Ken Long & Associates V3.0: 2007 Bricks to Bricks Training Program

PRESENTED BY KEN LONG & ASSOCIATES
For the past 29 years, the Bricks to Bricks Training Program has proven to be a very successful and popular program. We are very proud of the number of people who have enrolled in the program, but we are especially proud of the results...the number of people who have completed the program...the number of people who have attained their goals...the number of people who continue to run or walk...and the number of people who have continued to keep a P.M.A.

We don't claim to know everything there is to know about running and walking, but we have learned many things over the last 29 years of producing the Bricks to Bricks Training Program. The Bricks to Bricks Training Program will get you READY TO GO and you will be...

Prepared
More than
Anyone

WITH A

Positive
Mental
Attitude

St. Francis Hospital & Health Centers has served as a corporate sponsor of the Bricks to Bricks Training Program, Jump the Gun and the OneAmerica 500 Festival Mini-Marathon since 1985.

For the last three years, we have also been the corporate sponsor of five of KLA's Step Up To The Mini events, which take place from January up to the mini-marathon.

St. Francis' corporate philosophy is to encourage fitness and wellness among its own employees, as well as other members of the community.

Whether you are just starting our fitness program or beginning your training for the mini-marathon, we are here to help you reach your goals.

St. Francis Hospital
Beech Grove
1600 Albany Street
(317) 787-3311

St. Francis Hospital
Indianapolis
8111 S. Emerson Ave
(317) 865-5000

St. Francis Hospital
Mooresville
1201 Hadley Road
(317) 831-1160

St. Francis Sports Medicine Clinic

Location:	St. Francis Professional Center at 700 East Southport Rd (U.S. 31 and Southport Rd)
Services:	Treatment of Acute and chronic sports-related injuries Overuse injuries Sports physicals Nutritional counseling Exercise prescription Sport-specific training and rehabilitation
Directed by:	Jeffrey Peterson, M.D., a specialist in the treatment of nonsurgical sports injuries, is the director of the Sports Medicine Clinic at St. Francis Hospital & Health Centers.
Phone No:	(317) 781-1133

www.StFrancisHospitals.org

Don't think you need a coach?

Why do you think all world class runners and walkers have a coach?

KLA and St. Francis Hospitals believe that there is much more to running and walking a road race than just putting one foot in front of the other. We feel that going out and just doing mileage, whether individually or with a group, is not sufficient to adequately meet your goals.

Although we have group runs and walks at each training site, our focus is on coaching and providing relevant instruction. The Bricks to Bricks Training Program provides an overview of all aspects of training in order to peak for the OneAmerica 500 Festival Mini-Marathon and several others.

Our program covers the usual topics such as nutrition, stretching, injury prevention, injury treatment, strengthening, and so on. We also cover subjects such as...

Where do I Start?
What's Necessary for Success?
The Importance of Competing in Other Races
Using Races to Peak for the Big One
Quality Workouts Compared to Speed Work
Training Errors / Signs of Over-Training
Handling the Mid-Season Slump
Mental Readiness and Goal Setting
The Importance of Recovery and Rest Days
Proper Form & Technique
Race Day Logistics
Tapering / Race Pace / Goals for the Mini
and much, much more.

Our coaches and instructors are knowledgeable, experienced, well-trained and use layman's terms. Moreover, they have all been there! Our goal is to get you to the start line, fully prepared. From there, you will get to the finish line!

THE BRICKS TO BRICKS MIRACLE MARBLE
As the story goes, the Bricks to bricks Miracle Marble's origin dates back to former high school cross country coach and Bricks to Bricks instructor Tom Hathaway. Following a particularly strong showing by one of Hathaway's runners, the boy sought some form of recognition from his coach. Earlier, Hathaway had spied a marble on the ground and thinking it might be a hazard, picked it up and put it in his pocket. Caught off-guard by the request for recognition, Hathaway handed the marble to his runner. Soon after, the coach was besieged by requests from his other runners for marbles marking their own running accomplishments.

During a Bricks to Bricks session a person raised the question, "Will we get a marble for finishing the mini?" This was the mother of the boy who years before had started the whole tradition of awarding marbles for athletic accomplishments. When the marbles are presented, something is needed on which to display the marble, so finishers are given a little brass stand, too. Appropriately enough, this is a plumbing sweat fitting.

For those in Bricks to Bricks, participating in the Mini-Marathon is not about glory, money, winning, beating someone, or impressing others. It is for pure SELF-SATISFACTION.

Long after the blisters heal and the aches and pains fade away, the Mini-Marathon Miracle Marble will be a reminder of your accomplishments during the mini-marathon and completing the Bricks to Bricks Training Program.

PURPOSE
The 16 week program is designed for runners and walkers and those planning on doing a combination of jogging and walking. All ages and abilities from the beginner to the experienced racer and the advanced are welcome. The program will prepare you physically and mentally to accomplish your goals, not only for the mini-marathon, but for the continuation of your running or walking program.

LEVELS OF TRAINING
The various levels are designed for people who will be attempting their first mini-marathon and the goal is just to finish, for people who have finished a mini-marathon one or more times and want to improve their performance, or for the experienced runners and walkers who have a desire to reach a competitive goal and to the advanced who want to reach the next step up the ladder.

TRAINING GROUPS AND CURRENT WEEKLY MILEAGE
Below are the starting points of each training level for the program. Your level should be based upon your average weekly mileage for the last two months, whether or not your are injury prone, or if you are coming back from an injury.

Level 1	Your current mileage totals 10 miles and under each week.
Level 2	Your current mileage totals 11 to 15 miles each week.
Level 3	Your current mileage totals 16 to 20 miles each week.
Level 4	Your current mileage is over 21 miles each week.
Level 5	Advanced. This level is very intense and more demanding. We recommend this level ONLY for those who have been training and racing for several years, have been very competitive and are highly motivated to improve.

If in doubt about your current level, we suggest you start in the lower level. We see more people "over-train" than "under-train". Adjustments can be made at each level throughout the program.

LOCATIONS AND MORE
Runners and walkers meet at the same location and time. The north, downtown and south groups have separate rooms and instructors for the runners and walkers. Beginning with the second meeting, group workouts are offered either before or after class. Depending upon the location and the course, the amount of light is a factor for your safety.

Downtown Tuesdays, 6:00-7:00pm Jan 16 to May 1	Roberts Park United Methodist Church Map 401 North Delaware, Indianapolis 7:15pm Group workout starting at the second meeting
South Wednesdays, 6:30-7:30pm Jan 17 to May 2	Greenwood United Methodist Church Map 535 N. Madison Ave, Greenwood 5:30pm Group workout starting at the second meeting
North Thursdays, 6:00-7:00pm Jan 18 to May 3	Second Presbyterian Church Map 7700 N. Meridian St. 5:00pm Group workout starting at the second meeting

YOU WILL RECEIVE
In addition to excellent coaching, proper training mileage, flexible training schedule, training folder, etc., at the completion of the program, you will receive the following:

A specially designed Bricks to Bricks shirt
A 27 exposure, one-use camera to take pictures before, during and after the mini.
Access to the "Yes, I Did it!" victory tent on race day. This is the place to meet friends, family and all the other Bricks to Bricks finishers. Great refreshments, also.
"Yes, I Did It!" photo stage at the tent. We will take your photo, showing your finish time on a display clock (and a dream time too, if you wish). We even furnish the camera!
An invitation to the Victory Banquet where the coveted Mini-Marathon Miracle Marble, your finishers certificate will be presented to you by your coach as a special keepsake.

THE "YES, I DID IT!" VICTORY TENT
Voted by thousands to be the best rest and recovery tent at the mini.

Opens at 5am for all Bricks to Bricks participants
You can store your "stuff" before the race.
A place to meet your family and friends after the race.
Inside the tent is a privacy booth where you can freshen up and change your clothes after you finish.
Great refreshments! Fazoli's, candy, chips, pretzels, nuts, fruit, and great liquid refreshments.
A photo area with a display clock where we will take your picture displaying your finish time and/or a "dream" time. We even provide you the camera!
Provides a comfortable place to sit, talk with family, friends and other Bricks to Bricks finishers and to start planning next year's strategy.
Tubs of ice cold water to soak your sore/aching feet.

And much much more!!

REGISTRATION FEE
The fee includes the training folder, 16 weeks of coaching and instruction, group workouts, the 10-Miler on April 22, lots of handouts, and if you complete the program, the Miracle Marble, t-shirt, access to the "Yes, I Did It!" Victory Tent and an invitation to the "Yes, I Did It!" Victory Banquet.

$40 until September 30, 2006	$10 discount until December 31, 2006 if you have been a member of Bricks to Bricks or the fall Marathon & Half Marathon Training Programs in 2005 and 2006.
$60 from October 1 to December 31, 2006
$70 from January 1 to January 12, 2007
(No Refunds for any reason)

KLA'S STEP UP TO THE MINI EVENTS
We have scheduled six events where you can gauge your readiness for the mini marathon.

January 1	Resolution Revolution Run & Walk Your choice of 3 miles, 6 miles or 9 miles, downtown Indianapolis *"Let's start the year off right!"*
February 24	Polar Bear Run and Walk 5 mile Run & 5K Walk in downtown Indianapolis *"Let's see where I am with my training"*
March 24	Will Power Run & Walk 10K & 5K at Warren Central High School *"Just what I needed, two 10K's in a row. Now I can handle the 15K."*
April 1	Indianapolis Distance Classic 15K & 4 Miler, downtown Indianapolis *"I've planned my race, and I'm racing my plan"*
April 15	Greater Lafayette Run & Walk 10K & 5K, Purdue University *"Yes, I am ready for the 10-Miler"*
April 22	Bricks to Bricks 10-Miler Franklin Twp. High School, Indianapolis This event is free to those registered in the Bricks to Bricks Training Program. *"Yes, I can"*
April 28	The "Z" Run 5K at Zionsville Middle School *"My final tune-up!"*

"YES, I DID IT" VICTORY BANQUET
The Bricks to Bricks Training Program will hold a Post Race "Yes, I Did It" Victory Banquet where you can get together with other Bricks to Bricks participants, family and friends to discuss the mini-marathon experience and receive your "Mini-Marathon Miracle Marble." Everyone who completes the program and the Mini receives the marble and finisher's certificate as a special keepsake. You do not have to attend the banquet to receive your marble and certificate. In the days after the banquet, you may call the office and arrange a pick-up time. The banquet requires an additional fee, not included in Training Program fee.

ONLINE REGISTRATION