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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Do the T9 Countdown – Day 9: Words of Wisdom from the Front Lines of Title IX

Countdown to Title IX Anniversary

Day 9: Words of Wisdom from the Front Lines of Title IX

Today marks the 40th Anniversary of Title IX, an Amendment that revolutionized the fields of opportunity for women.  While the athletic implications of the law may have been an afterthought, Title IX’s impact on female athletes has become the most significant aspect of that legislation.  There is not a woman or girl in this country who has not felt the impact of Title IX, and we want to hear from you!

 

Were you fighting to play before Title IX passed?  Were you there when it happened or are you a beneficiary of the aftermath? We’re paying our respects to the Constitutional guardian of smelly gyms, taped ankles, and freshly chalked fields. So bring on those fuzzy photos and words of wisdom. We want to know how Title IX has changed your world for the better. Remember, no experience is too small. Don’t wait, get entered>

Today’s winner will receive free round trip airfare to our Chicago or Bay Area Title 9K running race, a free race entry, a limited eidition Power of 9 Tee and a Title Nine Water Bottle.

*airfare applies to flights originating within the United States only. Destination must be either (customer’s choice) Chicago, IL or the San Francisco Bay Area. Airfare must be redeemed in conjunction with the Title 9K running race (September 16, 2012 or October 21, 2012.). T-shirt & water bottle prize awarded based on availability – a substitute prize of equal or greater value may be awarded.

 

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Do the T9 Countdown – Day 8: Show us your strength!

Countdown to Title IX Anniversary

Day 8: Show us your strength!

Can you lift your kid over your head?  Throw that mountain bike up onto your roof rack?  Show us just how strong you really are! Of course in the land of Title Nine, inner strength always counts, too!

The Challenge: We want to hear how you’ve mastered that squat press, conquered that crazy climb, dead lifted all three kids at once, or tackled a challenge that required more emotional, physical, and mental strength than you knew you had.  You deserve some credit for your amazing accomplishments, so share your story and/or a photo below and you could win a limited edition Power of 9 Tee and Title Nine Water Bottle. Don’t wait, get entered>

 Countdown to Title IX Anniversary - Prizes

*Prize awarded based on availability – a substitute prize
of equal or greater value may be awarded.

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Do the T9 Countdown – Day 7: Where Do You “Get Lost”?

Countdown to Title IX Anniversary

Day 6: Where do you “get lost”?

We know you’re Wonder Woman, but everyone needs a break sometime!  When the go, go turns into no, no! Is there a place you go to tune it all out? Do you lose yourself on a hike in your local regional park or do you run until street names are unrecognizable?

The Challenge: Wherever it may be, tell us about this oasis that keeps you sane.  Who knows?  You might just inspire someone else to find their own private getaway.  Submit your story and/or a picture of your favorite spot and you could win a limited edition Power of 9 Tee and Title Nine water Bottle.  Who says getting lost is a bad thing? Don’t wait, get entered>

 Countdown to Title IX Anniversary - Prizes

*Prize awarded based on availability – a substitute prize of equal or greater value may be awarded.

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