“Success isn't how far you got, but the distance you traveled from where you started.” ~Anon.

Here at A Crazy Idea we truly believe the importance of a balanced and healthy diet as well as regular exercise. Below we have created simple exercise regimes you can follow, either to get you up and active, or running schedules you can follow to get you fit in order to partake at any level in the Intertrust Cayman Islands Marathon on December 3, 2011.

Our exercise schedules come in two forms: Beginner walker and Beginner runner and will be updated each week.

Week 2: August 25 to August 31, 2011

Each week A Crazy Idea will provide a suggested schedule of activity for those individuals who are looking to get a little bit crazy and dwell outside their comfort zone as they prepare for and complete their first Half Marathon (13.1 miles).

Before we go any further we would first like to advise everyone following our program to consult your physicians before starting the fitness routine. Your health is of the utmost importance and not to be neglected. Regular exercise can help control blood glucose levels and body weight. It can reduce the risk of heart disease as well as strengthen bones and muscles and even though moderate physical activity, such as brisk walking, is safe for most people, health experts suggest that you talk to your doctor before you start any exercise program.

Week 2:

We are now moving on to week 2. By request I have added a schedule for the novice runner. By novice I am speaking of the runner who could run a mile or two but would find it difficult.

This week I would like to stress the importance of patience. Please don’t take this a reason not to work hard but as warning to work smart as well as hard. Quite often when we start a new exercise program we want instant gratification that comes from reaching a goal. As a result we push our bodies beyond their current limits by over extending ourselves or extending our workouts beyond what is scheduled. My motto is slow and steady finishes the race. We need to win the battle with ourselves before we can focus on trying to beat the competition. This process is a marathon (the Intertrust Cayman Marathon) and not a sprint. It will take time to prepare for it and thankfully time is an asset you have.

How does this lesson relate to you? During your training sessions listen to your body and keep in mind your goal for the day. The program we provide each week is only a guideline. Everyone is different and therefore you may need to adapt the sessions to your abilities. For example, if you find running for 1 minute too stressful or painful I recommend you adjust rather than trying to persevere. Instead of running for 1 minute try running for 30 seconds. If it is still too difficult try 15 seconds. On the other hand if running for 1 minute is far too easy try increasing the time you run by 15 seconds until you find a run time which is appropriate for you. In both cases I recommend you work in 5 minute intervals and let the walk portion of the interval equal 5 minutes less your running time. A key to success is to work within your physical limits. You maybe able to will yourself through a difficult training session but by exceeding your limits and over working you risk injury and muscle soreness both of which can cause you to miss future workouts. Your aim is for consistent activity as consistency will bring results.

Another common mistake is for athletes to over train (too frequent or too intense) and/or failure to allow themselves proper time to recover from workouts. If you miss a training session for one reason or another don’t double up. I recommend you forget it and move on to the next day on the schedule. Life happens and we all miss work outs but recovery time is just as important as the work outs themselves and if you don’t allow yourself time to recover your body might just force you to take time off in the form of an injury.

If you have any further questions or comments please feel free to contact us at This e-mail address is being protected from spambots. You need JavaScript enabled to view it .

Until next week don’t stop running!

Check out James' article in the Compass this week here:
www.compasscayman.com/caycompass/2011/08/25/Keep-a-steady-pace/