JMT News and Updates 5.21.18

Marathon News and Updates

May 21, 2018

Greetings!

We continue to signup and welcome JMT2018 runners for the Chicago, New York, and Marine Corps Marathons ... we're honored to have you on the team! To catch up on past newsletters, please click here.

Topics included in this newsletter:

Video: Kettle Bell Swing
Coach Everett's training plans
Week 3 training schedule - Chicago/Berlin
Health: May is Melanoma Awareness Month ... Please share the articles with your friends and family.
Fundraising Tips: Company Match
Marathon Bibs: Last day to sign up for Chicago is June 19.

If you haven't done so, we encourage you to join the Facebook group page.

Let us know if you need the link to setup your fundraising page.

Feel free to contact us with questions or concerns.

Thank you all for all you do!

Sharon Marston

Coach Everett

Matthew Marston

Carmen Valentino

Phone: 708-205-5692

Personal Trainer

Matthew Marston

The number one strength and conditioning exercise for any athlete is The Kettlebell Swing. This exercise is considered one of the best since it involves the posterior chain (Hamstrings, Glutes, and Lower Back) to be explosive.

This is good for runners because running is such a quad dominate activity that sometimes we forget to work the other half which leads to an imbalance in muscle strength, causing injury.

At the end of your race you may be running out of gas, but this exercise will give you the power to finish strong.

Click here to view video

Kettle Bell Swing:

Beginners start with a light Kettle Bell and do high reps (ex: 2x25)

Intermediate: 3x15

Advanced: 4x6-8 with a heavy Kettle Bell

Bonus: Conditioning workout: Do the exercise for 20sec and then rest for 40sec. Repeat this for at least 10min. Once you become more advanced make the times 30sec on 30sec off.

Coach's Training Plans

Coach Everett

More from Coach Everett next week ... Links for individual marathon training plans are below. Each newsletter, we will add specific tips to the training plans.

Please take a moment to read Coach Everett's philosophy and advice before starting the training plan. Basic Training Philosophy

Base Building Phase

Weeks 1-13

Video Link

Primary Focus : Less on intensity, more on volume of running.

-Develop your muscle capacity & aerobic systems.

-Prepare body and mind for endurance running.

Base Building Phase Chicago/Berlin: Week 3

BACM Training Plan

Week 1 (May 28)

MCM Training Plan

Week 1 (June 4)

NYC Training Plan

Health

May is Melanoma Awareness Month

Hairdressers could be key to identifying Scalp and Neck...

Half of melanomas are not found by the people who develop them, and that's often because the abnormalities are in places the patients can't see - their scalps or necks. A group of researchers are working to determine whether more of these...

Read more
jacksfund.org

10 Sunscreen Myths That Make Dermatologists Cringe -...

Think you need to lie out to boost vitamin D levels? That it's safe to tan as long as you wear sunscreen? That skin cancer isn't that big a deal? Top skin doctors help set the record straight on common sun, sunscreen, and skin cancer myths.

Read more
jacksfund.org

Fundraising

Employer/Company Match

A great way to meet your fundraising goal is through employer matching grants. Many employers are happy to match or double match a donation.

Check with your employer or anyone who has already donated to your efforts.

Jack's Fund is a 501c3 charity #20-1363653

All check can be sent to Jack's Fund, PO Box 436, Glen Ellyn, IL 60138

We'll add the total to your fundraising page.

Jack's Team Bibs

Jack's Team has BIBS

If you have friends looking for bibs, we have Chicago, New York and Marine Corps. Details are below. Please share the link.

Chicago - Don't delay ... bibs until June 15th.
New York City - Only one bib remaining.
Marine Corps - 40 bibs with low fundraising $250
Berlin - Full (accepting applications for 2019).

Learn more here