soundRUNNER women

The 5^th Annual More Marathon and Half-Marathon races will be run on Sunday, April 6, 2008. Updates about the race and training schedules about the Half-Marathon will be available in both soundRUNNER locations and on our website, www.soundrunner.net. Additionally, you can visit www.nyrr.org, for more information.

About the Race
Online Registration for the More Marathon and Half-Marathon is open now. Please visit www.nyrr.org to register as part of the soundRUNNER Team.

Race Day
Sunday, April 6, 2008. Both races will begin at 8:00 a.m.

Where
Central Park, New York City, New York

Who can participate?
Women who will be at least 40 by April 6th can participate in the full marathon as an individual OR participate in the half-marathon (13.1 miles each) with a female partner at least 12 years old.

Not yet 40?
Good news! You can still take part. Find a female friend over 40, and do the half-marathon as a two-person team.
Half the work, but just as much fun!

Don’t have a partner?
If you do not have a partner, soundRUNNER will be gathering names of women that are interested in running the race in 2008 and will assist in the partnership, as we have in past years. Partners do not need to run together or even know each other, however running and training with a partner is likely to enhance your experience.

Entry Fees (per person)			NYRR Members			Non-Members
More Marathon
On or before March 22, 2008			$35.00			$45.00
March 23–April 6			$40.00			$50.00
More Half-Marathon
On or before March 22, 2008			$20.00			$25.00
March 23–April 6			$25.00			$30.00

No refunds, exchanges, or transfers on entry. No credit cards accepted after number pickup begins. Cash or check only.

Bonus Subscription
All registrants will receive a one year subscription to their choice of either More® or Fitness® magazines. Current subscribers will have their subscription extended for an extra year.

Travel and Hotels
I am dealing with James at Anthony Travel. You will be able to contact him to get hotel reservations. I do recommend that we all stay together…It is less expensive and more fun.

Participant Photography
Brightroom will be photographing all race participants. Make sure your race number is clearly visible on the front of your shirt so you can be easily identified.

Rules of Competition
All NYRR races are organized and directed under USA Track & Field rules and regulations. Entrants must also comply with Parks & Recreation and NYRR rules. Failure to do so may result in offenders being disqualified and possibly banned from NYRR events, including the ING New York City Marathon. For the safety of all participants and to satisfy insurance requirements, no headphones, skates, strollers, or animals are permitted in NYRR events. Participant numbers must be fully visible at all times.

The two-person half-marathon teams give runners of different generations a chance to bond.

Training
Thank you for deciding to run and train for the More Half-Marathon with soundRUNNER. Training involves hard work and dedication. I know it can be tough carving out this time for yourself to train, but it will be well worth it and besides…YOU DESERVE IT! Your preparation for the race on April 6,2008, must be gradual and progressive. Even if you are fit from other sports, it takes time to develop the muscles and connective tissues that are used in running. Injuries can happen when you do too much, too soon. Remember, “adaptation to progressive stress.”

soundRUNNER’s schedule does include speed workouts and hills, which are designed to help experienced runners improve their performance. soundRUNNER encourages all of you to do a few races during this training period, if possible. Races help you get used to maintaining a steady pace, fueling and hydrating while running, and other race-day challenges. You may do more than two races if you wish, but we do not recommend that you schedule them on consecutive weekends.

The schedules are not written in stone. If you need to shift distances and elements around please ask for assistance. Remember that your days of rest really need to be followed. It gives your muscles time to repair and replenish. Consult with a medical professional if you develop any illnesses or injuries.

Let’s get started:
Gordon Bakoulis has a training program on the NYRRC site www.nyrr.org/races/2008/more/training.asp, which is intended for beginning runners. The following program is designed by soundRUNNER. It matches up with the training days that we have through the store. This program is intended to accommodate runners with some race experience and for those who would like to use a program incorporating hills and speed. This plan also fits the spring marathon calendar. Of course, those runners doing a spring marathon will incorporate more mileage.

18-Week Half-Marathon Training Schedule
Your pace during the week should be about 30 seconds a mile slower than your current 5K-5 mile race pace. Long runs (Saturday) should be 1 –1 1/2 minutes slower than your race pace.

If you run your training runs faster than recommended there are two things that could be happening; either you are in better shape than you think or you are training too hard and are in jeopardy of injuring yourself.

For the last two weeks before the half-marathon, mileage is reduced to allow your body to recover and rest for the big day.

All distances are in miles.
Week	Sun	Mon	Tues	Wed	Thurs	Fri	Sat
1 11/20	2	OFF	2	2	TT	OFF	8
2 11/27	2	OFF	3	5	2	OFF	HILLS
3 12/4	2	OFF	3 (opt)	4	2 (opt)	OFF	9
4 12/1	3	OFF	3	5	2	OFF	HILLS
5 12/18	3	OFF	2	4	2	OFF	10
6 12/25	2-3	OFF	4 (opt)	5	3 (opt)	OFF	HILLS
7 1/1	2	OFF	3	5	2	OFF	11
8 1/8	4	OFF	4	4-5	4	OFF	HILLS
9 1/15	3	OFF	5	5	3-6	OFF	12
10 1/22	3-4	OFF	3	7	4-5	OFF	TRACK
11 1/29	4	OFF	2	5	4-5	OFF	14
12 2/5	4	OFF	5	8	4-5	OFF	TRACK
13 2/12	4	OFF	6	5	3	OFF	14
14 2/19	2-4	OFF	6-8	3	4	OFF	TRACK
15 2/26	4	OFF	6	5	4-5	OFF	16
16 3/5	3	OFF	5	5	3	OFF	TRACK
17 3/12	2	OFF	4	3	3	OFF	8
18 3/19	2	OFF	4	OFF	2	OFF	RACE

(opt): Either run the pre-determined mileage or do cross-training.  

 Any questions about this or any other program should be directed to Julie.