Tagged: Outdoor

It’s Time for The Title 9K!

Our annual Title 9K’s are coming up in Chicago and the Bay Area and we can’t stop thinking about them!  So much that we thought we’d come up with a run plan for those of you who would like extra motivation or don’t know where to start. You may be wondering, how many miles is a 9K? Well, to be exact: 5.59234073 miles, but for the sake of sanity, let’s call it 5.6. But don’t worry, if you haven’t run at all in the last 5 years, or if you’ve been running for the last 5 years straight, we’ve got a training program for everyone, and we mean everyone – all ladies and their kids, moms, sisters and girlfriends. This race is all about having a good time!

Training Schedules:

Walkers/Joggers

Built for those who would like to walk with a little jog mixed in between, you only work out 4 days a week, 3 walking/running, and one doing cross training. The workouts are written as: 1/1 x 11. The first number is minutes to run followed by minutes to walk. So 1/1 is one minute of running followed by one minute of walking.

Start your workout by warming up for 5 minutes – a brisk march or light jog will do. Bored? Try some squats! Anything to amp up your heart rate! At the end do your heart a favor and cool down for 5 minutes. Finish with stretches holding each one for 15-30 seconds! You want to keep those worked muscles loose and limber!

You’ll need to mix cross-training sessions into your workout. These are extremely important; they balance your muscle groups reducing your chance of injury. Examples of cross-training include: swimming, water running, cycling or spinning, elliptical and rowing! Anything to pump your heart rate and work those muscles.

WALKING TRAINING : Bay Area Title 9K

WALKING TRAINING : Chicago Title 9K

For the Runners

Are you ready to run 5.6 miles!? We’re here to get you there. This plan is intended for those who are already able to run a couple of miles. If you don’t think you’re there, spend a week walking for one minute and jogging for 11. Do this for a few days before kicking into this plan – and once you get started, if you need to break in bouts of walking during your runs, that’s okay too!

If you need to switch days to accommodate your schedule, and swap a run for a rest day, that’s fine. Your EZ runs should be a comfortable pace to help loosen your muscles. The cross training (CT) sessions held once a week are extremely important; they balance your muscle groups reducing your chance of injury. You will also avoid getting bored with running and can continue to train if you inhibit certain injuries. Examples of cross-training include: swimming, water running, cycling or spinning, elliptical and rowing!

RUNNER TRAINING : Bay Area Title 9K

RUNNER TRAINING : Chicago Title 9K

We’ve laid the groundwork, now the hardest part is up to you – getting out there and training! But don’t worry, you’re not alone! If you have a question, are looking for help, or just need to vent about your last run, check out the group pages for both the Bay Area and Chicago Title 9Ks.

Are you ready? Keep us updated on your progress, share your goals, and post pictures below! We would love to hear from you!

Interested in volunteering in Chicago or the Bay Area? Drop us a line at t9k@titlenine.com

See ya’ll soon!

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Physio Friday

Here at the T9 Clubhouse we work hard and play even harder, even when the summer sun sings it’s siren song.  Sometimes moving seamlessly from morning meetings to a quick lunch, a few pull-ups, then back to the grind, one might mistake us for a very serious bunch.  And we are very serious — about getting outside and trying something new, just like our parents used to hound us to, and most importantly, we’re dead serious about having fun at every opportunity. Knowing what is going to happen around here is just not possible!  If there is one thing I have learned in my six years here at Title Nine, it’s that the unexpected that you didn’t expect is exactly what you should expect. No, really.  When someone says “Megaball,” they really do mean a six foot tall ball used to play some sort of crazy game.  When someone starts dancing at the end of a company meeting, it very well could be a full blown flash mob kicking off.  And when someone emails a video in jest, it just might end up being an official (well supervised!) Feats of Strength event.

When you do step out and try that something new this summer, just make sure you make those parents extra proud and wear clean underwear.

Mom, Dad, you’re welcome.

– Christina @T9

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