Hey Team!
SO, the run club will actually meet at a coffee shop at 8a.m. SO, we have a couple of options: If you want to meet the regular run club group and have some amazing coffee, then I will meet you at the Dragon Fly Coffee/ tea house at 8 a.m. (1075 E South Boulder Rd · Louisville).
From there we will walk/run and then go back to the coffee shop for some warm treats. The Shoe Petting Zoo will be at the store at 10:00 a.m. when the staff return from their run.
For anyone else that would rather meet later, I will be at the store at 9:30 to laucnh the run/walk and then we will return at 10 for the Shoe Petting Zoo and HoneyMilk!
Sorry about the change.... Please bring your old shoes. It gives the staff an idea about your "wear pattern" which can give them clues about what you need in a running shoe.
Wear layers that you can take off as you get warmer!!
Can't wait to see everyone there!!!!
Karen
Friday, February 17, 2012
Saturday, February 11, 2012
Welcome to the WOW 5K training program. From this point on, this blog page will be the best place to come for answers to your questions, support and encouragement. Look around and you will find Coach Karen’s contact info right on the home page, a calendar of WOW 5K activities and a place where you can share your stories and reach out to your teammates.
Training Plans Training plans will be released in two week intervals. Your first training plan will be sent to you via email this Sunday, February 12. From then on, training plans will be available the Friday before your next two week interval.
Long-Run or Long-Effort Don’t be intimidated by the term Long-Run. Think of it as your longest effort of the week (typically Saturday). If you are a walker, this will be the day when you walk the longest, or the fastest, or a combination. If you are a jogger/runner, this will be your longest run of the week. Your Long-Effort is usually followed by a day of recovery—something to look forward to!
February 18: The first group Long-Effort will be held in conjunction with the Running Shoe Petting Zoo at the Runner’s Roost in Louisville starting at 8 a.m.
Tracking Your Progress is Vital In order for Coach Karen to provide you with a plan that challenges you and keeps you going, you must provide feedback to her. One suggestion is to track your progress on your training plan spreadsheet and then send that back to Karen. You could also track your progress in a FREE WOW tracker—available in External Affairs. Find a system that works for you, but whatever you do—track your progress so you can report it to Coach Karen.
Check-In Day Coach Karen will use the feedback and notes from your tracker to help develop your next two weeks of training. In order to receive your training plan by Friday, feedback is due on Check-In Day. The first Check-In Day is February 22. Send your feedback via email directly to Coach Karen.
Motivation Meetings Starting on February 22, bi-weekly lunchtime meetings will be held at noon in the Civic Room. The meetings will be educational and motivational—and they coincide with Check-In Day.
Running Shoe Petting Zoo & Discounts at Runner’s Roost On Saturday, February 18 a Running Shoe Petting Zoo event at the Runner’s Roost in Louisville will help you find the right pair of running (or walking) shoes. A 20% discount is available to the group at this Runner’s Roost location starting this day and running through the training program. Just mention Coach Karen’s WOW 5K to receive your discount. If you can’t attend on this day, the shoe experts at the store are always available to assist you. As a WOW 5k Team Member, you can get the 20% discount by attending their group runs on Saturdays (on other days, our discount likely will not work...)
Training Plans Training plans will be released in two week intervals. Your first training plan will be sent to you via email this Sunday, February 12. From then on, training plans will be available the Friday before your next two week interval.
Long-Run or Long-Effort Don’t be intimidated by the term Long-Run. Think of it as your longest effort of the week (typically Saturday). If you are a walker, this will be the day when you walk the longest, or the fastest, or a combination. If you are a jogger/runner, this will be your longest run of the week. Your Long-Effort is usually followed by a day of recovery—something to look forward to!
February 18: The first group Long-Effort will be held in conjunction with the Running Shoe Petting Zoo at the Runner’s Roost in Louisville starting at 8 a.m.
Tracking Your Progress is Vital In order for Coach Karen to provide you with a plan that challenges you and keeps you going, you must provide feedback to her. One suggestion is to track your progress on your training plan spreadsheet and then send that back to Karen. You could also track your progress in a FREE WOW tracker—available in External Affairs. Find a system that works for you, but whatever you do—track your progress so you can report it to Coach Karen.
Check-In Day Coach Karen will use the feedback and notes from your tracker to help develop your next two weeks of training. In order to receive your training plan by Friday, feedback is due on Check-In Day. The first Check-In Day is February 22. Send your feedback via email directly to Coach Karen.
Motivation Meetings Starting on February 22, bi-weekly lunchtime meetings will be held at noon in the Civic Room. The meetings will be educational and motivational—and they coincide with Check-In Day.
Running Shoe Petting Zoo & Discounts at Runner’s Roost On Saturday, February 18 a Running Shoe Petting Zoo event at the Runner’s Roost in Louisville will help you find the right pair of running (or walking) shoes. A 20% discount is available to the group at this Runner’s Roost location starting this day and running through the training program. Just mention Coach Karen’s WOW 5K to receive your discount. If you can’t attend on this day, the shoe experts at the store are always available to assist you. As a WOW 5k Team Member, you can get the 20% discount by attending their group runs on Saturdays (on other days, our discount likely will not work...)
Wednesday, February 8, 2012
Welcome!
Hey Team! Coach Karen here, just letting you know how pumped and excited I am to be on this venture with you. We will use this blog format to: share training updates, ask the group and coach questions and share success stories!
Let me know if you have anything that you want to add regarding pictures/content etc.
Weekly, there will be a mini-seminar full of training tips and motivational quips to help you on your way.
Please feel free to ask questions in this forum as well! Your question will likely help another teammate...
Looking forward to our training together!
Karen
Let me know if you have anything that you want to add regarding pictures/content etc.
Weekly, there will be a mini-seminar full of training tips and motivational quips to help you on your way.
Please feel free to ask questions in this forum as well! Your question will likely help another teammate...
Looking forward to our training together!
Karen
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