KILOMATHON E-NEWSLETTER - 9 WEEKS TO GO

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
BEGINNERS
Week 9	Rest	20 min easy run	3x 750m, 2x 500m, 2x 300m with 90sec recoveries	30 min relaxed or steady	Rest	Cross train or 30 min relaxed	1 hour  10 min long run
INTERMEDIATE
Week 9	Rest	30 min easy run	4x 750m, 3x 500m, 3x 300m with 90sec recoveries	40 - 50 min relaxed or steady	Rest	Cross train or 40 min relaxed	1 hour  20 min long run
ADVANCED
Week 9	Rest	35 min easy run	4x 750m, 4x 500m, 3x 300m with 90sec recoveries	50 min relaxed or steady	Rest	Cross train or 50 min relaxed	1 hour  35 min long run

ENTRY UPDATE

There is still time for you to get a guaranteed entry place for Kilomathon England.  Entries are now approaching the entry limit with almost 5,000 entries already so if you or someone you know doesn't want to be disappointed you need to enter now.   To secure a place please enter at www.kilomathon.com You can use code kilo2010 when you get to the payment page to get a £5 discount off the entry fee.

TRAINING TIPS (STRETCHING)

A regular regime of stretching before and after running will help you to feel loose and relaxed whilst running and aid your body's recovery time. Before you run it is important during your warm-up to stretch as stretching increases the blood flow to the muscles. Mobility will give you more range of movement, increase the flexibility of joints and muscles and enable you to develop a fluent and relaxed running style. 

Stretching during your cool-down may be even more important. While you are running your body builds up lactic acid that is stored in the muscles.  Stretching after your run helps to remove lactic acid from the muscle, which in turn reduces muscle soreness. 

But don't overstretch your muscles. The old adage of "too much of a good thing" is absolutely true.  Stretching too far actually can damage the muscles and you could do yourself a nasty injury.  Be particularly vigilant when you are recovering from injury. Some top tips are:

• Always jog a little to warm up before starting these stretches
• Hold each stretch for 15/20 seconds
• Don't go past a point where it starts to feel painful
• Never bounce stretches
• Move slowly into each stretch
• Try to stretch before and after running sessions

HOPE FOR CHILDREN

If you're looking to get fit and do more for charity this year, then run for Hope for Children and raise money for orphaned, poor and exploited children

We have places in:

Kilomathon, England - 14 March 2010
Edinburgh Marathon - 23 May 2010
Kilomathon, Scotland - 3 October 2010
Brighton Marathon - 18 April 2010
London Marathon - 25 April 2010

We will support you every step of the way, benefitting from:

• First class training and fundraising support
• A Hope for Children running vest
• Lots of encouragement during the race from our on route cheer points
• Post-race facilities so that you, your family and friends can relax and unwind

Whether you're a first time runner, or trying to beat you personal best, we'd love to have you run for us!

To register, click here or email Rachel on rs@hope4c.org or 0844 7799774

STEVE'S STORY

Five years ago I was reaching 23 stones in weight. I had had a lifestyle change and I had to be at home to look after my ill wife. A few years previous, the weight had pilled on a routine visit to the doctors changed my life. I had been suffering with back pains; a lot to do with my weight problem, my doctor shocked me into looking at myself. I visited the nurse thinking I was 18 stone. When I stood on the scales at 23 stone I was shocked and ashamed of myself.  I also had a heart Scan, which luckily for me showed up no problems, my doctor had done me a favour. In five years I have lost six stone and now stand at 16 stone.

I have run four half marathons now and several 10k races. My father has been suffering with prostate Cancer, we have seen him go to the hospital and have the worry on his mind if it had spread.  After going through radiotherapy and the endless visits everyday to hospital for weeks on end, we are now waiting to get the all clear. 

Thousands of people suffer with and die from cancer. I want to do my bit that's why I am doing the Kilomathon for Cancer Research. I like to set myself goals, I am doing this mainly to raise funds for Cancer Research, not only that but also for my father and for the many out there suffering with cancer. 

To sponsor Steve please visit www.justgiving.com/themobs

TELL US YOUR STORY

Have you a story to tell about why you are running the Kilomathon? If so, please tell us about it and we could help you highlight your story in our eNewsletter. The newsletter currently goes out to over 5,000 members.  Local newspapers are always willing to highlight stories and it could help you raise funds for your charity. If you do send a story please attach a photo to go along side the story.  Click here or email us at adele@gsi-events.com with your story.