Indy Runners/Indy Walkers Spring Half Marathon TRAINING PROGRAM

Transcription

1 09 Indy Runners/Indy Walkers Spring Half Marathon TRAINING PROGRAM January -April 0, 09, Butler University

2 Welcome TO OUR TRAINING PROGRAM Greetings and welcome to the 09 edition of our Indy Runners & Walkers Spring Training Program. We have been blessed over the years to help hundreds of runners and walkers each year train for the Mini and any number of compelling spring half marathons in the region. This training packet provides a great resource for plotting your progression and keeping track of all the benefits available to you during our program. The first and best resource is your pace group and pace group leaders. We are spoiled to have a great crew of veterans who have several years of experience to help guide you along the path. Keep checking in with your pacer during the program for advice and guidance on any number of topics. See page 6 for a list of all of our pacers. We ll have medical support from St. Vincent Sports Performance, Body One PT, and Dr. Mike Helms for injury checks during the course of our program to help keep us healthy as we build our mileage. We have even more great seminars lined up as well from injury prevention, to gear, to nutrition, to potential health issues. If you have any questions, please contact our medical liason Brian Schuetter at medical@indyrunners.org. Many thanks to everyone who helps put on this great program our board, our pacers and, of course, all of our great runners and walkers! Each year we learn as much from you as you do from us. We are all on this journey together! Jesse Davis President, Indy Runners president@indyrunners.org Jeff Dehler Director, Indy Runners Spring Training Program halfmarathontraining@indyrunners.org What is Indy Runners & Walkers? Indy Runners and Walkers is a volunteer, not-for-profit club that promotes running and walking as a healthy lifestyle activity and as a competitive sport. The club serves members by creating opportunities for group runs/walks, social functions, volunteer leadership, organized races, fitness education and networking among members. The club provides opportunities for beginning runners, walkers, and seasoned racers. We can help you achieve your goals whether you are looking to drop a few pounds, improve your health or go for a personal record or PR. What To Expect The First Week The first training run and walk of this year s spring training program will be on Wednesday, January, 09 at. Please come early to find a place to park. Walkers will start at 5:5 pm. Running groups will begin at 6:00 pm. If the parking lot in front of the fieldhouse is full, you may park along the neighborhood streets to the south. Restrooms will be available inside. Walking Pace Groups Again this year we will have Walking paces between 5:00 and 0:00 minutes/mile. The entry criteria is this: If you can walk.5 miles in 50 minutes (0 minute/mile pace), want to improve your health, and have a goal to complete a spring half-marathon, you can and should be in this program! We want to reach out and encourage anyone who has dreamed of completing the Mini that we have a road-map for you. We firmly believe that everyone who completes the walking program at will surpass the 500 Festival Mini Marathon requirement of 8:8 minutes/mile for a hour half marathon. You may start out slower, but we are confident our training will quicken your pace as you become accustomed to the longer walks. We will note your pace at the first mile training walk. (Bring a watch). This will be used for aligning everyone with the appropriate pacer starting on week. Our 09 Walker Goal is this: Provide a supportive environment to every walker so you can complete the program and finish the Mini. If we do our part, and you put in the work and complete the training, success is almost assured! Social Fun Indy Runners & Walkers is more than a runner s and walker s club. It s also a social group! After Tuesday s training runs/walks, we often have dinner/drinks at local eateries. We also get together after many Wednesday runs, we plan fun social outings throughout the year and have an annual year-end party. Join us at the next social where you will meet other Indy Runner/Walker members and have a great time! Contact social@indyrunners.org for more information.

3 09 TRAINING PROGRAM SCHEDULE The schedule below lists the tentative distances for each Tuesday evening training run/walk and each Saturday morning run/walk*. (Distances are subject to change.) Due to a conflict, runs/walks will be on Wednesday (below in RED) instead of Tuesday. *Beginning in March, we ll run/walk a shorter distance on Tuesdays and a longer distance on Saturday mornings at 8:00 am in Broad Ripple starting from the southeast corner of E. Westfield Blvd and Winthrop Ave. DATE DISTANCE TIME LOCATION RECOVERY SEMINARS January 5 WEDNESDAY, January January 9 February 5 February February 9 WEDNESDAY, February 7 WEDNESDAY, March 6 (no run/walk) Packet Pick-Up/Expo miles miles 5 miles 6 miles 0 minutes 5:0-7:0 pm Hotbox Pizza *Saturday, March 9 7 miles 8:00 am (both) Broad Ripple The Basics, An Intro or a Refresher Runners Forum: Dress for Success Dr. Helms: Injury Prevention Peer Talk Beyond Monumental: Large Events 0 No seminar No seminar March Hotbox Pizza Matt Ebersole: Ways to Screw Up Your Goal Race *Saturday, March 6 8 miles 8:00 am (both) Broad Ripple March 9 0 minutes St. Vincent Sports Performance: Nutrition/ Fuel for Performance Saturday, March Sam Costa Half & Quarter Marathon 9:00 am Northview Church, Carmel March 6 Peer Talk *Saturday, March 0 9 miles 8:00 am (both) Broad Ripple April Peer Talk *Saturday, April 6 7 miles 8:00 am (both) Broad Ripple April 9 Hotbox Pizza Peer Talk *Saturday, April 0 miles 8:00 am (both) Broad Ripple April 6 50 minutes Bob Kennedy: Thinking Your Way Through the Taper *Saturday, April 0 miles 8:00 am (both) Broad Ripple April *Saturday, April 7 6 miles 8:00 am (both) Broad Ripple April 0 0 minutes Mini Sendoff / Last Minute Tips

4 09 TRAINING PROGRAM CALENDAR JANUARY B- I- B- I- Packet Pickup/ Expo Run moved to Wednesday this week. 8 miles S 9 B- I- A- miles I- A- 6 0 B- I- A- B- I- B- I B- B- 9 6 Calendar Recommended Distance Key: B Beginner Someone who is new to training within the last two or three years I Intermediate Someone who has a few races or training seasons under their belt and might be looking to improve their times A Advanced Someone who has trained for several races and feels comfortable with harder training FEBRUARY B- A-6 It s FREE! Join us for the 7th Annual Groundhog 7-Mile Run on Super Bowl Sunday at :00 pm at Zionsville High School. Run/Walk the Groundhog 7-Miler! 0 B- I- B- 5 5 miles I- A- I- A- 6 B- I- B- I- 7 I- A- 8 5 B- A-6 B- I-6 A B- 8 6 miles 9 I- A- 0 B- I- A- B- I-8 A-8 B- 5 6 Run moved to Wednesday this week. 7 0 minutes B- 8

5 MARCH B-5 A B- B- B- B Run moved to Wednesday this week. 9 0 minutes 6 Seminar I- A- I- A- I- A- 6 7 B- B- B- B- 7 8 I- A miles 8 miles 9 6 Sam Costa B-6.5 I- A- 9 miles 0 50th Annual Sam Costa Half Marathon & th Annual Quarter Marathon The Half Marathon starts at 9:00 am, and the Quarter Marathon starts at 9:0 am at Northview Church, Carmel, Indiana APRIL March B- I- B- 5 7 miles 6 7 B B- I-6 A-6 0 miles B- B- I- A minutes A- A- 7 M AY B- B miles 6 miles April 8 April 9 B- I- A- April 0 0 minutes B- I- 0 7 Mini Marathon & Post Race Party! Other Spring Races: Carmel Marathon & Half Marathon March 0, 09 Geist Half Marathon May 8, 09 Join us at the Indy Runners Post Mini-Marathon Tent Party! We ll have lunch and drinks waiting for you to celebrate your success! 5

6 Pace Groups and Pacers Feel free to contact your pacer if you have any questions or concerns at all. THE PLACE FOR EVERY PACE 7:0 8:00 8:0 9:00 NO PHOTO AVAILABLE Troy Frazer Mark Carlson Riley Watts LeeAnn Mailly Kristin Hartwig Miller Sara Schulz Marvin Clark Justin Maxwell 9:0 0:00 0:00 Tracy Snider Megan Reimann Kevin Caraher Jeff Watkins Michelle Thompson Lori Pearson Angi Arps 0:0 :00 :00 NO PHOTO AVAILABLE Debbie Durst Suzanne Smith Kathy Sax Angela Cole Nina Ardery Daniel Goens Jen Knife Lindsay Roland :00-:00 Floater Teresa Hazel Tom Martin Robert Eaglesfield Christina Grisby Walkers Mary Weerts Karen LeClerc Kathleen Ansty Sue Murray Carole Miller Chris Steadham Laura Steadham 6

7 Join Indy Racers! What is Indy Racers? Indy Racers is the Indy Runners Grand Prix Challenge. Indy Racers is for runners and walkers of any ability who like to attend local races in the Indianapolis area, compete, stay in shape and have fun. Time restrictions do not exist with the Indy Racers, but a committed attitude in attending many of the races posted in the 09 schedule is required...and the ability to have a great time! How do I get involved?. Become a member of Indy Runners. Please visit the Indy Racers page at to learn more.. Register and race! On race day, be sure to stop by the Indy Runners tent before and after the race to meet up with your fellow Indy Racers.. Once you have participated in three of our 09 Indy Racers Events, you have earned your jersey!. team captain Dan Hay (indyracers@indyrunners.org) and let him know which three races you ran, your jersey size, and your mailing address. 5 Sport your new Indy Racers team jersey with pride! 6. Check the Indy Racers Grand Prix results after each race. Compete with your running friends and have fun! Grand Prix Program Returns for 09! Points are earned January st through Thanksgiving weekend by running in Indy Racers events (see schedule to right). All official race distances finished at the events on the schedule count toward the overall miles raced. After each race, the Indy Racers scoring committee will verify and publish standings for members. Award categories are most miles raced, fastest times, and most improved. All Indy Runners members are automatically entered in the Grand Prix program. Awards are presented at the end of the year party each December. Note: In order to award more runners and make the awards more interesting, there is only one award per person. The awards below are listed in priority order. Prizes are awarded for: Most miles raced (run) at Indy Racers events (male and female) Most miles raced (walk) at Indy Racers events (male and female) Fastest marathon (male and female) Fastest half marathon (male and female) Fastest 5K (male and female) Fastest mile (male and female) Most improved marathon (male and female) Most improved half marathon (male and female) Additional Weekly Group Runs/Walks Sundays 8:00 am Benjamin Harrison YMCA Wednesdays 6:00 pm Athenaeum YMCA Thursdays 6:00 pm Runners Forum-Broad Ripple (Walkers start at 5:0 pm) Saturdays 8:00 am Wooden Deck in Broad Ripple Volunteer Opportunities Over the next few months, we will have opportunities to volunteer and give back. We will need folks to help us put on our upcoming races the Groundhog 7 on Super Bowl Sunday (February, 09) and our Sam Costa Half/Quarter Marathons (March, 09). We encourage all of our members to volunteer at least once during the year to help our Club put on such great events for everyone. Jesse Davis at president@indyrunners.org for more details. And if you re ever available on Tuesday evening but just can t run for whatever reason, please consider helping out at the water stations or the snack table. Brian Schuetter at medical@indyrunners.org. More Giving Back As part of Indy Runners & Walkers commitment to support the running community at large, we are pleased to welcome employees and staff from Butler University training with us this spring. We had a great time supporting the Back On My Feet group at their relay this past fall. We also support our friends at Medals Mettle, who will collect any medals we would like to donate for their program of honoring and recognizing kids with debilitating illnesses and strong treatment progressions in their own rights. Newsletter Submissions We want to hear from you! Please send in your best/worst/funniest race photo and/or story to newsletter@indyrunners.org and we ll publish it in our next newsletter! 7

8 A BIG THANKS TO OUR SPONSORS! Acceleration Indiana Performance Sports Training accelindy.com Athletic Annex W. 86th Street, Indianapolis 658 Cornell Avenue, Broad Ripple athleticannex.com Beyond Monumental Indianapolis Monumental Marathon, Half Marathon and Monumental Mile beyondmonumental.com Body One Physical Therapy and Sports Rehabilitation 0 Allisonville Rd, Suite #7, Fishers bodyonept.com Butler University Allows the use of for the Training Program s Tuesday night runs 50 W 9th St, Indianapolis butlersports.com Carmel Marathon The largest running event in Carmel and nd largest marathon in the state carmelmarathon.com End Result Provides timing for Groundhog 7 6 W Carmel Dr, Carmel theendresultco.com Endurance House 0% Discount Fishers and Zionsville locations endurancehouseindianapolis.com Grand Park Running Series 9000 Grand Park Blvd., Westfield grandpark.org/running-series Hot Box Pizza Provides free pizza for the Training Program 75 Broad Ripple Ave., Indianapolis gethotboxpizza.com Indy Podiatry Dr. Michael J. Helms, DPM 90 N Meridian St. and 50 Allisonville Rd. indypodiatry.com Personal Best Training Coach Matt Ebersole will meet you where you are and help you get where you want to go. personalbesttraining.com Rockin Refuel Great tasting protein milk beverage rockinrefuel.com Runners Forum 0% Discount (Cash or Credit Card) Avon, Broadripple, Carmel, Downtown, Fishers, Greenwood and Zionsville locations runnersforum.com St. Vincent Sports Performance Provides Injury Checks during Training Program and additional consultations, as needed. Indianapolis, Fishers and Clay Terrace locations stvincent.org/sportsperformance T&T Sales & Promotions Embroidery, Screenprinting and Promotional Items tntsalespromo.net The Loft The community training destination for fitness seekers, runners, cyclists, and triathletes 60 Winthrop Ave, Broad Ripple theloftindy.com Thrivent Financial Scott Budlong, MBA, Financial Associate 89 E. 6th Street, Ste. 0, Indianapolis thrivent.com University Moving and Storage Co. 88 Perry Blvd., Whitestown universitymoving.com Wandaland Quilts Memories Quilted From T-Shirts 0% Discount to Club Members wandalandquilts.com Yats Provides great food after the final training run 56 North College Ave., Broad Ripple yatscajuncreole.com E N D : R E S U L T 8 indyrunners.org PO Box 0, Indianapolis, IN 60