Running 101 -- Free Seminar! Tips, Training Progression, and Injury Prevention

Attention ALL runners!  At Thursday night's FREE presentation, Dr Geletka will discuss the following!

• Training advice for MARATHONS, HALF marathons, and 10K's
• Appropriate SHOES for your feet
• STRETCHING and STRENGTHENING exercises for runners
• The latest trend of BAREFOOT running

MARCH 15, 2012 6:30-7:30PM

The talk will be held at the EMH Center for Health and Fitness Conference room.

1997 Healthway Drive, Avon, OH  44011

No charge for this informative talk!

For more information, please call Avon Sports Medicine and Rehab Department at 440-988-6890

RUNNING TIPS from ME!

1. Marathon tips
2. REFUELING tips
3. Quick! Grab a RACE and a Training PLAN
4. 5 Quick Tips for 5k TRAINING Success
5. Top 10 REASONS to Run a 5k
6. Trying a Tri?!  Tips for TRIATHLON Training
7. Running CALCULATOR and training
8. Running race RESULTS
9. Running WEATHER

COMMENTS: Are you going?  What race are you training for?  Are you curious about barefoot running?  Remember, with careful training, barefoot can work, for SOME runners!

Wonder How Fast to Run? AWESOME Website for Runners!

Here is an AWESOME website for RUNNERS!

www.MCMILLANRUNNING.com

This is a fabulous resource for runners, and my very favorite part of the site is its running CALCULATOR!  It is very accurate compared to other methods available.  It even includes a PRINT button for printer-friendly results!

Take your result from a previous race -- enter your finish time and let it PREDICT YOUR PACE and time for another distance.  It is most accurate if the original time you use is actually an AVERAGE of your last 3 races.  If you use your personal record (PR), which is far better than your 'usual' results, your prediction time will likely be unrealistic.

Also, the closer the original distance is to your proposed distance, the more accurate the estimation will be.  For example, HALF marathon times, rather than 5k results, will more accurately predict marathon times.

You use this tool in EITHER direction.

If you want to achieve a certain time at a marathon for example, you can input that time and select marathon.  The report will show you what times you should be able to achieve at other distances.  If you really want to finish a marathon at that time, you should aim for the times at other distances in the report.  Again, your pace and time will also be included for your goal time at the marathon.

Also, when you put in a proposed goal time OR actual result, you can see the calculated pace for that time and distance, and the same for various other distances, AND you can see OPTIMAL TRAINING PACES (appropriate suggested times and ranges) for a VARIETY OF WORKOUTS, INCLUDING LONG RUNS, TEMPO RUNS, and SPEED, etc.

Happy pace predicting!!

HERE is a highlight of Garmin Connect! ...click to be talked into getting a GPS watch!

READ about a sweet race results website HERE! ...fun to see race results divided into distance, year, etc.

Plus, a site that tells you weather averages for any given day, or series of days, anywhere in the world! ...great for destination races!  Check out a post about it HERE!

COMMENT: What fitness sites do YOU use?  What do you like about them?  Are you looking for a tool you haven't found?