Program Information

Second Wind Running Club has established a women’s beginning runners program for women of all ages who want to incorporate running into their lives. The goal of these balanced, progressive sessions is to develop a basic running or walking program for runners, former runners, non-runners, or walkers, enabling participants to complete a local 5K (3.1 miles) race. Guest speakers addressed topics such as shoes, clothing and nutrition, and all participants received training/information packets. The program’s eight sessions were held each Thursday, 6:30–7:30 p.m., from May 5 through June 23, 2005 at Hessel Park Pavilion, Champaign.

Week 1 Recap

What a great turnout we had tonight!  Forty-one women attended the first session and at least 10 others told me they could start next week.  Give yourself a pat on the back for getting out the door and giving running a try.  That first step is the hardest to make. 

Between now and next Thursday, you should do the exact same workout you did tonight at least two more times.  One workout (Training Plan 1) was warming up with walking, 6 to 7 repetitions of 1 minute of running alternating with 2 minutes of walking, then a 10 minute cool down of walking and stretching.  The other workout (Training Plan 2) was to warm up with walking, run 1.5 miles then cool down with walking and stretching.

Week 2 Recap

What a great program we had on Thursday!  Another 40 women attended on a chilly evening to hear Tracy Thomas, a personal trainer and running coach, give a very informative talk to the group about proper running form.  Tracy put together two wonderful handouts on Running Form and Proper Biomechanics for Improved Running Economy/ Efficiency.  Tracy owns and operates BodyMechanic Fitness LLC.  She received her Masters Degree in Sports Management from California State University, Long Beach.  She also holds both the American College of Sports Medicine (ACSM) Health/Fitness Instructor (H/FI) and the National Strength and Conditioning Association (NSCA) Certified Strength and Conditioning Specialist (CSCS) certifications.  Tracy can be reached at bodymechanic@insightbb.com or (217) 714-1388.

After Tracy’s talk and a group warm-up, we formed two groups for our workout.  One group ran 1.5 miles and the other group covered 1.5 miles by alternating a 1-minute run with a 1-minute walk.  Make sure you do your prescribed workouts before next Thursday.  Monday, May 16 is the start of Week 2 in your training plan.

Week 3 Recap

Even though we had nice weather, I think the threat of rain scared off a few people.  We had just over 30 women at the Thursday meeting.  Randy Stearns from Body ‘n Sole brought in some running shoes to demonstrate the difference between cushioned, stability, and motion control shoes.  He stressed the importance of finding a pair of shoes to match your running gait.  Randy also suggested that you shop for a pair of shoes at the end of the day when your foot is the largest.  In order to find you a great shoe, the staff at Body N' Sole will have you jog on treadmill to observe your foot type as well as your foot strike pattern.  While you are buying a new pair of shoes, make sure to buy some good quality running socks.

 After Randy’s talk, we jogged a couple of loops around Hessel Park for a total distance of 1.75 miles.  We cooled down then did a group stretch and finished in just enough time to get home before the rain started.  Next Thursday, we will complete two miles!  Make sure to get in your two runs before the next meeting.

Week 4 Recap

JimiBeth Myers, Second Wind Running Club Board Member, gave a talk to the group on the benefits of the running club.  She gave a brief description of her path from struggling with her first run (3/10 of a mile!) through 5Ks, 10Ks, Half Marathons and even a marathon last fall.  She highlighted that the club was founded for people interested in running, walking and fitness (no experience necessary). 

The Club's weekly activities were emphasized:  Tuesday at 6:30pm at Meadowbrook Park with a 1-4 mile run or walk, Wednesday 6:00pm Track Workouts at the Urbana High School track, Thursday at 6:00pm at the Mahomet Trails with a 2-5 miles trail run, Marathon and Half Marathon Training Run program in the Spring and Fall and the Women's Beginning Running Group and weekend runs at area parks (i.e. Allerton, Kennekuk and Kickapoo).  It was noted that all runs are ended with socializing over dinner or breakfast. 

Second Wind's involvement in local races was underscored with special emphasis on Club races with Buffalo Trace taking place around Easter and Allerton Trail Race around Halloween, and the Women's Fitness Run taking place at the end of September - the only race exclusively for women in the area.  The Club is involved in community service projects that benefit local runners with the example of offering financial support to the trail marking project in Mahomet. 

A bimonthly newsletter is sent to the homes of all members, complementary copies were offered to each participant who was also informed about the Second Wind webpage, which offers a wealth of information, as well.

Formal social events are held each year with a pizza party at the beginning and end of the summer at Village Inn, a Summer pool party in August and a year-end banquet in January.

JimiBeth showed some of her key secrets (dry-fit shirts, shorts with liners, a quality sports bra, dry-fit running socks and Body Glide to prevent chaffing and blisters) stressing how important it is to surround yourself with more experienced runners so that you don't have to suffer.  Second Wind members are full of helpful advise and serve as a rich social network that can act as a wonderful resource and work as a strong support system in living a healthy lifestyle.

Club President, Gabriel Lopez, was present to offer his welcome to the ladies and share his excitement about the success of the women's group.

All of the women participated in a five-minute walk followed by a group stretch.  For the run the group was divided into two groups with one group running two miles continuously and a larger group doing five run/walk intervals of 5 minutes running and 1 minute walking.  The run was ended with a group stretch.

Week 5 Recap

Beth Eisenhauer, a Second Wind board member and yoga instructor, gave a presentation on yoga and weightlifting.  Beth described a good fitness program as an equilateral triangle with the three sides as flexibility, strength and cardio.  Beth encouraged strength and flexibility work to keep a range of motion in joints and to reduce the risk of injury. Specific strength and flexibility exercises counterbalance the muscles that can be overworked in repetitive exercise, such as running. Without use, efficiency of muscles and joints is lost over time. She also encouraged participants to seek exercises and correct form from personal trainers, classes at fitness centers, videos and fitness magazines.

There was a light mist during our evening run, which I think discouraged several women from attending.   I thought it was perfect weather for a jog!  Over 30 women (runners and mentors included) attended the program.  After the warm-up everyone completed a total distance of 2.25 miles.  The times and distances of the runs are gradually increasing, so make sure to get your runs in before the next meeting. 

Week 6 Recap

Kristy Powell, a Second Wind board member and doctoral student in nutrition, gave a presentation on Pre- and Post-Exercise Nutrition and Hydration.  Kristy’s analogy is that our bodies are like cars and like cars runners need proper fuel to run efficiently.  Kristy discussed the basics of food nutrition (carbohydrates, protein and fat), she told the group why we should eat before and after a run, when we should eat those meals (have a snack 1-2 hours before a run and eat as soon as possible after a run), and she provided us with several examples of good pre- and post-exercise meals.  Kristy always drinks a glass a juice immediately after her run.  I like to eat a bagel with peanut butter before I run and a yogurt after I run.  In terms of hydration, Kristy told us that we need about 2 liters of non-caffeinated fluid per day and even more fluid if we exercise.  She suggested drinking a couple of glasses of water first thing in the morning then carrying around a water bottle the rest of the day to help maintain proper hydration levels.  The handout on nutrition that Kristy put together is definitely worth printing and is a great reference for all levels of runners. 

About 30 women attended the program.  After a group stretch, we broke into two groups for our run.  Both groups completed a distance of 2.5 miles.  Next week we will be up to 2.75 miles. 

Week 7 Recap

Joe Bails, a Second Wind board member and race director for the August Mahomet 5K and half-marathon, gave a talk on racing.  Joe provided a handout on Tips for Running Road Races.  Joe discussed race preparation, tapering, and things you should know about the race.  He told the group to register early and pick up the race packet the day before the race if possible.  If early packet pick-up is not possible, you should plan to arrive at the race 45 to 60 minutes prior to the start.  Joe told everyone that the race numbers need to be pinned to the front of your shirt and not the back of your shirt, so that the volunteers at the finish line can see your number and remove the results tab.  The handout has a race day checklist, so that nothing is forgotten at home.  Joe talked about pacing in a race and that a good way to race is to start slowly and increase your pace as the race progresses, so that you can have a strong finish.  This is called Negative Splits.  Joe advised against wearing your race shirt during the race.  Most race shirts are made of cotton and will get heavy when you start to sweat.  He also said that it is “un-cool” to wear your race t-shirt during the race since everyone will know you are a novice racer.  Joe brought registration forms for the Freedom Festival 5K and the Mahomet Race and told the group to check out the Second Wind Racing Calendar on the website for a listing of local races.

It was a small group on Thursday with approximately 25 women.  After a warm-up, we ran a total distance of 2.75 miles.  We are almost ready for the 5K!

Week 8 Recap

This week was the last week of our scheduled meetings.  It was a hot evening for a run, but we kept hydrated and finished strong.  After our group run, everyone brought healthful snacks to munch on and we talked about how much we enjoyed running together.   I had everyone fill out an evaluation form and so far the feedback is extremely positive.  Just about everyone who filled out the evaluation would like to join a second session of this group.  If you missed the last session, please fill out the evaluation form and mail it to Kelly Bails 206 Ridge Road, Mahomet, IL 61853.

Based on the feedback, planning has started for the next session to get a new group of Women runners prepared for the Women’s Fitness 5K on September 24^th, and to continue building our fitness for current program members.   I will put together a third training plan for those of you that have completed this 8-week session.  The next session will start either August 4^th or August 11^th.  Keep watching the Second Wind website for details.  I will also email the current group members when the schedule is finalized.

Stick to the training plan for next week (week 8), which will be your taper week.  Have fun at your race and I hope to see you in August!