Furman Institute of Running |
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The Retreat will provide adult runners of all abilities the opportunity to learn more about themselves as athletes, the sport of running, and how to become the best runner possible for themselves. Our goal is to stimulate a love for running in adult athletes by sharing information on how to develop an effective training program. As runners and physiologists, we hope to offer an unforgettable learning and running experience — no matter your age or skill level. Our mission is to provide athletes with the tools to improve and to enjoy life-long running.
From a Feb. '08 Retreat runner:
Dear FIRST,
I am writing to thank you for a great retreat weekend. Given the detail of your FIRST training plan and the way in which you thoroughly describe the program in your book, I expected a high level of information and feedback. You far exceeded my expectations in this area - every step of the way - from the testing, analysis, the runs, to each of the educational sessions. Top notch sessions and a "dream team" staff. What I did not expect however was the level of hospitality and the extent to which the team was engaged with each of the attendees. This was really beyond what I would have ever imagined and really made the retreat a rare and special experience for me and I think its safe to say everyone else as well. So, thank you for that - it is truly appreciated.
I look forward to running faster while running less and training for the long run!
Sincerely,
BW
Do We Just Run?
The main focus of this retreat is not on the actual running at all. While daily runs will take place, the majority of the retreat will be spent learning about yourself as a runner and athlete. A comprehensive battery of laboratory performance tests will contribute to your knowledge of yourself as a runner. By using a scientific approach to your training, you will increase the likelihood of achieving your running potential. The retreat will include FIRST’s 3 plus 2 training plan. The plan includes three key weekly running workouts that are supplemented with cross training, strength and flexibility training.
How Can the FIRST Adult Running and Learning Retreat help me?
Runners will be given a firsthand opportunity to work with experienced and successful runners and coaches, including the founders of the FIRST program at Furman University. All runners will receive an individualized training plan upon completion of the program. Educational sessions are scheduled throughout the day, interspersed with lab testing assessments, training runs, demonstrations and social opportunities.
Your extended weekend will feature the following:
• Maximal Oxygen Consumption Test (VO2max)
• Lactate Profile
• Body Composition
• Demonstration of Biomechanics and Gait Analysis
• Individualized Training Plan
• Many educational sessions and demonstrations
• Unlimited access to the FIRST staff
• Scenic runs
You will also learn about the FIRST Training Plan (3 plus 2 method, featured in Runner’s World magazine), nutrition, strength training for runners, cross training to enhance your running, stretching and flexibility training, injury prevention, proper running form, how to design an effective training plan, and the psychology of running and racing
What kind of runners come to the retreat?
All kinds! Everyone from novices to seasoned competitors are welcome and encouraged to attend. It's fun to share experiences with those who have "been there" as well as those who are just learning about our favorite sport. Participants include runners from all across the continent.
Where do we run?
Our runs will take place on the campus of Furman University, in the Greenville community, and in the mountains of Western North Carolina.
How far do we run each day?
Spending time putting in the mileage is not the primary focus of the retreat. The goal of the retreat is to educate runners about their sport. For the most part, one key run will occur each day of the retreat. The total time of running each day will be between an hour and an hour and a half.
Where is Furman University?
The FIRST Adult Running and Learning Retreat will be held at Furman University, just 6 miles north of downtown Greenville, South Carolina. The 750-acre campus includes a scenic lake, 36 major buildings including 490,000-plus volume library, science building with over $6 million of scientific equipment, computer science and mathematics building, high-tech social sciences building, 2,000-seat auditorium, music complex with recital halls and technology lab, theatre, visual arts building, infirmary, classroom building with Humanities Center, student center, residence halls, dining hall, physical activities center, and chapel. Also on campus are a 16,000-seat football stadium, athletic fields, tennis center, soccer stadium, multi-purpose arena, and 18-hole golf course.
Transportation
Any off-campus events will include transportation provided by the retreat, and a car is not needed to get around Furman’s campus. Airport transportation can be provided if necessary.
Where do we stay?
All runners will stay in the Furman University apartments on campus. Each apartment includes 4 single bedrooms, 2 bathrooms, a kitchen, a living room, and a porch. Linens will be provided.
What's the food like?
The food for the retreat will be provided by Furman University’s Catering Services department. All meals will be health-conscious, including a nutritional analysis of all items. Vegetarian options will also be provided.
IMPORTANT DATES AND CHECK-IN TIMES?
Check In Date: Thursday, June 12, 2007
Registration Location: Herman W. Lay Physical Activity Center
TENTATIVE DAILY SCHEDULE:
7:00 am Breakfast
8:30 am Educational Session/Lab Demonstration
10:00 am Form Drills
11:00 am 3 plus 2 run
12:45 pm Lunch
1:45 pm Educational Session/Participation
3:15 pm Educational Session/Participation
4:15 pm Optional easy run
5:30 pm Dinner
7:00 pm Educational Session
8:30 pm Evening Social Activity
WHAT TO BRING
* Running apparel (for 4 days of running)
* 2 pairs of running shoes
* Casual clothes and shoes
* Sweatshirt / rain gear / light jacket
* Personal toiletries (soap, shampoo, etc)
* Hat for sun protection
* Sunscreen
* Sun Glasses
* Inhaler (if needed)
* Insect repellant
* Swimsuit
* There are laundry facilities on campus. Runners must provide their own detergent.
WHAT NOT TO BRING
FIRST Adult Running and Learning Retreat does not accept any responsibility for the loss, damage or theft of participants’ gear. Furman University prohibits drug and alcohol use on campus.
MEDICAL INFORMATION
Furman University has a physician and/or nurse on staff from 8:00 until 12:00 noon. In case hospitalization is required, each runner must be fully covered by his/her own health and accident insurance policy. A Physician’s Statement is enclosed and required for all runners. Runners who are allergic to bee stings must bring their own anti-venom kits on each run. Any runners with preexisting medical conditions, such as asthma, high blood pressure, or taking medications, must identify themselves at registration.
How do I get to Furman?
From Asheville, N.C., and points northwest, take I-26 to Hendersonville, N.C., then U.S. 25 South. In Travelers Rest, S.C., bear left onto U.S. 276 to Greenville (just past the Hampton Inn). Stay on U.S. 276 to the Furman exit.
From Charlotte, N.C., and points northeast, take I-85 to the I-385 exit into downtown Greenville. Go past the Bi-Lo Center (on your right). This road becomes Beattie Place. Follow Beattie Place (which becomes College Street) until bearing right onto U.S. 276 West toward Travelers Rest and Hendersonville. Continue five miles to Furman exit.
From Atlanta, Ga., and points southwest, take I-85 to Exit 42 (I-185 Greenville). Follow I-185 into Greenville, where I-185 becomes Mills Avenue, then Church Street. Turn left (at the First Citizens Bank Tower) from Church Street onto Beattie Place (which becomes College Street). Follow Beattie Place until bearing right onto U.S. 276 West toward Travelers Rest and Hendersonville. Continue five miles to Furman exit.
From Columbia, S.C., and points southeast, take I-26 to I-385. Continue on I-385 approximately 43 miles into downtown Greenville. Go past the Bi-Lo Center (on your right). This road becomes Beattie Place. Follow Beattie Place (which becomes College Street) until bearing right onto U.S. 276 West toward Travelers Rest and Hendersonville. Continue five miles to Furman exit.
Once on Campus, to reach the Physical Activities Center by car from the front gate, travel halfway around the main traffic circle. Look for signs and turn right just after the Hartness Welcome Center and Alester G. Furman Administration Building. Follow this street to a traffic circle. The PAC faces the traffic circle. You may park in the area set aside for PAC visitors to the left of the facility.