Irongirl 5K and 10K 2008
What a gorgeous day for a race. Over 2,000 people participated in this women’s only event. It was really inspiring to be part of it. Women and girls of all shapes and sizes toed up to the line to run, run/walk or run this event.
There were 8 people in our group who ran. Everyone had a good race. Some people in the group were returning to fitness. Others were taking on something new. Still others in the group used the 10K training to establish a base for 1/2 marathon training. Congratulations to everyone!
Filed under: Run, Group Training, Irongirl 5K & 10K
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Week #11 Run With Lisa
Congratulations everyone! You’ve made it through the training and you are ready to run a 5K or 10K.
This Week’s Work Outs:
Run or run/walk 30 minutes twice on your own
Run or run/walk 15-20 minutes on your own on Saturday
Race 5K or 10K on Sunday!
The race starts at 8 am. I will be there at 7:30 am. Look for me at registration. I will wear an orange Lucy hat.
Choose which race you’d like to do. It’s basically 1 or 2 loops around Green Lake. The after race party is a lot of fun! I’m looking forward to seeing you on Sunday. 
Please let me know if you have any questions.
Filed under: Run, Irongirl 5K & 10K
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Week #10 Run With Lisa
Great Run today everyone! Our goal is to go the distance whether it’s running, walking or a combination. We ran 6 miles! This week we will taper down to 3 miles over Labor Day weekend. Everyone will run on their own. I will meet up with you prior to the race.
This Week’s Work Outs:
Run or run/walk 30 minutes twice on your own
Week end run 3 miles
Congratulations on all your hard work. Don’t forget to sign up for the race. There is a 5K and a 10K. So, feel free to run either event. http://www.irongirl.com/Events/Seattle.htm
Filed under: Run, Group Training, Irongirl 5K & 10K
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Week #9 Train With Lisa
Great Run today everyone! Our goal is to go the distance whether it’s running, walking or a combination. This week the long run is a mile longer than last week, to allow for a taper over Labor Day weekend.
This Week’s Work Outs:
Run or run/walk 30 minutes twice on your own
Long run is 6 miles
We are almost there! Good work everyone. See you next week for our last long run.
Filed under: Run, Irongirl 5K & 10K
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Week #8 Train With Lisa
Great Run today everyone! Our goal is to go the distance whether it’s running, walking or a combination. This week the long run is a mile longer than last week, to allow for a taper over Labor Day weekend.
This Week’s Work Outs:
Run or run/walk 30 minutes twice on your own
Long run is 5.5 miles
Keep up the good work everyone! Each week we are becoming more fit. You can do it! You can go the distance.
Filed under: Run, Irongirl 5K & 10K
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Week #7 Train With Lisa And Lucy
Great Run today everyone! Our goal is to go the distance whether it’s running, walking or a combination. It was a little cooler today, which was nice for a change.
This Week’s Work Outs:
Run or run/walk 30 minutes twice on your own
Long run is 4.5 miles
Keep up the good work everyone! Each week we are becoming more fit. You can do it! You can go the distance. Don’t forget to sign up for the Irongirl 5K/10K. The deadline for registering on-line is August 31st.
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Week #6 Train With Lisa And Lucy
Last week we either ran 3.5 miles or did the Swedish Summer Run 5K. This week we are up to 4 miles. We are getting closer every week. Everyone is doing well!
This weeks work outs:
Run or run/walk 25 minutes twice on your own
Long run is 4 miles
We will meet at Lucy in Bellevue Square. Fitness trainer Kelli Wood, will teach a strength training class at 9 am. Running begins at 10 am. Remember that participants in the program receive a discount from Lucy, throughout the training. They have great clothes!
I look forward to seeing everyone on Saturday. Please remember to bring water. See you Saturday!
Filed under: Group Training, Lucy Training Group, Lucy Sportswear
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Week #5 Train With Lisa And Lucy
Everyone had a great run this week. We made it 3 miles! We are almost half way to 10K. Congratulations everyone.
This week we will not meet at Lucy. We are actually going to do The Swedish Summer Run, in Seattle on July 27th. They proceeds from the race benefit Marsha Rivkin Center For Ovarian Cancer Research. We will do the 5K.
Runners can sign up on-line or day of race. The race begins at 8:20 am. Plan on being there by about 7:30 to find parking etc. I will wear a bright orange Lucy hat and a skort. Meet me in front of the portable bathrooms. I will be in a bright orange Lucy hat and skort.
Work outs this week:
Run or run/walk 25 minutes twice on your own
Long run is 3.5 miles or the Swedish Summer Run 5K
If you want to join our group it’s easy. Just send me an e-mail, sign up on Sweat365.com and I will add you to the participants. Ready the Irongirl.sweat365.com blog every week to get your work out schedule and training tips.
Don’t forget your sunscreen. See you Sunday!
Filed under: Run, Group Training, Irongirl 5K & 10K, Lucy Training Group
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Week #4 Training With Lisa And Lucy
We did strength training with bands at Lucy with Fitness Trainer, Kelli Wood. Then we ran 2.5 miles and everyone did very well. Next week bring your waterbottles. It’s easy to get dehydrated in the hot sun.
Work outs this week:
Run or run/walk 22 minutes twice.
Long run this weekend is 3 miles.
Don’t forget to stretch after running when your muscles are warmed up. Stay hydrated and keep listening to your body. Meet at Lucy at 10 am on Saturday. We are almost half way to 10 K!
Filed under: Runners, Group Training, Group Run, Irongirl 5K & 10K, Lucy Training Group
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5 Great Stretches For Runners
Recommendations for stretching may seem to change from year to year. Experts debate the benefits of stretching. Stretching prevents injuries, decreases muscle soreness, increases body awareness, and improves posture and muscle symmetry. Stretching can prevent muscle soreness after exercise, but there is little evidence that stretching before exercise has any benefit. Runners can benefit from stretching after exercise. Running tends to strengthen and tighten the muscles of the lower back, calves and hamstrings. Stretching helps elongate the muscles and keep them supple. When muscles tighten they pull on the connective points and can cause imbalances, which may lead to injury. Incorporating stretching into your routine can prevent this. The American College of Sports Medicine recommends 10 minutes of stretching activities 3-4 days per week. When stretching it is important to never bounce. Static stretching, holding each stretch for 10-30 seconds, for 3-4 repetitions per stretch is the safest way to increase flexibility.
5 Great Stretches For Runners:
Hamstring stretch: Place foot on solid object, keeps hips even, gently lean forward anteriorly tilting the pelvis to stretch the back of the thigh.
Quadraceps/Hip Flexor: Place foot on a solid object of the appropriate height; slightly push the hips forward into a posterior pelvic tilt to stretch the front of the thigh and hip.
Piriformis: Stand holding onto a solid object for support, cross one leg over the other, put body weight into backside as if sitting in a chair, gently apply pressure with your hand to open up the knee and stretch the hip/glute.
Gastrocnemius: Place hands on a wall or solid object, feet pointing forward, legs straight, bend the front knee and push the back heel towards the ground, stretching the back of the calf.
Soleus: Kneel down on one knee, place body weight onto leg of foot that is on the ground, stretching the calf and achillies tendon.
Resources: American College Of Sports Medicine, Updated Physical Activity Guidelines 2007 Len Kravitz Ph.D and Vivian H. Heyward Ph.D , Flexibility Training, articles
Filed under: Stretching, Group Training, Irongirl 5K & 10K, Lucy Training Group, Stretching For Runners
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