Pushing on...

As the New Year approaches I thought I would send you all to this quick article on 101 motivational tips to keep running!  Sometimes we all need a little inspiration.

Read Article

Week of 12/29

Marathon:

M: Cross Train 45 minutes

T: Meet 7:30am @ Roswell Area Park.  1 mile warm-up, 6 X 800 meter repeats with 400 meter recovery, 1 mile cool down

W: Easy 3 Miles

T: Meet 7:00pm @ Satori. 5 mile tempo, 1 mile warm-up, 3 mile tempo, 1 mile cool down.

F: Rest

S: Meet 7:30 am @ Greenway entrance next to Alpharetta YMCA on North Point Parkway. Easy 8 miles

S: Easy 2-3 miles

1/2 Marathon Changes:

T: 3 x 800 repeats

T: 4 mile Tempo

S: 6 miles

Week of 12/22

Marathon:

M: Cross Train 30 minutes

T: Meet at Satori @ 7:30am, Kenyan Outback, Run out 20 minutes at race pace and run back faster

W: Easy 3 miles

T: Christmas, on your own, 4 mile Tempo (1 mile warm-up, 2 mile tempo, 1 mile cool down)

F: Rest 

S: Meet 7:30 am at Green Way entrance on Northpoint Parkway (Between Ethan Allan and Regal Cinemas). 7 Miles

S: Easy 2 miles

1/2 Marathon

M: Cross Train 30 minutes

T: Meet at Satori @ 7:30 am, Kenyan Outback, Run out 15 minutes at race pace and run back faster

w: Easy 2 miles

T: Christmas, on your own, 3 mile Tempo (.75 mile warm up, 1.5 mile tempo, .75 mile cool down)

F: Rest

S: Meet 7:30am at Green Way entrance on Northpoint Parkway (between Ethan Allan and Regal Cinemas. 5 miles

S: Easy 2 miles

Week of 12/15

Monday: 30 minutes Cross Train

Tuesday: 7:30am, Hembree Park, 3.5 Miles, 1 mile warm-up, 1.5 miles of 2 min/1min intervals.  Fast for 2 minutes, recover for 1, 1 mile cool down

Wednesday: 3 miles

Thursday: 7:00pm, Roswell Area Park, 5 miles, tempo for middle 2 miles

Friday: Rest

Saturday: No Group Run, 6 miles

Saturday: 2-3 miles easy

Week of 12/8

Monday: 30 minutes cross training

Tuesday: 7:30am Leita Thompson Memorial - 1 mile warm-up, 6x250 meter hill repeats, 1 mile cool down

 Wednesday: 3 miles easy

Thursday: 7:00pm Roswell Area Park - 4 miles (1 mile tempo training)

Friday: Rest

Saturday: 7:30am Roswell Area Park - 5 miles

Sunday: 3 miles easy

Week 1 Training

M - Cross Train for 30 minutes

T - Roswell Area Park @ 7:30am - 4 mile run

W - 3 miles run

Th - Hembree Park @ 7:00pm - 4 mile run

F - Rest

S - Becca out of town - 5 mile run on your own

Su - 2 mile run

Drink Up!

For now, this blog is serving as a resource center for my team.  I was considering different issues I had during my marathons that I wanted to "warn" the team about.  The first thing that come to mind was the race that I ended up in the medical tent as a result of over heating and dehydration.  I went out looking for good articles to help you determine how much water an individual should drink while running.  This article is great!  

Drink on....Run on...

Pacing

I was having a conversation with a few people who are considering running for Madison.  The topic of pace came up.  Last month in Runner's World magazine there was a great article on using Race Pacers.  I wanted to share it with you all, so you could consider running with a pacer in our ING Georgia Marathon!  Full Article

Show your Spirit

Thanks to Vanessa with Profits in Progress we have a great logo.  We have set up an account with CafePress that allows you to make single item apparel purchases.  Check them out and order your Miles for Maddy apparel today.  Plus, $2 goes to Madison for every purchase made.  I have my ringer t-shirt ready to wear.

Ready to Raise Money!

The flyers are in!  Thanks to Georgia Litho we have our flyers ready to hand out to start collecting funds!  Next time you see me be sure to ask for one!

Meet Madison

Madison was born weighing only 5 lbs and already in congestive heart failure.  At three-weeks old, she had her first open-heart surgery to repair 4 defects.  Her second open-heart surgery was over her fourth birthday.  In the years between, she has been in the hospital almost as much as she has been home. Her syndrome, called DiGeorge's, has left her in avery fragile medical state with barley functioning immune and GI systems along with many organs in need of constant attention, rehad or repair.  her spirit has carried her through more than anyone should ever have to face.  Her perseverance, will and determination has carried her day after day, surgery after surgery - always looking for a brighter day.

Madison is a beautiful, bright and happy child and it is astounding that she is still with us.  Our goal is to help her family and to offer Madison a better quality of life.

Welcome

Want to run a Marathon?

Want to help a wonderful young girl?

Want free coaching and advise?

Want a support team?

Want to make a difference?

Join us to learn more

Tuesday, Sept 16th

8:30 pm

Satori Martial Arts Center

www.SatoriRoswell.com