The Memphis Runners Track Club is holding an eight-week training program for women on Monday nights at 6:30 at the Agricenter. The program is open to anyone, regardless of fitness level or age, who wants to train to become a runner or a powerwalker. It starts out slow and helps you to build your endurance and stamina. Volunteers will be there with you to cheer you on and answer questions. There’s also a Power Walker group that meets at the Greenway. Scroll down in other posts about powerwalking to get details of where to go or leave a question in the comments and I’ll give you directions. The cost for both is $15, which includes registration for the graduation day 5k run around Shelby Farms. You can scroll through posts on the Women and Running category on the Healthy Memphis blog to find a copy of the schedule for your training level. You can join the program at any time during the six weeks. You’ll need to get out there and practice at least two times a week, three would be better. You can join two groups on Yahoo to see when people are getting together to walk or run. Here’s the runner’s link. Here’s the powerwalker’s link

It was cooler last Monday, a breeze blew on that unforgiving, unshade Moore Road near the Agricenter.

The best part is that there are still hundreds of women out there in all shapes and sizes giving it their all. The last time I did this program the dropout rate was high. The going got tough and the parking lot got empty.

Not this Monday. We were all here to listen to Mark Higginbotham, a running coach who works with groups through his company Memphis in Motion.

He always has wonderful advice and it energizes us. First thing is to swing those arms. Act like you’re jabbing someone standing behind you with your elbow. The more you swing, the more momentum you get.

Hold your head up. I’m terrible at this. I always look down. You can breath better if your head is up. Same thing with your chest.

He also showed us how to take normal steps when we run, a little more than baby steps, but not big ones.

After he finished, we set out on run 2-minute walk 3-minute segments for 30 minutes. It was hard for me tonight. I’m not sure why. I got in my practices last week but it was hard.

I am going to try to go out tonight and practice and again on Saturday. I am going to try to build up and go ahead and try to run three minutes. It’s going to be hard to move up that minute.