SPORTS/TRAINING FOR THE RUN
Ready, Set, Go!
Expert gives you the know-how
to get ready for JN's May 7 Carathon.
Featuring world famous singer/song writer...
Thursday, April 13, 2006
5:30 p.m. Pre-Seder Activities for the Whole Family! • 6:15 p.m. Seder
Adults $36 Children (12 and under) $18
Kosher for Passover catering provided by the Matt Prentice Restaurant Group
Marion & David . Handleman Hall & Auditorium
Jewish Community Center of Metropolitan Detroit • D. Dan & Betty Kahn Building
Eugene & Marcia Applebaum Jewish Community Campus
6600 West Maple Road • West Bloomfield
Please respond by Thursday, April 6, 2006.
For more information, call 248.432.5577.
Fifth Third Bank
Michigan Region BBYO
Invites You To...
SUNDAY, APRIL 2 • 2:00-4:00 P.M.
Oak Park JCC (15110 W 10 MILE RD.)
* Meet members of Marx AZA and Genesis 880!
*Learn about different opportunities to get involved!
* Discover what so many Jewish teens are raving about!
* An informational parent meeting will be held from Z-3 P.M. in room 14W
Questions call Stacey at the 88Y0 Office at (2481 788 - 0700
March 30 • 2006
his is the first of a
limp away from the sport.
6-week series that
With a specific plan and
will get you ready
determination, you can
to enter the Jewish News
get there. I'll give you the
Carathon 4K & 8K (2.5 or 5
tricks; you give it a month.
miles) run/walk. This series
Running/walking/ is an
will be posted at jncarathon.
easy entry sport. All you
com so you can study and
need is a watch and a good
be ready! You now have a
pair of shoes. The watch
coach, no excuses!
is necessary because time,
Coach's notes: Week
distance and speed are key
to becoming a passionate
Me, run/walk in a race, are you kid-
ding? You can do this, read on!
You should get the shoes and
You see them everywhere, those
watch at the local running shop; they
runner/walker'people. Out there in
will look at your feet, ask you about
public, in broad daylight, cruising
your goals and put you in shoes that
down the paths and streets, all ages,
will keep you injury free.. The average
shapes and sizes. Not for me you say?
price of a great pair of running/walk-
Think again! .
ing shoes is around $90, give or take
Many.of them run then walk then
$20. The watch needs to have a chro-
run then walk — then walk. They
nograph (stopwatch). You need to
enter races on the weekend just to get
know what to push to start the time,
out and enjoy the air and to challenge
stop the time and clear the time.
themselves. We're not talking about
What to wear? Yes, it may be cold
the Olympics; we're talking about
out there but as a beginning runner/
low-key local fun runs/walks — like
walker you won't be out there long.
the May 7 Jewish News
You can get away with old
5-mile or 2-mile Carathon.
sweats and a windbreaker.
Some will enter and walk
Just head out into the wind
the whole way, some will
on the way out and even
run the whole way, from
if you get wet and cold
5 minutes per mile to 20
you will have a tail wind
minutes per mile. The
to get you home. In the
average age of the people
winter, always run upwind
who enter fun runs are in
May 7 , 2006 or cross wind, never down
the 45 to 55 age group.
wind. Once you are run-
OK, now that we got
ning/walking longer you'll
Orchar d Ridge
that out of the way, it's
want more technical cloth-
time for you to start train-,
ing — of course! Yes, you
ing! Perhaps you waddle
can run on a treadmill or
a bit on the treadmill
track but make sure you
already; good for you!
get out the door a.mini-
Today you start on a more organized
mum of once
training plan. We'll give you a schedule a week.
to follow so you know exactly what to
do every day so you will be ready on
Your homework: Run/walk for 20
race day. Race day?-Yikes! We already
minutes every other day, at least 3
went over this part, don't sweat it!
days this week ... until next week's
The major stumbling block to
coach's notes. I'll be checking up on
becoming a runner/walker is time. Not you, and give you the schedule.
finding time to run but the amount of
time it takes to realize the results of
Part 2 of your homework:
your effort. It takes about a month for
Check out JNcarathon.com.
most people to become self-motivated.
Often people give up after a couple
weeks because the results come slow,
For the coach's daily training
or they do too much too soon and .
schedule, visit JNonline.us .