New Website and Blog!!!!!

http://www.kateodonnellfitness.com/fitness/

Brand New Runner - Cathy!

Cathy did amazing job on her work out today! We pushed her limits, and she came out loving it! Cathy is brand new to running. To explain how new, her first couple of runs were in easy tone/ shape up shoes last week (please don’t run in those!!!). Today she strapped on a new pair of Brooks Trance 9’s, and she was off!

We did intervals of .25 mile run/ .05 Walk; but her favorite was the Sprints!!! All together she did about 2 miles. I can’t wait to see what she ends up running at her newly planned 5K’s in the near future!  GO CATHY!!!!!

Sunday Hike

We had a wonderful morning last Sunday! Our Group workout was a butt kicker!! This Sunday is our Group Activity Hike at Mission Trails. I hope to see all of you there!!!!

Mission Trails Regional Park
One Father Junipero Serra Trail
San Diego, CA 92119-1008

Stay Physical,

KO Fitness

K.O. Fitness Favorite Running Shoes!

The first thing to do when picking a shoe is determining what it is going to be used for. Is this the off road - trail running shoe, the indoor - road running shoe, or the all terrain running shoe?

From there, the next biggest thing is figuring out what type of foot you have. Do you have low, medium, or high arches? Do you over-pronate, supinate, or have a neutral ankle lean.  

Next is to consider how much you weigh, and how many miles you are using in the shoes a week. Also if you have any injuries that are effected by your running shoes.


High/ Medium Arch- All Ankles- 120-150lbs - Over 25 Miles a Week:
  Brooks Trace 11 (Retail $140)
Saucony Pro Hurricane 13 (Retail $110)

High/ Medium Arch- All Ankles- 120-150lbs- Under 25 Miles a Week:
Brooks Adrenaline GTS 12 (Retail $110)

Medium Arch- Supinate/ Normal- 120-150lbs- Under 25 Miles a Week:
Brooks Adrenaline GTS 12 (Retail $110)
Mazuno Wave Inspire 7 ($70)

Saucony Guide 5 (Retail $100)

Medium Arch- OverPronate- 120-150lbs- Under 25 Miles a Week:
Brooks Defyance 5 (Retail $110)
Mazuno Wave Rider 14 ($100)

Low Arch- Supinate - 120-150lbs- Over 25 Miles a Week::
Brooks Ariel 11 ($130)

Low Arch- OverPronate - 120-150lbs- Under 25 Miles a Week:
Brooks Adrenaline GTS 12 (Retail $110)
Brooks Ravenna 2 or 3 (Retail $80-100)
Saucony Guide 5 (Retail $100)
Saucony Omni 10 (Retail $110)
Mazuno Wave Inspire 7 ($70)

More help can be found at Road Runner Sports Shoe Dog
As you can see, my favorite type of shoes are Brooks, Saucony, and Mazuno. I have ran in lots of different shoes, and these have always been the best!

Secret: Road Runner Sports has a great clearance center. They offer once worn shoes at a fraction of the cost of a new shoe. Most of these shoes are in excellent condition! They are Located 5553 Copley Drive San Diego, CA 92111

And Here We Go.....

Yesterday was a great Day. Ronnie ran 2 miles straight! Her goal is to run the http://girlsonthegorun.com/ 5K on March 18th in 35 minutes! She will totally make that happen!!! Sunday she bumps up to 2.5 miles, and we still have over a month to train. 5K here Ronnie Comes!!!