The 10K is Next...

Hats off to everyone who participated in the Fairfax 5K on Saturday – you all did very well and it’s been a lot of fun watching you progress over the past many weeks of training. The Adventure Boot Camp Women had an awesome showing as 7 ladies took home medals for their times: Shannon Gilmore, Vicki Cunningham, Wendy Maxwell, Leigh Smith, Betsy Butsch, Lisa Lysne, and Ellen Springer. We even had a few boot campers' significant others participate and finish strong. Congratulations on a fantastic event!!

Next up, the Mercy Metric 10K Run on Monday, September 1, 2008 at Lunken Airport. We are exactly 7 weeks away from this next milestone.

As we look beyond the 10K, for those striving for the half marathon, we are just about 14 weeks away. To accommodate morning work schedules, we’ll be doing 30 minutes after camp on Tuesdays and Thursdays, and the long runs on Saturdays. In just a few weeks we’ll be into the 5-6 mile range. As we get closer to the half marathon, it will be very important that our volume of running and cross training allows for 6 days per week of training. If you are an active boot camper, your Monday, Wednesday and Friday boot camp training will be your cardio conditioning (as well as your strength training). If you are not an active boot camper and are training for the half marathon, you’ll want to make sure you are doing some type of heart elevating cardio work on M-W-F. Although running is fine on these days, you should also consider cross-training and strength training to protect your body while keeping your cardiovascular conditioning progressive.

Here’s our schedule for the week:

Monday - Adventure Boot Camp
Tuesday - Run 30 min
Wednesday - Adventure Boot Camp
Thursday - Run 30 min
Friday - Adventure Boot Camp
Saturday - 4 Miles
Sunday - Rest

Once again, congratulation on your progress thus far - you should take a moment to feel good about your achievement!!

See many of you at Crossroads tomorrow at 6:30am...

Your friend in fitness, Brian