Fall Season Week 14

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

Fundraising Tip
Gimme 5. This is a great way to get larger quantities of people to donate just a little and spread the word to all of their friends to donate. This is what your email will say:

Gimme 5 minutes of your time – Go to my website at (put your website address here) and read about what I'm is doing.
Gimme $5 (or $10) – Just donate online. Five dollars for a great cause – and hey if you want to donate more, fantastic!!
Gimme 5 friends – Send this to five friends and help spread the word!
5 is the age of McKynna, our honored patient. I am running for her. She was diagnosed 2 years ago and is still in treatment.
Every 5 minutes someone new is diagnosed with a blood cancer – money for research is desperately needed – so please donate now.

Training Tip
Daily run strategies
It is important to know what your objectives are whenever you have a workout as part of your training regimen. The three topics below address the ideas of 1) building your base, 2) increasing your strength, and 3) avoiding injury. Daily runs and workouts are a key part to getting you to your event in shape to complete and enjoy the day.

Maintenance miles
A critical part to distance training is getting your body and sinews used to the pounding it will take. This involves spending time running/walking on the surface your event will be on. This is usually asphalt. So it is important to spend part of every week working out on asphalt.
All surfaces are not created equal. Concrete is hard and unforgiving. Do not run long distances on sidewalks. Your knees and hips will thank you! On the soft side are things like treadmills and packed dirt. Asphalt is somewhere between, probably closer to concrete than packed dirt.

Building yourself up
Enjoying the event will require most of us to improve our physical condition. There are three basic training concepts you might try. Note that you should be adequately warmed up and loose before doing these. Have a watch handy to track your progress!
Interval training – raising your heart rate to the anaerobic threshold (about 90% of max) for a brief time. Exercise should continue between intervals so that heart rate does not return to resting until after the workout is over. This category can include track work, hills, spin classes, or biking. This builds leg strength.
Tempo runs – holding a pace above your comfort level for an extended period. Heart rate should be about 75% of max. This builds endurance and helps you learn to hold a pace.
Foot speed – the proper pace and form is essential to efficient running. Elite runners are incredibly efficient and run at a pace near 180 steps per minute. Count the number of times one foot hits the ground in a minute. Try to get this number to be greater than 80. Relax and concentrate on moving your legs and feet quickly. Your step should be quick, easy, and light. This will help spare your body some of the pounding and help maintain a good pace for long distances.

Alternating stress and ‘rest’
Rest is part of building yourself up. Muscles must be stressed but then must be allowed to recover in order to strengthen themselves. Overtraining will lead to injury! Have at least 2 weekly workouts that are easy on your legs. Cross training is a good option. If you do run, keep your pace easy and enjoyable.

Frequently asked Questions
WHO LOVES THIER MENTORS?
Your Mentor is a special Team Member who has successfully completed his or her training and fundraising aspects of the program, and loves TNT so much that they just can’t stand to leave it! They have been in contact with you on a regular basis. Mentors are one of your best resources. They have “been in your shoes” and have great advice. Mentors share fundraising ideas and have often trained together with you. They help us to ensure that you have a positive, enjoyable Team In Training experience. PLEASE email me to let me know what your mentor has meant to you this season!

Mission Moment
In Memory Of
Firouz
CA
Lived with AML for 3 months

My father was diagnosed with AML in July at the age of 66. He underwent chemo, achieved remission, but relapsed within 3 weeks. We unsuccessfully tried another treatment, and my father passed away about 3 months after diagnosis. We live our lives expecting tomorrow, without truly appreciating today. If there's any good that came out of my dad's illness, it's that we had a chance to appreciate today as a family, knowing that we may not have tomorrow. My dad left this life knowing how loved he truly was and we were reminded of how much my dad loves us. This was my father's final gift to his family and friends. He is greatly missed!