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Greetings Winter Runners; Week #3

This past Saturday the snow drifts were piled high, completely covering road shoulders and making it impossible to get supply the Mile 2 and Mile 4 Water Stops.  I hope everyone either took it as a sign from Mom Nature to take the day off, or move your workout inside.  Some of us shifted our run to Sunday and had a good run – 35-40 degrees but clear.

 NOTE:  Steve has added a rotating photo feature to the web page. I have sent him some photos but if you have any you like, send them to Steve at: steve@chesbay.net  Take a look.

As endurance athletes, were all looking for that magic pill or formula to gain just a slight advantage over a competitor or finally breakout of a stubborn plateau.  Unfortunately, many of us subscribe to the "more is better" theory and inevitably find our bodies breaking down or performing poorly as we age. In fact, many of us believe that if we did not have our jobs or other family commitments, we could be much faster and stronger.

The sad reality is its these jobs or other commitments that keep most people from getting injured or burned out. The extra miles, if added to an inefficient or out of balance body, will do more damage than good. It is important to build training upon a solid foundation of core strength and efficient movement.

The problem is that reducing our weekly mileage, resting more and doing other types of exercise seems counter intuitive. Recall the first thoughts that went through your mind when I suggested that you might be better off training less and focusing on your core strength and efficiency. “Yeah, right; like THAT is going to happen” comes to mind.

Think about it. How many 10k or marathon events have you seen where scores of runners are grabbing a foot and pulling it to their butt or stretching against a wall or tree? This is what we have all been taught. Studies I have read say this kind of stretching, instead of improving race performance, actually hinders performance by putting  muscles into submissive holds to the point where they shut off. The idea is to spend some quality time - and it only needs be 10-15 minutes - every day working on this core stability.

The Winter Training Program is open online at:   http://www.active.com/event_detail.cfm?event_id=1814952

 If you know someone that is looking for some help with that New Year’s Resolution to get in shape, tell them about our NEW YEAR’S BEGINNING RUNNER PROGRAM or have them give me a call/email.  Details and Registration are at: http://www.active.com/event_detail.cfm?event_id=1817463

Wednesday Track Session -   START 6:00pm  The AHS track is clear but still dark.  If you plan to go to the AHS track – REPLY ALL, and at least I will be there. Otherwise plan on doing your speed session on the treadmill or on a clear residential road.  It may be easier to use time instead of distance as the measure.  Do 3 x 1200 (3 laps w/1 lap recovery) + 4 x 100 (20 sec recovery)  repeats  with 1 mile recovery. 

Saturday Run –  ***START AT 7:00am. ****  This Saturday has a 14 mile easy run; 7 miles for Half Marathoners.   There will be contingent of our group, including myself, doing the PHUNT 50K Trail Run on Saturday.

Sunday Trail Run –Start at 9:00 am for one loop of the AHS trail.  Gaye and I ran them today and there were a few icy spots, and a few muddy spots, but still very runable – go for it J

Tom Nelson has constructed a site to show our routes and water stop locations for the long run coming up each week.  You can indicate your intention to run and see who else is planning on showing up – one more incentive for getting there. Check back to the following website later in the week for the latest info on water support:  http://www.runningahead.com/groups/truman/Forum

"I like running because it's a challenge.  If you run hard, there's the pain - and you've got to work your way through the pain.  You know, lately it seems all you hear is? Don't overdo it' and? Don't push yourself.' Well, I think that's a lot of bull.  If you push the human body, it will respond."
          - Bob Clarke, Philadelphia Flyers general manager, NHL Hall of Fame.




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