Seeing all those people come out for this event really says something. With all those people at the event, it shows great support -- but it also means that breast cancer is a real problem in this country.

According to the American Cancer Society, about 182,460 women in the United States will be found to have invasive breast cancer in 2008. About 40,480 women will die from the disease this year. Right now there are about two and a half million breast cancer survivors in the United States.

Taking action by participating in events such as the Komen Race for the Cure or the American Cancer Society's Relay for Life shows support toward a better future. I'd like to congratulate all the survivors, individuals, companies and sponsors for participation and support.

The Life Group I am part of is forming a team--Cindy's Crew--to walk in the Western New York Race for the Cure on Saturday June 14th (10:00am). We are walking to honor Cindy Olson, a member of our Life Group and her battle with breast cancer. If you'd like to join us, sign up here:

http://www.komenwny.org/

Choose "Cindy's Crew" from the list of teams and sign right up. Let us know you did that, too, so we can get you your t-shirt and walk "gear".  The walk is a 5K--a little over 3 miles. We'd love to have you join us!! Good exercise and a good cause. Your registration fee ($25) goes toward breast cancer research--something that Cindy really believes in.  I will also be walking in memory of my mom, who died of breast cancer and in honor of my aunts Elaine & Jewel who are breast cancer survivors.

I love it when the faith community shows up at events like this! God is present with His suffering ones and we can be too! Even if the walk is not in your plan, please join us in praying for Cindy!!

So, the Race for the Cure is a big deal to me. One day, I hope to run the 5K. For now, I participate and this year I raised $550 to donate.

May 17th was the date for the race here in Columbus Ohio. Here are some pictures I took:

The crowd was over 40,000 people that morning and everyone was in a great mood. We had been having horrible, gloomy weather for days and this morning was just gorgeous. Cooler, but sunny.

A lot of people had brought their dogs to the walk and to the run. This one's name was Izzy and she was just as sweet as sweet could be. I really wanted to take her home.

Hee, I thought this was cool. The circus was in town and for once it wasn't at my house or involved my family!

This was the first year that I can remember that they had bands and other entertainment alongside the race. I kept getting terrible shots of the bands (hey it's hard to focus when you're walking fast!), but I stopped traffic when I saw these guys. I was tickled pink (pardon the pun) when I saw them and giggled with joy.

This is just one of the houses that we passed during the walk. There were lots of people out waving and shouting encouragement from houses, lawns, balconies and windows.

This is the reason why I walk. This is the reason why I care. This is the reason why I donate to help stamp out this disease.

Thank you so much, again, to all of you who contributed to Team Bekah: True Beauty, Never Hurries. We raised $595.00!! We had set a much higher goal and, although we wished we would have reached it, we are happy to have contributed what we did. This is our first time running this race as a team, so we learned a lot and are looking forward to next year!

One thing in specific that we learned: BE MORE ORGANIZED!! We forgot to make a meeting spot, and with more than 36,000 people participating in the race, that makes finding each other amongst a sea of pink a bit difficult. We caught up with each other throughout the race, but next year we will definitely have a plan!

I also wish we would have taken more pictures -- I was bummed when I realized we did not have one picture of our entire team. My sister played camera girl this year, but next year I would like for us all to have a camera in hand. Again, next time, better planning!

All in all, however, it was a fabulous experience. It is so breathtaking to see that many people in one place, supporting one cause. The rain did not make a difference; those people were there to fight breast cancer, and the did it! It never fails to blow me away when I run past a father and son - or mother or sister or daughter or cousin or aunt or uncle - wearing an "In Memory Of" tag on their shirts. I hope that I could be that strong if I lost a loved one. I hope that I would be out there running.

We were all also so happy to contribute our fund-raising efforts in Bekah's name. If you are curious about how she is doing, check out her blog. That gal just never ceases to amaze me -- her strength is incredible!

I ran much of the race with my youngest brother, Isaac -- you will see him waving in the picture at left. He has asthma, and we decided to do a walk/run in order to better help him cope with Pittsburgh's hilly terrain. We had so much fun recognizing the little things -- a young boy playing his guitar and sitting with his mom in their front yard, just watching the race. Their house was decorated with pink banners. Or the beautiful trees that lined the course, which ran through Schenley Park.

I love this race for all of those simple things, and of course the very big matter at hand, breast cancer, too.

Want to jump on the Race for the Cure bandwagon? You may still have time. Check here for a race in your city!