Welcome to Getting Inspired to Run for Life (G.I.R.L.), a continuation of Females In Training (F.I.T.), a program for walkers and beginning runners!

The annual F.I.T. Program began in 1992 and is organized entirely by volunteers of the Howard County Striders who want to share their love of running and fitness with you. We are dedicated to providing a safe, inexpensive, and supportive workout environment. Our goal is to inspire women to enjoy a lifelong program of fitness. Please be advised you will need to sign a waiver. Please review the waiver on the application before joining. We will meet every Thursday from August 21, 2008 through November 06, 2008, at Centennial High School. From 08/21/08 to 10/09/08 we will start our workouts at 6:30pm. Starting 10/16/08 we will start our workouts at 6:00pm due to it getting dark.

There will be occasional guest speakers before the workouts for the first few weeks, but some weeks we may get right to the workout! We meet rain or shine, except when there is a threat of lightning. We observe Code Red days and will cancel the exercise part of the evenin's program for safety reasons. If the weather is Code Orange, the leaders may cancel the exercise part of the workout at any time for safety reasons.

We will have a few surprises on the way to our graduation party on November 13, 2008. This year's "Graduation Race" will be the Dazzle Dash Race, sponsored by the Howard County General Hospital/Howard Hospital Foundation.

Fee

The cost will be $20.00 for the program. Please ensure you are a member of the Howard County Striders prior to completing the program application and pay for each program individually. Sign up to be a Howard County Strider for the 2008 calendar year (registration information)

What you can expect
We will form groups based on your goals and current fitness level. We have plans to set up different groups. The groups will be walkers, run/walkers, and runners. The first night we will see what your current level by having you complete one mile on the track (it will be timed). You can walk/run this mile, start at whatever level you are at right now. This should help to determine which group you best fit into. Please advise us if you do not want to be complete the mile, so that we can put you into the group based on your current fitness level. All participants will receive workouts that will gradually increase in distance and intensity. Many women will choose to attend the Dazzle Dash 5k race, November 22, 2008. Other options for 5K races are the Baltimore Marathon 5K, the Howard County Police Pace, and others. Others have personal fitness goals of their own that don't include racing. Do not feel pressured to race.

Our leaders will help you determine the best group for you based on your fitness level. We also encourage you to change groups if you feel it appropriate for your pace and fitness level. There is a great deal of flexibility.

It is VERY important to just start where you are right now since the workout will be building in intensity every week. Do not increase your pace a lot the first night, and make sure you are walking or running at a heart rate that is safe for you. Since it is hot out, make sure you drink plenty of water before coming out, and try to bring yourself a bottle of water for hydrating during and after our workouts. If you have a medical condition that limits your exercise, or if you are over 40 years of age, we recommend you discuss this program with your doctor before participating.

A Few Rules
• You MUST sign the waiver before participating in G.I.R.L.
• We follow Road Runners Club of America safety rules:
• NO headsets on the track or road
• NO strollers
• NO Dogs
• Sign in on the log sheets every week. Showing up late in your power suit does not count! The idea is to participate! Please do not sign in for other participants.
• Our leaders are what make G.I.R.L. work and they are all volunteers ! Be sure to let them know how much you appreciate their effort.

• Please ensure you are a member of the Howard County Striders prior to completing the application and pay for each program individually.  Sign up to be a Howard County Strider for the calendar year at striders.net -> Click on 'Membership'

Road Workouts
• Runners should face the traffic when doing road workouts.
• Do not run alone, watch out for and connect with your fellow participants!
• There will be guidelines on pace for all road workouts to prevent stragglers. PLEASE follow these guidelines and stay with the group that matches your anticipated pace.
• PLEASE, if you anticipate falling behind, instead of doing the entire mileage on the road, watch your time and return to the track to finish your workout. We will gladly stay for anyone finishing her workout on the track. This will ensure safe workouts for everyone and is a courtesy to our leaders.

Track Etiquette
• Slower walkers or runners should be in the outside lanes.
• The 2 inside lanes are reserved for faster runners.
• If you hear a runner coming from behind, move to the OUTSIDE of the track. Appropriate track etiquette is for a runner coming from behind to yell “track” as an indication they need to pass on the inside.
• Do not stop and chat in the lanes that participants are using for their workouts.
• Do not form a blockade by walking or running more than 2 abreast
• Usually everyone should travel counter-clockwise. If space on the track permits, traveling clockwise occasionally is recommended to prevent injury. If traveling clockwise while other people are on the track, stay to the far outside.

We are still looking for volunteer leaders for all groups. Please contact our co-leaders Bev Byron or Melissa Burger

Lastly, Have Fun! Be Inspired! Be There!