"3 PLUS 2" Training Week!

To become a faster and stronger runner, Runner's World recommends the "3 Plus 2" training program, which consists of 3 quality runs and at least 2 cross training workouts each week. The cumulative training effect of this workout over 12 to 18 weeks translates into improved fitness, more speed and better endurance.



The 3 quality runs should include:

* TRACK REPEATS - run relatively short distances (400m - 2000m) repeatedly, with brief recovery intervals. Track repeats are designed to improve maximal oxygen consumption, running economy and speed. For example: run 6 times 800 meters with 90 second rest in between. Rest by walking or jogging.

* TEMPO RUN - begin with easy running for 1 to 2 miles and gradually increase pace to your designated 5 K pace. For example: 1 mile warmup, 2 miles at short tempo (short tempo = 15 seconds slower than your per-mile 5 K pace), 1 mile cooldown.

* LONG RUN - this run is relative to your goals and present training. For Baker to Vegas training, this workout requires steady running from 3 to 8 miles at a pace slightly slower than your 5 K pace. Try by starting out slower and pick up pace during the middle phase of the long run.

Check out this book by Runner's World: "Run Less Run Faster"

Don't forget to warmup, cooldown and stretch to avoid injury!

Dust off your sneakers! Races coming up in our area!

Go to Active.Com to register for these events:

Saturday 8-2-2008, Los Angeles, CA
Historic Filipinotown 5K Run/Walk
Distance: 5K


Saturday, 8-2-2008, Huntington Park, CA
10K Run/Walk Against Obesity
Distance: 10 K


Sunday, 8-3-2008, Playa Del Rey, CA
Free To Breathe LA 5K
Distance: 5 K, 1.5 Mi


Saturday, 8-16-2008, Los Angeles, CA
The Spirit of LA 5K Run/Walk
Distance: 5 K


Saturday, 8-16-2008, Long Beach, CA
Cottonwood Leadership College Alumni Connect 5K Run/Walk
Distance: 5 K


Saturday, 8-23-2008, Playa Del Rey, CA
Jet to Jetty Run/Walk for Mental Health
Distance: 5 K, 10 K, 10 miles, 1 K


Sunday, 8-24-2008, Van Nuys, CA
Lake Balboa Watermelon Run 2008
Distance: 5 K, 1 K

Friday, 8-29-2008, Anaheim, CA
DISNEYLAND® Half Marathon
Distance: Half Marathon, 5 K

Saturday, 8-30-2008, Malibu, CA
Malibu Oceanside Open 5K
Distance: 5 K

Sunday, 9-7-2008, Laguna Niguel, CA
TEAMCAM RACE TO WALK 5K
Distance: 5 K, 3 Miles

Saturday, 9-13-2008, Los Angeles, CA
Asha for Education - 5k run
Distance: 5 K

Sunday, 9-14-2008, Los Angeles, CA
PEOPLE Magazine's Red Carpet Fun Run
Distance: 5 K

Sunday, 9-14-2008, Riverside, CA
Express Jet IE Half Marathon Riverside
Distance: Half Marathon, 5 K

Sunday, 9-14-2008, Studio City, CA
10K Run, 3K & 5K Walk/Run & Kiddie K for Awareness & Hope to Benefit Ovarian Cancer
Distance: 5 K, 10 K, 2 Mi

Sunday, 9-21-2008, Camarillo, CA
9th Annual Camarillo-Somis Pleasant Valley Lions Club 5K and 1K Cub Run
Distance: 5 K, 1 K

Sunday, 9-21-2008, Los Angeles, CA
KICKIN' CANCER! 5K Walk/Run & Women's Healthcare Expo
Distance: 5 K

Saturday, 9-27-2008, Huntington Beach, CA
Huntington Beach Surf n Sand 5k
5 K

Saturday, 9-27-2008, Upland, CA
Megan Savage Memorial Run For A Cure
Distance: 5 K, 1 K

Saturday, 9-27-2008, San Dimas, CA
San Dimas 5K
Distance: 1 Mi, 5 K

Saturday, 10-4-2008, North Hills, CA
Mid-Valley 5k and 3k walk for education
Distance: 5 K, 3 K

Saturday, 10-4-2008, Santa Monica, CA
ER 5k
Distance: 5 K

Saturday, 10-11-2008, Malibu, CA
Kampmann Klassic 5K
Distance: 5 K

Sunday, 10-12-2008, Long Beach, CA
Long Beach International City Bank Marathon
Distance: Marathon, Half Marathon, 5 K, 1 Mi, 25 miles

Sunday, 10-19-2008, Los Angeles, CA
Save the Orangutans 5K Run for Survival
Distance: 5 K, 0.25 Mi

Sunday, 10-26-2008, South El Monte, CA
The Pumpkin 5k Run/Walk & and 1K Kids Spooky Fun Run
Distance: 5 K, 1 K

Sunday, 11-9-2008, Calabasas, CA
Calabasas Classic 5k 10k Runs
Distance: 10 K, 5 K, 1 Mi

Sunday, 11-16-2008, Pasadena, CA
Pasadena Marathon
Distance: Marathon, Half Marathon, 25 Miles, 5 K

Sunday, 11-16-2008, Los Angeles, CA
Run For Her 5k Run and Friendship Walk
Distance: 5 K

Thursday, 11-27-2008, Van Nuys, CA
Lake Balboa 5k Turkey Trot
Distance: 5 K, 1 K

Saturday, 11-29-2008, Topanga, CA
XTERRA Topanga Turkey Trot
Distance: 15 K, 10 K, 5 K

Saturday, 12-13-2008, Irvine, CA
Southern California Half Marathon & 5K
Distance: Half Marathon, 5 K, 1 Mi

Sunday, 12-14-2008, Los Angeles, CA
L.A. Say No to Drugs Race
Distance: 10 K, 5 K, 5 K, 0.25 Mi

Sunday, 12-14-2008, Newport Beach, CA
XTERRA Crystal Cove Trail Run
Distance: 15 K, 5 K

Sunday, 2-1-2009, Huntington Beach, CA
Surf City USA® Marathon
Distance: Marathon, Half Marathon, 5 K, 1 Mi

Great job DEALERS and all other Seema-Montoya 2009 Memorial Tournament participants!

It was a great day, we had a lot of fun and raised a lot of money for the DEA Survivor's Benefit Fund. Thank you to all the sponsors and supporters. Let's do it again next year!

Seema-Montoya Memorial Golf Tournament

This Friday, July 25th, 2008, DEALERS will participate in the Seema-Montoya Memorial Golf Tournament, an event that honors two of our fallen DEA agents, Paul Seema and George Montoya. Every year, the DEA Surovivor's Benefit Fund organizes this important event.

Contributions made to the DEA Survivors' Benefit Fund will help surviving family members deal with the immediate costs associated with the death. And as funding permits, additional support will be made available to help finance the continuing education of a fallen agent's dependents.

Please visit the Wall of Honor and never forget our Fallen Heroes.

Racing to Save Lives!

What's better than running a marathon? Running one while saving lives!

Please help Shahnaz reach her goal of running the Nike Women's Marathon by visiting her TEAM IN TRAINING website!

"DEALERS"

Drug Enforcement Administration Ladies Endurance Running Squad

We are the only all-women's running team in the nation representing the DEA in the Baker to Vegas Challenge Cup relay. Our team is comprised of 20 runners and 4 alternate runners, all Special Agents of the DEA Los Angeles Field Division, which includes offices in Los Angeles, Riverside, Ventura and Las Vegas.

On March 14 and 15, 2009, our team will compete, for the first time in over 6 years, in the Baker to Vegas Challenge Cup relay race, which is the biggest and most prestigious law enforcement athletic event in the world. 2009 will mark the 25th anniversary of the Baker to Vegas race.

The Baker to Vegas Challenge Cup is is a grueling 120-mile footrace through the harsh climate and rough terrain of the Mojave Desert and has been held for the past 24 years. It is the largest law enforcement athletic event of its kind worldwide with over 8,000 runners, support personnel, Chiefs of Police, various outside agency department heads, and family and friends in attendance.

"There is no failure in running, or in life, as long as you keep moving. It's not about speed and gold medals. It's about refusing to be stopped." -Amby Burfoot