Train to Run APPLETREE – Week 5

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We have 2 weeks left to get you to the finish line. Remember that half the battle is your mindset. So get your mind straight and believe that you can get to the finish line and I’ll see you at the finish line to place your medal around your neck!

Remember to get signed up as soon as possible so then you’re committed! The Inaugural APPLETREE Marathon, Half Marathon and Sunset 5K on Saturday and Sunday September 15^th & 16th is going to be epic.

Here’s a list of everything you will enjoy:

• The tagline of APPLETREE is a ‘Run through History’ on a fast and extremely scenic course through historical landmarks including Fort Vancouver, Officer’s Row, the Army Barracks, Pearson Airport, the Historical Old Apple Tree, along the majestic Columbia River and many other historical vantage points. Runners and walkers will enjoy beautiful views of Mount Hood, both Interstate bridges, Marine Park, Wintler Park & more. There’s so much to see that the miles will fly by!

• Heavily supported, and energetic event with Water Stations and Entertainment at EVERY mile!

• 3 Distances – Marathon, Half Marathon & Sunset 5K allows the opportunity for everyone to participate! This will be a perfect event for a 1st Marathon or Half Marathon!

• So much more than a banana and bagel!Post-event meal, party, expo and music at the Eatery at the Historical Grant House whowill be catering the post-event meal serving Pulled Pork sandwiches, cole-slaw, pasta salad and apple strudel.

• Big Bling and SWAG for the Inaugural Year! How cool to be amongst the first to run this Inaugural event!

• Kids 17 and under race the Sunset 5K for FREE. Teaching kids that exercise can be fun!

• Athletes who race Saturday AND Sunday have the opportunity to earn the coveted BEAST medal!

• 2 Loop Marathon course – Although some might not like the thought of a 2 loop course, it actually offers many advantages including the ability to provide more water stations, support, entertainment and spectators along the course and the ability to keep the course very scenic. It will be an extremely supported event for the first time Marathoner and a fast event for our experienced athletes who are looking for a Personal Best or a qualifying time.

• Marathon-Relay – Not everyone can do a Marathon…but you can with a buddy. You each do one lap (Half Marathon) and celebrate accomplishing the Marathon together!

• The Police Activities League (PAL) will be the main beneficiary of the eventwith a mission to build healthy character in youth through activities connecting kids, cops and community. Many local officers will be running the event to raise funds for PAL and some will even be running in full uniform.

• Word is getting around – There are currently athletes registered from 4 countries including Canada, Mexico, United Kingdom and USA representing from 30 states!

• Community Support – When you’re doing things right, people jump on board. PeaceHealth Southwest Medical Centerhas come on board as the exclusive Health Partner for the inaugural AppleTree Marathon event and will be managing the Wellness area, two water stations and providing a unique, custom SWAG bag for all athletes.  Deschutes Brewery Beer will be the official Beer sponsor waiting for athletes at the finish line! Humm Kombucha, Corwin Beverage, Don Francisco’s Coffee and Red Bull will also be available to offer additional hydration; Franz Bakery, Chuck’s Produce and KIND Snacks will be adding to the menu; iQ Credit Union has signed on to provide FREE Race photos for all athletes, the Columbian newspaper is the Media sponsor and many other sponsors and vendors have already committed to making this a world-class event.

Register for any of the APPLETREE events using code “COLUMBIAN” to get 10% off.

Here is Week 5 for each of the progressive training programs – two programs for the 5K and one for the Half Marathon.

Learn to Run the APPLETREE SUNSET 5K program

*You are not currently running and want to get to the finish line comfortably and safely*

WEEK 5	MONDAY SEPT 3rd	TUESDAY SEPT 4th	WEDNESDAY SEPT 5th	THURSDAY SEPT 6th	FRIDAY SEPT 7th	SATURDAY SEPT 8th	SUNDAY SEPT 9th
	Warm-up 1 Min Run 1 Min Walk X15 Cool Down & Stretch	Strength Training Including Core	Warm-up 1 Min Run 2 Min Walk X15 Cool Down & Stretch	Strength Training Including Core	Active Rest	Warm-up 2 Min Run 1 Min Walk X10 Cool Down & Stretch	Active Rest

Race the APPLETREE SUNSET 5K program

*You currently are able to run 5K comfortably and want to increase your overall time and performance*

WEEK 5	MONDAY SEPT 3rd	TUESDAY SEPT 4th	WEDNESDAY SEPT 5th	THURSDAY SEPT 6th	FRIDAY SEPT 7th	SATURDAY SEPT 8th	SUNDAY SEPT 9th
	Warm-up Track 1 Mile Hard 2 Minutes Easy x3 Cool Down & Stretcrh	Strength Training Including Core	Warm-up 3 Mile Moderate Run with Some Hills. Finishing with 10x 100 Meter Strides. Cool Down & Stretch	Strength Training – Including Core	Warm-up 2 Min Hard 1 Min Easy x7 Finishing with 10x-100 meter strides Cool Down & Stretch	Warm-up Easy 4 Mile Run Cool Down & Stretch	Active Rest

Train for the APPLETREE Half Marathon

*You currently are able to run 6 miles comfortably and want to increase your mileage safely and comfortably to finish a Half Marathon*

WEEK 5	MONDAY SEPT 3rd	TUESDAY SEPT 4th	WEDNESDAY SEPT 5th	THURSDAY SEPT 6th	FRIDAY SEPT 7th	SATURDAY SEPT 8th	SUNDAY SEPT 9th
	Warm-up Track 1 Mile Hard 2 Min Easy X4 Finishing with 10x – 100 Meter Strides Cool Down & Stretch	Strength Training Including Core	Warm-up 4 mile Moderate Run with Some Hills Cool Down & Stretch	Strength Training Including Core	Warm-up 2 Min Hard 1 Min Easy x10 Finishing with 10x – 100 Meter Strides Cool Down & Stretch	Warm-up Easy 11 Mile Run Cool Down & Stretch	Active Rest

 Training Guidelines:

• Remember to warmup and cooldown for about 5-10 minutes of walking

• Stretch your calves, quadriceps, hips/glutes and hamstrings after each workout. Be sure to foam roll and schedule for a massage.

• Remember to strength train to condition your muscles to be strong enough to absorb the impact of running.

• Listen to your body – if you need to walk more than the program allocates, do that. For those doing the Half Marathon training program, for your long runs, feel free to use the Galloway Method which involves 10 minutes of running and 1 minute of walking to complete the distance. That 1 minute walk every 10 minutes can really help your body endure the distance and the impact.

• When we progress weekly, if your body is not tolerating the increase, go back to the prior week’s progra

• It’s ok to complete any of these programs as a walker with no running whatsoever…just vary your walking speed so when the program calls for running, just walk faster. That will minimize the impact associated with running and be more tolerable for those more deconditioned, carrying extra weight or with joint issues/pain.

Register for any of the APPLETREE events using code “COLUMBIAN” to get 10% off.

Yours in health & fitness,
Sherri McMillan

Note: As an avid Columbian reader, you can redeem a 2 week pass at her world-class training studio to help get you started.  Contact 360.574.7292 for more details.