Shoe tips:
To avoid injury and enhance performance, here are some simple tips to help determine which shoe is the right one for you:

• Buy Running Shoes. Both novice and advanced runners need proper shock absorption, motion control, flexibility and durability. Shoes designed for running reduce injury as well as joint aches
• Shop late. Shop at the end of the day when your feet are the largest – feet can swell up to 1.5 sizes from the start to finish of a run
• Determine foot type. Three foot types exist underpronator, overpronator and normal pronator
• Measure. Measure both feet, and fit shoes to the larger foot
• Go to a specialty running store. The knowledgeable people that work in these environments will be able to aid in the decision making
• Make sure the shoe fits. Try the shoes on with the socks that you would wear to run in, give them a test run around the store. If you experience pain or discomfort, bring the shoes back
• Investment over time. A good pair of shoes will last 400 to 600 km so it is worth the investment.

Holly Dodson,17

Holly really loves music, and plays the piano, guitar and sings. She is currently writing music and lyrics for her solo demo being produced by her dad. When she's not in the studio she loves riding her bike, drinking coffee, jamming, listening to music, and going to concerts. Holly says, “I've never participated in a 10k but I'm really excited about the run!”

Ashley Ebner, 17

In her spare time Ashley enjoys writing, dancing and shopping--that is, when she's not out racing sail boats (she hopes to compete in this summer's eight-meter Worlds!) in Toronto. “I look forward to the Nike RunTO because it will force me to train and live a healthier lifestyle,” she says.

Kyle Farren,16

Kyle loves all sports, in fact you could call him a walking score-board! No need to watch TSN, Kyle can give you up-to-date stats on just about any sport, domestic or international, at any time! However, his real passion is for soccer and hockey. His fave food is pizza and his fave brother is Dillon (okay, he's his only brother). Kyle hopes to make his mark as a professional soccer player – with a law degree.

Rebecca Hazell,17

"Becka" is no stranger to competition--already ranked as one of Canada's top junior squash players (#2 in Canada!)--she also enjoys a good fierce game of field hockey. When she's got some free time she likes hanging out with friends, playing pool and shopping the streets of Toronto. And to the Nike team she says...

"Hey Nike, we all know your shoes will last the 10K... but will you?"

May 1 st , 2005
Today I went to the gym for about an hour.  It was the first time in too long so I was pretty tired afterwards but I'm pumped to get back in the swing of things. When I wake up in the morning and can't move, at least I'll know it's working.

May 3 rd , 2005
I rode my bike for a while today and listened to music, this was kind of my follow-up workout and it was nice because it not only eased my aching muscles, but I rode for about an hour and a half so it was a good workout as well.

May 6th, 2005
I had a really intense workout today at the gym. I did about 45 minutes of cardio and a bunch of weights so I felt really good afterwards. After a week of becoming more active, I am feeling a lot more energetic and one step closer to being ready to do the 10k.

May 10th, 2005
This past weekend I rode my bike everywhere instead of a gym workout.  Today I went to the gym for about an hour and a half doing the same types of things that I normally do and then walked home to cool down.

May 12th, 2005
Today I went on a really long bike ride with some friends. We stopped every once in a while to re-fuel but overall it was a lot of fun.

April 30th, 2005
10km- that won't be hard! With no hesitation at all, I decided to enter the run that Nike is having next month. The only problem that exists is that recently, I haven't had the time to hit the machines. “Education is TOP priority”- This is a notion many students get when feeling the competitive environment in their classroom. After a long hard day of studying, we students, find it way easier to hit the couch rather than the machines. Once one gets caught up in a schedule: school, work, sleep—many find it hard to make the time to exercise. I will start tomorrow!

May 5th, 2005
“I must start running…I must start running”- this is what comes to my mind every time I sit my butt down on the computer chair. Today is especially hard to break the cycle of laziness because of the cold, dark, rainy weather. After I had a hot bowl of soup for dinner, I gathered up enough energy to change into my workout outfit and walk to my gym. There it was: machines and sweat! I couldn't wait to jump on the treadmill and run off that chocolate bar, which I ate earlier today. As five minutes went by my legs began to hurt and I began to sweat. “Is this for real?” I thought to myself. How can I be tired from a five minute run? Wow I need a lot more training to run 10k.

May 11th, 2005
Finally! I broke out of that lazy lifecycle that had me feeling like a zombie. Now, I feel much healthier, happier and more energetic. Why had I not done this before? Today I ran on the treadmill, feeling nothing more than a few drops of sweat. As I got off the machine I drank my bottle of water, slowly and enjoyed every sip of it. I hope that 10K won't feel very far! At least my body is altering from being lazy to active. Wow! If truth be told, training for the run is really helping me change my lifestyle. Until next time, wish me luck to follow my hardcore workout of running everyday five times a day (okay, maybe every other day).

March 22, 2005
Today, I did a 5km run. I ran hard, I ran fast and I ran out of breath. A street full of rush hour moms and dads who are still wondering why their kids had March break last week, lots of people riding their bikes...every- where...and two hills later, made this a physically and mentally exhausting first-day-of-spring run. Despite the constant flow of people, I am looking forward to Wednesday's run, not to mention May 29th.

April 5th, 2005
Today I did a 10k practice run. I was pleasantly surprised that I was doing well the first 5k but I could not say the same for the last 5k. I started to get cramps and muscle pains during the course and I started to feel tired. Luckily, through brute strength I finished the course. The long walk home made me think about something. "If I had trouble running 10km, how could someone like Terry Fox run more than half of Canada ?" I think by the end of my training I can better understand the answer to that question.

April 12th, 2005
Today was my third 10km practice run. After a week full of homework and soccer I was ready to give it a go. My first 7k was sort of difficult, especially since it was a hot and sunny day. I ran the first 7k with my head up, back straight and I always looked to the horizon. The pain was just too much in the last 3kms. Although I finished the run I was very much out of breath and felt very depressed. I think I had my strategy all wrong. I started fast in the beginning and I did not have enough energy at the end. In order for Terry Fox to have run that distance he must have had a great strategy and now I'm going to rethink my own in order to be fully prepared mentally and physically.

April 28th, 2005
Today I ran the entire 10k, but mental fatigue had set in because as the race gets closer my anxiety gets worse. I'm concerned about performing well at the actual race. Putting all that aside I really think that I have increased my endurance with the half dozen practice runs and soccer practices three times a week. My first 4k was paced well, the next 3k was moderately fast and the last 3ks were consistent. I completed this 10k much better than the first few times, but I don't think my time was as good as it could have been. In my next practice run I will start timing my pace and distance.

April 14th, 2005
I haven't been training like I thought I'd be at this point… Like usual, it's easier said then done. But I did run the show today playing pool with some guys at a squash tournament. ;-)

April 21st, 2005
I ran up the stairs of the CN tower today. My brother asked me to run for his team because one of his team mates got injured. I didn't exactly know what I was getting myself into. It was tough, really tough! I didn't think I was going to make it. But the good news is I'm not stiff and I ran it in just over 17 minutes. A lot better then I expected.

May 4th, 2005
A few friends of mine had to run a 10K race last weekend with their school. My friend Smitty ran it in 48 minutes and Spencer ran it in 51 minutes, which to me sounds awesome. They have decided that they are going to run the “RunTo” with me, so I'm worried that I won't be able to keep up. Especially now with the lack of training I have done.

May 8th, 2005
My friend Caity runs everyday, so today I tagged along. I am not sure how far we ran but I wasn't tired afterwards. Now I have three friends running with me, so I'm trying to convince her to do the 10k with us.

May 9th, 2005
Today was actually my first “real” run to get ready for this 10k. I ran about 5.5k. I forgot to time myself, but my dad said it was no more then 20 minutes. It wasn't that bad, I'm not stiff…yet. But we'll see if I can get out of bed tomorrow!