19 days until the CASA 5k!!!!

I hope everyone had a great week followed by a great weekend. As you know, there is only 19 days left until the CASA 5k! If you haven't registered yet, don't forget to do so at www.casaofthesouthplains.org under events! We are looking forward to an exciting year and all that the new venue (Mackenzie Park) has to offer.  I know you all are so excited for this weeks training schedule, so I will stop putting it off....

WEEK 4 On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds.
Mon	Tue	Wed	Thu	Fri	Sat	Sun
Run/walk 30 minutes	Walk 30 minutes	Run/walk 30 minutes	Walk 30 minutes	Rest	Run/walk 4 miles (6.4 km)	Rest/ walk

For those of you who are just now joining us, no fear - just jump right in and you will catch up in no time. Remember, these workouts can be as hard or easy as you, yourself, choose to make them.

Excluding today's weather curve ball, it is clear that summer is headed our way and days have began to get hotter and hotter.  For those of you, like me, who heat seems to be your worst enemy when it comes to working out, check out this tip for running in summer heat.

Tip #3- Found online at www.distance-running-tips.com

We must respect the heat there has been much research done on the effects of heat on runners. Not only the temperature, but the humidity can easily turn that easy six mile run into a suffer-fest. The best thing is to run smart, know your limits and not do anything foolish. Try and run in the morning or in the evening not in the warmest part of the day between 11:00 am and 4:00 pm.

If you feel light headed or dizzy stop your run and seek help. This is the beginning of heat stroke. Also if you stop sweating this is another warning sign. It is better to be more on the cautious side then to take chances. Then we will have many more days to enjoy our runs.

Although were not shooting for any 6 mile runs, I thought this was important to remember as we continue to push our running limits. Be careful and take it easy on days when your not feeling well. And, although we all hate it, try your best to get up early and run when the weather is not to hot. 

That's all for now, good luck this week! Don't forget to register!