TEAM DDSMART Road to the Milton 5K Gobbler

Great job everyone, it was a cold day in November to be out running especially at 9AM, I've posted some pictures below of the fun we had. I'll be working on a full report soon - CHEERS

Results -
Milton 5K Gobbler

TEAMMDD on the road to the Milton Gobbler 5K

GREAT WORK everyone, we’re in good shape for the upcoming Milton Gobbler 5K. It was windy and chilly but the group rose to the occasion making yesterday a successful TEAMDD training run. The Brookline Reservoir made a perfect location each loop was approximately 1 mile so now you should have a good idea of your pace per mile. The next couple weeks are confidence boosting miles so if you’re feeling sluggish, sore or if you have some nagging pain now is a good time to take some additional rest and for those who need a few more miles underfoot get out the door. I’m looking forward to a fun pre-thanksgiving gathering on November 22nd.
My quick 5K race strategies for even better odds -
Start off easy and finish strong. Yes this advice is easier said than done because of the surge of the crowd and the distance but by all means try to forget about the competitors/miles/clock and run your own race. Its true 5K races are about speed and pushing your anaerobic threshold to the maximum but like a race car don’t redline from the start, keep track of the fuel gauge, keep a constant even pace, push hard the last mile and leave the tank on empty just as you cross the finish line. If you have to walk stick to a plan and incorporate this into the race because the last thing you want to do is expend all your energy running so you’re forced to walk. But don’t go too slow, if you’re able to hold a conversation during the race then you’re going too slow pick up the pace. When executed properly you’ll find yourself passing other runners and crossing the finish line with a personal best. Have a good week everyone!

TEAM DDSMART

Gobbler, Gobbler 5K Training WEEK 5

Cathy and I just got back from fabulous Las Vegas where we had a wonderful trip, enjoyed all the nice weather. I got in a scenic run along the Vegas strip and ran a race out in the red rocks of Boulder City, NV.

I hope everyone is getting in some time on their feet? But don’t worry if you’ve been slacking, you still have 5 weeks to get in shape. Hey stuff happens we all get busy; maybe you had to take a break for injury or family commitments, but don't give up! If you miss a workout or two, just pick up where you left off. If you have an extended break, you might want to back up a week or two. I have included three different schedules below and if your finding all these running schedules hard to follow just keep in mind run/walk 3 days a week lasting around 25-30 minutes. For all those keeping on target congratulations, keep it up!

Possible upcoming group run:I was thinking about hosting a DD pre-race breakfast group training run on November 8th or 9th would anyone be interested. I have the team DDSMART tech tees and some prizes to give away; also we need a team picture to send to the Dunkin’ Donuts marketing team. If interest details will follow

It’s crunch time –

** Remember to start each run slow and finish strong

Beginner week 5
Day 1
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Day 2
Jog 3/4 mile (or 8 minutes)
Walk 1/2 mile (or 5 minutes)
Jog 3/4 mile (or 8 minutes)
Day 3
Jog two miles (or 20 minutes) with no walking

Week 5 Run/Walk
25 mins
rest
20 mins
rest
25 mins
35 mins (optional)
rest

Week 4
Optional back track to Week 4:
Mon. 7 min run, cool down
Wed. 7 min run, cool down
Fri. 15 min run, cool down

Week 5
M: 12 min run, cool down
W: 15 min run, cool down
F: 20 min run, cool down

Week 6
M: 15 min run, cool down
W: 18 min run, cool down
F: 25 min run, cool down

Week 7
M: 20 min run, cool down
W: 25 minute run, cool down
F: 30 min. run, cool down

Week 8
M: 15 min run, cool down
W: 20 min run, cool down
F: 10 min run, cool down
Sat/Sun. Go race!

The days of the week listed here are just for guidance. Run on the days that best suit your schedule. If it's easier for you to run on Sundays than on Mondays go for it. Please let me know if you have any questions.

"In running, it doesn't matter whether you come in first, in the middle of the pack, or last. You can say, 'I have finished.' There is a lot of satisfaction in that."-Fred Lebow, New York City Marathon co-founder

HAPPY RUNNING

TEAM DDSMART

The turkeys have been gathered “most willingly” and I’m excited announce the official kickoff of TEAM DDSMART ZERO to 5K. This pack of Wild Turkeys will be training for the Milton Gobbler 5K on November 22, 2008 so mark your calendars.

“Around the holidays in America, a Turkey wakes up. It knows it must outrun the fastest human or it will be killed. Every morning in America, a human wakes up. It knows it must run faster than the slowest turkey, or they will starve. It doesn't matter whether you're a human or a turkey when the sun comes up, you'd better be running."

Today is the official start of the 8 week training program and I haven’t seen the sun with all the rain the past few days but that’s no excuse. Whether you’ve been active all summer, settled back on or haven’t been off the couch, sofa, settee, chaise lounge, daybed, futon or whatever you sit on it doesn’t matter we all have one goal. The DDSmart Zero to 5K Training Program is a great place to begin:

Highlights are -

- Just 3 days of running/jogging/walking a week

- Requires only a few minutes each week

- Run for time, or run for distance

- Remember the 8 week training program is only a guideline, it’s your workout you know your fitness level best most importantly be consistent run, jog, walk 3 days a week and if you start now you’ll be in great shape by 11/22

WEEK 1

Training Day 1 walk 10min, run 5min, walk 10min. Total minutes = 25

Training Day 1 option 2 run 5min, walk 5 min, run 5min, and walk 5min. Total minutes = 20

Training Day 2 walk 10min, run 8 min, walk 10 min. Total minutes = 28

Training Day 2 option 2 Run 5min, walk 5 min, run 5min, and walk 5min Total minutes = 20

Training Day 3 walk 10 min, run 5 min, walk 5 min, run 5 min, walk 10 min Total minutes = 35

Training Day 3 option 2 Run 6min, walk 4 min, run 6min, walk 4min . Total minutes = 20

For another great plan check out the Couch to 5K Running Plan

Finally remember the more you run the less likely you are to become someone’s Thanksgiving dinner! Please let me know if you have any questions.

Happy running

NR Happenings

Extreme Scramble #3

I had a blast visiting my brother down in Hartford Connecticut and running the Extreme Scramble 5K on the Riverfront Plaza. I was excited to make this my first official race in the Vibram FiveFingers barefoot running and am happy say I still finish under 20 minutes. I think I was the only one scrambling when the course went over a rocky gravel path other that not much of a scramble or anything resembling extreme, only a nice scenic run along the Connecticut River banks. Very fun time I enjoyed the free beer, food and music after the race and there’s nothing like a quick 5K to get the legs moving again, I still live by the words “breath easy run long”.

Race Results















Upcoming Events
Recently I was selected as member of the 2008 Team Dunkin’ Donuts Sponsored Ambassador Team. The program presents the perfect opportunity to share my passion for running while promoting the benefits of living a healthy lifestyle through the Team DDSMART Zero to 5k. I look forward to helping my team members train/compete in a 5k race by coaching, inspiring and encouraging them all the way to the finish line. I’ll be posting updates once the training program gets under way. If anyone’s interested in Team DDSMART Zero to 5k please feel free to email me at northernrootsrunning@hotmail.com.

YouTube of the Week

Need Motivation?


Quote of the week
If someone says, 'Hey, I ran 100 miles this week. How far did you run?' ignore him! What the hell difference does it make?.... The magic is in the man, not the 100 miles." - Bill Bowerman

Patagonia 2008 Summer Sale Save 40-60% on select merchandise, August 12-21, online and at participating Patagonia Retail Stores.*

24 Around the Lake

Well I went out to run 100 miles this weekend at the North Face 24 Hours Around the Lake Ultra and thanks to the amazing and dedicated support of my family I managed to finish in 1st place. I'm feeling great, resting and enjoying the moment.

Thank you everyone!

Please stop by http://runningbuddha.blogspot.com/ for more race details.