Welcome to 5K - 10K 
and About Us

Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.  ~Plato

Fitness - if it came in a bottle, everybody would have a great body.  ~Cher
______

The 53 Runner's Commandments
by Joe Kelly

1. Don't be a whiner. Nobody likes a whiner, not even other whiners.
2. Walking out the door is often the toughest part of a run.
3. Don't make running your life. Make it part of your life.
4. During group training runs, don't let anyone run alone.
5. Keep promises, especially ones made to yourself.
6. When doing group runs, start on time no matter who's missing.
7. The faster you are the less you should talk about your times.
8. Keep a quarter in your pocket. One day you'll need to call for a ride.
9. Don't compare yourself to other runners.
10. All runners are equal, some are just faster than others.
11. Keep in mind that the later in the day it gets, the more likely it is that you won't run.
12. For a change of pace, get driven out and then run back.
13. If it was easy, everybody would be a runner.
14. When standing in starting lines, remind yourself how fortunate you are to be  there.
15. Getting out of shape is much easier than getting into shape.
16. A bad day of running still beats a good day at work.
17. Talk like a runner. "Singlets" are worn on warm days. "Tank tops" are worn to the beach.
18. Don't talk about your running injuries. People don't want to hear about your sore knee or black toe.
19. Don't always run alone.
20. Don't always run with people.
21. Approach running as if the quality of your life depended on it.
22. No matter how slow you run it is still faster than someone sitting on a couch.
23. Keep in mind that the harder you run during training, the luckier you'll get during racing.
24. Races aren't just for those who can run fast.
25. There are no shortcuts to running excellence.
26. The best runs sometimes come on days when you didn't feel like running.
27. Be modest after a race, especially if you have reason to brag.
28. If you say, "Let's run this race together," then you must stay with that person no matter how slow.
29. Think twice before agreeing to run with someone during a race.
30. There is nothing boring about running. There are, however, boring people who ru n.
31. Look at hills as opportunities to pass people.
32. Distance running is like cod liver oil. At first it makes you feel awful, then it makes you feel better.
33. Never throw away the instructions to your running watch.
34. Don't try to outrun dogs.
35. Don't trust runners who show up at races claiming to be tired, out of shape, or not feeling well. 
36. Don't wait for perfect weather. If you do, you won't run very often.
37. When tempted to stop being a runner, make a list of the reasons you started.
38. Never run alongside very old or very young racers. They get all of the applause.
39. Without goals, training has no purpose.
40. During training runs, let the slowest runner in the group set the pace.
41. The first year in a new age group offers the best opportunity for trophies.
42. Go for broke, but be prepared to be broken.
43. Spend more time running on the roads than sitting on the couch.
44. Make progress in your training, but progress at your own rate.
45. "Winning" means different things to different people.
46. Unless you make your living as a runner, don't take running too seriously.
47. Runners who never fail are runners who never try anything great.
48. Never tell a runner that he or she doesn't look good in tights.
49. Never confuse the Ben-Gay tube with the toothpaste tube.
50. Never apologize for doing the best you can.
51. Preventing running injuries is easier than curing them.
52. Running is simple. Don't make it complicated.
53. Running is always enjoyable. Sometimes, though, the joy doesn't come until the end of the run.

 Sent to IRONGEEZER by Connie Lagerhausen

BASIC TRAINING PLAN FOR YOUR FIRST 5K AND 10K RACES.

Your first 5K, 12 week build up program.
Beginners should not be afraid to walk. If at any time you feel over worked, try a walk-jog combination. As an example, you could jog 5 minutes, walk 5 minutes, jog 5 minutes etc. If you would like more information on this, contact us.

Irongeezer.org recommends that you wear a heart rate monitor when you train. Buy one, read the instructions, and use it.

If you want to take more than 12 weeks to prepare for your first 5K, simply repeat any of the weeks until you feel like progressing.

You should be active (walking, biking, running or some kind of activity 30 minutes per day minimum) before starting this program & clear it with your doctor.

First 5K:

Week	Mon	Tue	Wed	Thur	Fri	Sat	Sun
1	off	30 min. walk or jog	off	30 min. walk or jog	off	30 min. walk or jog	off
2	off	35 min. walk or jog	off	35 min. walk or jog	off	35 min. walk of jog	off
3	off	40 min. walk or jog	off	40 min. walk or jog	off	40 min. walk or jog	off
4	off	45 min. walk or jog	of	45 min. walk or jog	off	45 min. walk or jog	of
5	off	1.5 mile jog	off	1.5 mile jog	off	1.5 mile jog	off
6	off	1.75 mile jog	off	1.75 mine jog	off	1.75 mile jog	off
7	off	2 mile jog	off	2 mile jog	off	2 mile jog	off
8	off	2.25 mile jog	off	2.25 mile jog	off	2.25 mile jog	off
9	off	2.5 mile jog	off	2.5 mile run	off	2.5 mile jog	30 min. walk
10	off	2.75 mile jog	off	2 mile run	off	2.75 mile jog	40 min. walk
11	off	3 mile jog	off	2 mile run	off	3 mile jog	40 min. walk
12	off	3 mile ez run	off	Combo 2 mile walk & run	off	rest	5K race enjoy!

First 10K 8 week buildup program after having completed a 5K race.

Week	Mon	Tue	Wed	Thur	Fri	Sat	Sun
1	off	2 mile jog	off	2 mile jog	off	2 mile jog	off
2	off	2 mile jog	off	2 mile jog	off	3 mile jog	off
3	off	3 mile jog	off	3 mile jog	off	3 mile jog	off
4	off	3 mile jog	off	3 mile jog	off	4 mile jog	off
5	off	5 mile jog	off	2 mile run	off	5 mile jog	off
6	off	5 mile jog	off	2 mile run	off	5 mile jog	30 min. walk
7	off	6 mile jog	off	2 mile run	off	5 mile jog	40 min. walk
8	off	4 mile ez jog	off	2 mile jog	off	rest	10K Race enjoy!

If you want to take more than eight weeks to prepare for your first 10K, simply repeat any one of the weeks at any point in the schedule.

Always check with your doctor before starting any new activity or increasing your activity.

A portion of these programs are based on Paddy Savage's first-timers' program in Hal Higdon's "How to train."

Glossary:

5K: 3.1 miles. 10K 6.2 miles.

Tempo Run: Workout to improve lactate threshold: usually consists of running 15 to 30 minutes at lactate threshold (very fast) speed. 

Negative splits: race strategy where you run the second half of a race faster than the first half.

Pronation: inward roll of the foot.

Long run: longest run of the week.

Fartlek: Swedish word for speedplay, includes faster running mixed with slower running during a run.

Easy run: a slow run done at a conversational pace.

Electrolytes: minerals (sodium, chloride and potassium) that are lost through sweating.

Target heart rate: A heart-rate range to be reached during training to enable an athlete to gain maximum cardiovascular benefits. Aerobic conditioning occurs at about 70% of max. heart rate.

ABOUT US.........

Cliff & Tatjana

Cliff & Tatjana are also avid hikers, walkers, swimmers, runners, bikers, cross-trainers, kayakers,
and USA TRIATHLON Certified Coaches. Cliff is also a USA Cycling Certified Coach and Tatjana is an American Senior Fitness Association Senior Personal Trainer.

Cliff Eggink is a four time Ironman triathlon competitor. He has had three Iroman podium finishes.

Tatjana Eggink is a professional educator and has completed several Ironman triathlons.

More about us video:
http://rl.tv/VideoLibrary/TheArtofLiving/tabid/494/channel/2/scid/2875/Default.aspx

Contact Us: irongeezer@irongeezer.com

 Coaching: www.TriRenaissance.com