We get a lot of questions and requests for our music team every Saturday. The Brady Family has provided us with this select list of some of their favorite tunes for W4MTP participants. Enjoy!

What? That’s not the story you’ve heard about yourself?

New runners often struggle to call themselves runners. They think they need to have run for a certain amount of time or achieved a certain distance or even have completed an official race. Let me make this easy for you: You can officially call yourself a runner when you lace up those shoes, step out the door, and put one foot in front of the other.

It doesn’t matter if it’s .2 miles or 26.2 miles, when you run, you’re a runner. When you commit to a physical training program to make yourself stronger, faster, fitter, you are an athlete. When you apply discipline to your activity to match your intention, you are a force to be reckoned with.

Take it from me. I am a slow, heavy, middle-aged broad with the chutzpah to call herself a runner. You know what that makes me? No, not a damn fool. It makes me a ray of light, a bit of hope to someone who sees me and thinks, Well, if she can do it, maybe I can too.

And that’s who you are now. Walker, runner, athlete, superhero. Your secret identity has been revealed.

Is this the new look you are aspiring to?

Well, you’ve completed a full week of your new attitude. How’s it going?

If you missed Saturday morning’s Week 2 session, you can see the highlights here.

Many thanks to Denise Stewart, our awesomely inspiring speaker. If you’re going to adopt a new attitude, you need to start telling a new story – to yourself and about yourself. Denise is a pretty spectacular storyteller herself.

Find the full transcript of her talk here.

The W4MTP blog has been on hiatus in the off-season, but we’re back now and ready for another 12 weeks of inspiration, information and sweat.

If you are new to the program, welcome! You have done a brave and admirable thing – no matter what your motivation. If you are returning, we are so glad you’re here whether you are leading the way or just trying to get back on the wagon.

This year’s theme is A New Attitude. Pretty perfect if you ask me. See if any of these old attitudes ring a bell with you:

• I can’t run.
• I’m too old/fat/slow.
• I look ridiculous.
• It’s too hot/cold/rainy.
• I don’t have time.
• I don’t have energy.
• I can’t take time away from my kids/husband/job.
• I don’t know what I’m doing.
• I don’t think I can finish 4 miles.

Well now is the time to replace those with a new attitude:

• It feels good to move.
• If not now, when?
• I am a role model.
• I am unstoppable.
• I am worth 30 minutes a few times per week.
• I am going to feel better every day.
• My family will have a happier, healthier me.
• I will meet new people, make new friends and learn from kind, gentle women.
• I can do whatever I set my mind to do. 4 miles, here I come!

What attitude are you ready to trade in?

So we never forget what (or who) brought us here.

Today’s guest post is courtesy of our speaker from week 5, Dr. Heather Snyder of Albemarle Family Foot & Ankle.

WEEK 5 TALK – July 17, 2010

BEWARE of “exercise shoes” that promise skinny legs, tight butts, etc.  Women are particularly susceptible to the sales pitch from these shoe manufacturers.  Consult your health care professional before buying or wearing a pair as they can cause severe damage to your legs – particularly the Achilles tendon.

What happens is that women, especially those who are used to wearing high heels, have shortened their Achilles tendon over time – walking with the heel elevated as compared to the rest of the foot.  Women who are wearing these exercise shoes (which force your heel to drop below the rest of your foot) are now going to the podiatrists and other doctors by the thousands with ruptured or sore Achilles tendons caused, or at least contributed to, by the wearing of these “exercise shoes”.  Dr. Snyder says that she may be able to send her kids to college from the extra income generated by these shoes!

Secondly, buy the RIGHT shoes for the activity you are participating in.  Walking shoes are different from running shoes.  Seek the advice of a shoe professional who can analyze your gait, talk with you about your exercise plans, and recommend the appropriate shoe for YOU.  Wear your running/walking shoes ONLY for exercising – not for walking around shopping, etc. and replace them after 300 miles or so.

And finally, pay attention to what shoes you wear when you are NOT running/exercising.   What you wear day to day to the office or to the grocery store can impact how your feet feel later when you tie on your running shoes and start your run.  Be nice to your feet ALL the time and they will feel better when you are demanding more out of them on the road. 

Seek the advice of a health care professional with specific foot issues.  An annual foot checkup is not a bad idea either according to Dr. Snyder.   What other part of our bodies (except perhaps knees?) take the beating that our poor footsies do?

Just in case you missed it...

UVA Police Talk to the W4MTP (July 10, 2010) – WEEK 4

Lt. Melissa Fielding & Debra Davenport

1)                  Be Unpredictable

a.       Don’t run/walk at the same time each day so that a potential attacker could plan to do you harm

b.      Vary your route (same reason)

2)                  Be Aware of your Surroundings at all times

3)                  Be Armed (with a cell phone and ID) – key between fingers is a good weapon (see #5)

4)                  Be Listening (only ONE earphone if must use an I-Pod)

5)                  Be Prepared to strike at vulnerable places on attacker’s body – eyes, groin, neck

6)                  Be Forceful – an angry tone in your voice saying “Get Away From Me” versus a high pitched scream is much more effective in getting noticed and therefore, scaring off an attacker

7)                  Be Informative – Call 9-1-1 for any suspicious behavior.  The police would rather be called and not needed than needed and not called.  Don’t worry about WHICH of the emergency services or police to call just call 9-1-1 and tell them of the problem and your location – they will decide who to call for you.

Week before last (remember that rainy Saturday?) we had Melissa Fielding, Lieutenant, UVA Police Department, and Debra Davenport (both RAD - Rape Agression Defense system - instructors) come speak to the W4MTP participants on safety . Women, especially those out on the road running and walking, have to consider their safety and take appropriate precautions. 

My heart still aches every Saturday morning when we run across Copeley Bridge past the makeshift memorial to Morgan Harrington. Day before yesterday a woman was attacked in the university area (near the hospital). Maybe it’s a good time for a few reminders. These tips come from the UVA Chief of Police, Michael Gibson, in response to Monday night’s attack: 

A few key things to remember:
- Trust your instincts about a person or situation. If you feel uncomfortable, immediately report your concerns to police by calling 911.
- If you find yourself in a similar situation, turn over material belongings to the suspect and focus on his or her physical characteristics, i.e. clothing description, height and weight and last known direction of travel.
- Be aware of your surroundings. Do not let a cell phone conversation or listening to music distract you when walking or in a situation that calls for your full attention.
- Avoid isolated areas when walking alone at night. Use SafeRide (434-242-1122), walk with friends, or take the late-night weekend bus.
- Report suspicious activity or people immediately by calling 911.
The University of Virginia Police Department would like to remind you of several resources that are available if you believe you, or a friend, has been a victim of sexual assault. Sources of support available include the Office of the Dean of Students, the Women's Center, Counseling and Psychological Services in Student Health, Charlottesville's Sexual Assault Resource Agency (SARA), and the Victim and Witness Assistance Programs for the city of Charlottesville and Albemarle County.