Distance Divas Marathon and half-marathon training group
This program is designed to be time efficient and convenient, because we all "have a life"
and other commitments- families, jobs, school, and other very real responsibilities.
Workouts and all supporting information is given online and completed on your own time,
and with other runners in your area as your time and schedules may allow. Committing to a
half-marathon/marathon training is a big step…one that I encourage your to take, and taking
time for yourself by doing so.
Program runs through April 16, 2005.
Program cost is $150; and changes to $75 after January 1, 2005
What's included in the program?
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 | | Training manual...extensive, will be added to each week of the program through online |
| | handouts
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| | Daily training calendar, with workouts extending through April 16, 2005 (post-race |
| | recovery). Workouts will be tailored to your needs and rate of progression; this is not
a pre-set program!
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| | Training diary, to record your workouts and progress daily
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| | Exclusive access to the Texas Distance Diva online forum, where you will receive all |
| | workouts and information on a variety of topics, organize group workouts with the
teammates in your area, and exchange training ideas, tips and motivation with one
another! All via e-mail and on your own time.
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| | Food diary, and a guide to assessing your own diet
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| | Weekly emails that include specific information on each workout and weekly topics |
| | (see below for a schedule of topics)
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| | Motivation, motivation, motivation!
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| | Constant access to your coach and your team online...e-mail is responded to daily
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| | Full coaching and team support during the More half-marathon and marathon
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| | Local events, including group workouts and Divapalooza!
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| | 10% offl products at www.aquarunning.com |
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January 28-30, 2005
January 30, 2005
February 13, 2005
April 10, 2005
Austin's 3M Half-Marathon
and relay
Austin's Freescale Marathon
MORE Marathon and
Half-marathon
Divapalooza!
Upcoming events
Amy Gayle... Amy originates from Indiana, where she was a standout cross-country and track
runner at Carmel High School (GO GREYHOUNDS!). She then went on to receive a B.A. in Sport
Psychology from the University of Illinois in 1995. While at the University of Illinois (GO ILLINI!),
Amy competed on the cross-country and track teams, and established herself as one of the top
runners in the Big Ten Conference and one of the top all-time distance runners at the University
of Illinois. She attributes much of her success to balancing out the hard training days with
cross-training activities. She then went on to receive an M.Ed. in Kinesiology from the University
of Texas in 1997, where she served as the graduate assistant coach for their cross-country
and track teams. Amy currently owns a personal training/coaching business and works with a
wide variety of clientele to achieve their health, performance and lifetime achievement goals.
She has coached the Team in Training Marathon Training Groups, and specializes in coaching
runners and walkers.
These will be covered through educational handouts, administered online weekly. In addition to
these topics, an ongoing, open Q&A forum on women's fitness-relevant topics will be answered
by the coach daily.
| | Running form and alignment and shoe selection
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| | Strength training
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| | Cross-training
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| | Hydration and carbohydrate replacement before, during and after exercise
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| | Injury prevention
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| | Fun topic- top 10 list of diva music to work out to!
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| | Nutrition
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| | Stress reduction, relaxation and breathing
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| | Weight management
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| | Training questions that you're afraid to ask
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| | Race day tips: what if I have to go the bathroom? Why do I chafe there, and how can I |
| | prevent that? What is the best way to hydrate and take in calories during that race? What
if I get blisters?
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| | Diva gear: The best clothes and fabrics for the distance, how to pick the right sportsbra, |
| | where to shop
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| | Optimal distance diva body care: from sore muscles to toenails
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| | Fun topic- Best diva movies of all time! Get inspired and watch one!
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| | Question and answer online forum
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| | Tapering
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| | Race day preparation
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| | Race day strategy
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| | Race and travel questions and concerns
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| | Ahhhhhh, Recovery
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How does the program work? How do I sign up?
1. Sign up...send the coach an e-mail, at amy@fitdivas.net. I welcome any questions that you may | | have regarding the program as well.
2. You will automatically be added to the online Distance Diva Training Forum.
3. You will receive your training manual and workout calendar via mail, soon after signing up.
4. Every week in your e-mail inbox, you will receive specific instructions and recommendations
for each workout, and vital training information including the topic of the week. Through the
online forum, you will also be able to communicate with the coach and other Distance Divas at
any time.
5. If there are other Distance Divas living in your area, group workouts will be coordinated
through the online forum, so you will have the opportunity to meet and train with others, if so
desired. You have the option of completing workouts on your own, or in groups as your schedules
will coordinate.
6. Go to www.moremarathon.com and sign up for the race, if you will be traveling to the Big Apple
in April of 2005! Also, contact amy@aquarunning.com for information on possible group hotel
arrangements.
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