RunWorx Blog
Spring Forward
The team has embraced spring full force, competing in several local area races. Congrats to Mandi on a PR for 10K distance at the Cary Road Race. Giselle also had a PR at the Cooper River Bridge 10K in Charleston, SC! Javier also had a PR at the Second Empire 5K with a time of 27:15.
  The races continue! Best of luck to Javier and Kelly who will be running the Tarheel 10 miler on 4/20.
 In the midst of all this training I was able to complete the Umstead 100 Mile Endurance run on 4/8 in a time of 26:55:18.
  Come join in on the fun! Email me or see me at the gym for more info on the RunWorx program.

Gotta Run,
Gene
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Relentless forward progress
The crew started some interval training this week. Tuesday mornings will now be interval/track workouts or hill repeats. The next target race coming up is the Second Empire Run 5K on March 24th in Raleigh.
 Congratulations to Mandi, who ran the Blum 5K race last Saturday at Bond Park in Cary. Great job Mandi!
  Also congrats go out to Angie, who ran her first 5k training run Wednesday in 35:16, then came back two days later and ran it in 34:48! This from a person who used to tell me "I don't run!"
 I think I can speak for the group when I say we are looking forward to some spring temperatures. Have a great weekend and get outside!

Gotta run,
Gene
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Ride it out
Weather conditions were less than ideal for this mornings training run. It was still rather chilly at 8am, and the wind was blowing strong out of the south. It would have been easy to bring the group inside and grind out three miles on the treadmill. Without hesitation, we headed out the door this morning and got it done. Here's the thing to remember: You can never know for sure what the weather will be like on race day. If you have only trained inside on the treadmill or outside when it is sunny and above 50 degrees, what are you gonna do when it is 40 and raining on race day? As much as we train our body, we have to train our brain too.
  That is why I recommend training in all different weather conditions. It will toughen you up mentally, so in the event that the weather is crappy on race day, you will be prepared!

"It is only in sorrow bad weather masters us; in joy we face the storm and defy it." - Amelia Barr

Gotta Run,
Gene


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Putting in work
Success depends upon previous preparation, and without such preparation there is sure to be failure.- Confucius

The Runworx Team was well represented this past weekend at the St. Paddy 8K run in downtown Raleigh. Congratulations To Charlotte Cavoores, Javier Tovar and Giselle Greene on some great running. I got to watch them all finish and they looked strong!
  We have been training for a month now through the Runworx program and our hard work is paying off. Training programs are in place, and we are targeting several more races coming up in March and April.

  It's never too late, come join the growing Runworx team! We train right, we train smart.

Gotta run,
Gene
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It's go time!
Well folks it's the end of February. How are those resolutions coming? What's it gonna be this year, March Gladness or sadness? The Clubworx pool will be open before you know it, and you can't wear that frumpy fleece hoody all year can you?

  The good news is now is a perfect time to get back on track and running is a great way to get in shape. I see you shaking your head! "I can't run" you say.......Hogwash! The fact that your are reading this post means your ancestors were survivors. Their success was based in large part on their ability to run, whether it was away from an enemy, towards an enemy or chasing down dinner for the night. Running is part of your DNA. Embrace it!

Here is a few tips to get you started:

Do yourself a favor and invest in a good pair of running shoes. It's a big, scary world of shoe choices out there, so you will be much better served by going to a local running store where they will take the time to assess your arch type, gait, foot strike etc. The folks who work there are actually runners! The guy trying to sell you a pair of shoes at that "box" sporting goods store is probably from the golf department and covering for his buddy who is off on break.
 Many of us still carry around a negative view of running from our youth. Wind sprints, track practice etc. Not fond memories. Now YOU are in control of your running! Keep a positive attitude. Run Happy! (Sorry Brooks!) To get started, start slowly, then slow down! The main reason many people stop running is because the go too fast, too far, too soon. Take it easy. Mix in running and walking. Don't worry about mileage at this point. 20 minute sessions three times a week is plenty to start off with.
  Bring a friend. This is where that "chatty" friend of yours can come in handy. Keep the pace at a conversational level. If you find yourself communicating only in monosyllabic grunts, you need to slow down!
  Join a group. Want to learn more about running? Hang out with runners! In case you are not aware, I have started a running club here at ClubWorx. I will be having some additinal informational seminars in March so keep your eyes open for the dates. Also, feel free to see me at the gym and I will be more than happy to talk your head off about running.
  So, my friends, the time is now! Spring weather is approaching. Lace 'em up, and get out there!

"The journey of a thousand miles begins with one step." - Lao Tzu

Gotta Run,
Gene
 

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