And the good news is: you’ve persevered through sweltering conditions, unusual even for Oklahoma, and you’re still here! Take a moment to think “big picture”…why are you working this diligently for this goal? It might help you re-focus, stay out there, or even kick-start your pursuit of an event at Spirit of Survival….there’s still time! Well, in short, I’ll bet for a myriad of reasons: To change from a sedentary to more ACTIVE lifestyle, get in better shape, or even “raise your game” to the next level. And then, there’s the CAUSE. Fighting cancer by funding research to fi nd cures, or simply bringing more awareness to the eff ort is, in and of itself, reason enough to take the challenge. And when it gets tough out there, realize that’s a key part of what makes it mean something: If it were easy, everybody would be doing it! And the victory…no matter where you stand now, or what goal you have, will be with you forever.

This week, whether walking or running, if the weather has dictated you’ve done most of your training inside, try to get out if at all possible. We expect more temperate conditions this weekend, and by October of course, much more “civilized” temps, so try to emulate raceday by getting outside and enjoying the surroundings. If you’ve missed more workouts than you hope, no matter your training plan, remember a key safety issue: don’t try to “make up” miles by ramping up too quickly. No more than 10% increase in distance weekly is the ‘golden rule!’ You have plenty of time, and if you’re concerned you’re behind in training, bring some consistency in for a couple weeks, and in mid-September, re-assess. You can always change the race distance you enter; the important thing is that you carry out your goal and participate!

As for our schedule for this week, try to aim for 3 runs/week, and a cross-train. 5K’ers are at almost 2 miles, or 20-25 minutes for your long eff ort. Whether walking or running, be sure to watch your pace, starting comfortably, and looking to stay consistent. Half-marathon relayers are slated for a 45-min eff ort, or roughly 4.5 miles (adjust time spent as per pace.) For half-marathoners, you’ll reach 80-90 minutes for your eff ort, and fi rst-timers will hit the 8-mile mark for the fi rst time. Savor this! I’ve found that almost without fail, when you achieve a distance, or time on the roads, you never have before, great MOMENTUM is gained. This feeling should not be minimized: all of these ‘mini-victories’ become the springboard to your race goal, and continuing this pursuit maybe your entire life! Check the race website for this week’s training video, and reach me at runbravo@yahoo.com or www.runbravo.com with any questions.

Monday begins week 8 on the road toward our 12-week training. Please check the schedule on the Spirit of Survival website for your recommended workouts, dependent upon your goal race. What remains consistent, no matter your aspirations, is that with 5 weeks remaining, we’re moving to what is considered your “fine-tuning” phase of preparation. You’ve slowly, consistently built your base of strength and time-spent on the roads (or treadmill), and now we put the final touches on your readiness by planning what you’ll drink and possibly eat on the course, how you’ll approach your eff ort raceday (strategy) and get your “mental game” in order. Also, trying a consistent dose of weekly long runs will prepare you for your task.

If you’ve missed some longer eff orts to this point, you’ve still got time. If questions arise as to what to do in that case, e-mail me at runbravo@yahoo.com, and we’ll find the combination of “catching up” and not overdoing so important at this point. If you try to make up mileage too quickly, injury-and missing out on all the fun of raceday-can be just around the corner. Consistency, confi dence, and patience are the keys, athletes!

This week’s regimen diff ers in that you graduate to not only a slightly longer long run/walk, but your mid-week effort is a solid middle-distance compliment. 5K’ers aim for long run of 2 miles, with midweek eff orts of 20-25 minutes, or nearly the same. Half-marathon relayers aim for 45-50 minutes out for longer run, and for middle-distance strength effort, around 40 minutes. Half-marathoners go for 95-100 minutes, or roughly 9 miles, with two 40-50 minute eff orts as your goal the rest of the week. Remember, always put a day-or two-between hard (faster) or long runs/walks, and your next effort. It’s important for the body to recover, and this means “re-loading” with sustenance, proper rest, and hydration throughout the week.

First tip: Approach this long effort not with apprehension, but with patience, composure, and confidence. It’s a challenge, and only by being challenged can you become the best you can be. The cause you’re running or walking for can keep you focused. It serves as a constant reminder of how fortunate we are to be able to aspire to such an uplifting goal.

That said, your weekly mileage at this point should be roughly twice the distance you’ll be running on October 16th. That’s not a hard, fast rule, but we hope to have a nice base of strength, from cross-training and mileage. Everybody’s training evolves differently, so if you’re not at that point with mileage, it’s okay. Think of the time spent; you can positively get this accomplished without the exact mileage on the Spirit of Survival’s training plans, but try to incorporate adequate cross-training if you expect to have a pleasurable effort that day, especially if you’re doing the longer events.

For 5K’ers, aim for 30-35 minutes during your weekend run and aim to stay in your “comfort zone”. Composure is the key, not speed! Half marathon relayers, in preparation for your 6.55 mile run, aim for 50-55 minutes, and half marathoners it’s time for the magical 10-mile distance. Early in my running career, running 10 miles with composure was a confidence-builder and the single ingredient that propelled me to want to aspire for more when running. Keep showing up even when it seems the week has left you wondering if you can do it, you’ll find your “shining moment” that raises your game and defines why you’re out there! If you have any questions, you can always reach me at runbravo@yahoo.com or www.runbravo.com.

The key is CONFIDENCE, and a methodical effort on October 16th. If you’ve missed some key runs, maybe a walk/run approach would benefit you. Moreover, if you have a ‘time’ goal, it may be advisable to take that pressure off, by not placing emphasis on the clock. This is accomplished by staying within your “comfort zone” on training runs, meaning cardiovascularly not overworking too early when training, and on raceday. When we take a ‘kinder, gentler’ approach, we not only the experience more, but our energy flows better, and with it, our chances for success.

That said, if you’re ready, this week your training schedule involves approaching your race distance on your long effort, either walking, running or combining walk/run. For the Half-marathon relay (6.55 miles) a 60-minute effort is the goal, with a 45-60 minute cross-train workout sometime during the week. 5K’ers aim for 35 minutes, or a 3-mile run, adding a cross-train of 45-60 minutes walking. Half-marathoners aspire to 10 miles, your longest effort suggested before raceday, with an hour long alternate workout added. Remember, it’s integral that you don’t perform these longer outings on back-to-back days; recovery (OFF) days not only help detour injuries, but allow the benefits of your quality workouts to sink in.

Two more weekends for keeping your training “game face” on, and then comes TAPER week, when we do more relaxing, and take in what we’ve accomplished these last 3 months. You’re to be applauded; the discipline you’ve shown is something to be called upon for the rest of your life!

Taper week refers to largely resting the body, letting the strength and stick-to-itiveness you’ve shown to this point sink in even more, and ‘taking a load off ’ your mind. It’s about DETERMINATION, CONFIDENCE, and remembering the cause on October 16th, with a healthy dose of fun thrown in. I call it the ‘kinder, gentler’ approach…you’ve seen—and felt—yourself grow stronger and more resilient over this 12-week program, so it’s almost time to sit back and enjoy the fruits of your labor. You’ll run only a couple or three times taper week, with shorter efforts, and do a bit more relaxing, stretching, and breathing. Even a little added CORE work is a good plan: keeps you breathing, lends to confidence, as you don’t get sedentary, and is a big addition to your CONFIDENCE!

All that said, we’ve got one more solid week of training remaining. If you’re following our Training Program (all distances found on the website) you know that this week has slated a 10-12 mile effort for half-marathoners. At whatever pace, keep the effort smooth and consistent and if a walk break is needed, don’t hesitate. Keep it at 20-30 seconds, and try to use them to hydrate. If this is your first effort at this distance, that’s okay. Within 2-3 miles of raceday goal can still get you to the starting line, ready for success. A midweek effort of 6 miles is a good compliment to your long one, and any non-impact cardiovascular effort as well lends greatly to overall fitness. Half-marathon relayers aspire to the entire 6.55 mile distance, if you’ve roughly followed the training program, with a midweek effort of 4-5 miles (or 40-50 minutes). 5K athletes look to achieve 2-3 efforts at race distance (3-3.5 miles) with one at slightly heightened effort. You’ll be ready for action then, and an easier taper week leading up to race weekend.

Remember, whether you’re an elite runner or aspiring to your first event, to run your own race is paramount, both for success, and to insure enjoyment. This means staying within yourself, effort-wise, and keeping your ‘comfort zone’ close at hand, both cardiovascularly and physically. You’re almost there; stay diligent, and above all else, enjoy the experience!

Be proud of having stayed the course, trained with purpose, and readied yourself mentally and physically for whatever event you’ve chosen, but moreover, remember one of the key reasons you’ve chosen this Race…the CAUSE. You’re doing great things in honor of, in memory of, and because you care about making the world a better place.

Be grateful for the ability you have that so many don’t: you’ll be running or walking Sunday, able to enjoy the celebration of good health and good deeds, and put simply, that means one thing: You’re in control of your own destiny! What more can we ask? You’ll have this accomplishment-whether your 1st race, or your 100th-forever, and in the process, be helping others not so fortunate whom you may never even meet. Arthur Ashe’s quote, when asked about heroism, resonates a strong message I feel we all can learn from: “True heroism is remarkably sober…very undramatic. It is not the desire to surpass others at all cost, but the desire to serve others, at all costs!”

You’re a part of a race recognized all over the state, and moreover, you’re creating IMPACT… that’s what it’s all about! Congratulations: You’re an athlete, in every sense of the word!