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Greetings Winter/Spring Runners - Week #4

Saturday was one of those running days you talk about when playing “Well, I ran one time with a broken leg” J   Rene, Gaye, Jim LeClare,  and about half dozen others from our group went up to Fair Hill to do the PHUNT 20k, 26M, or 50k.  Temps were 21degrees, 20 to 45 mph winds that were down right brutal out on the meadows.  I thought Rene was going to get blown into the bushes a couple of times.  I was hoping she did not because THEN I would have to decide whether to go in after her or not. As it turned out she went through the frozen crust and soaked her foot.  Eventually, we decided we had to get her foot warmed up to prevent frostbite.  Gaye had to use her teeth to untie Rene’s frozen shoelaces.  I took off my precious gloves to massage her blue toes until she could feel them again.  All turned out well and we all returned with all our digits :-)

 This was one of those days you find out if you REALLY understand how to dress for the conditions.

 Good luck to those going down to the Disney Marathon or Goofy (Half on Saturday and Full on Sunday).  Willie Gumula, Tom G., Nancy Cooper, Cris Eck, Quana Frost; and if I missed your name – let us know so we can look for you.

 Goals…...it’s that time again that we should be laying out our goals – big goals, little goals.  Everyone should take some time to think what they want to accomplish – for the year, for the month, for next week, for tomorrow.  Goals are what help get us out the door on those nasty days, or days when we would rather be somewhere else.  Some runners will simply carry goals from last year to this year – “xx” number of miles or number of hours training.  For others, this will be THE year to commit to that first marathon, or a particular marathon, or to do their first ultra-trail run, or try a triathlon.  Whatever your goals are:

-Write them down

- Share them with others

-Make a PLAN to accomplish them

-……and let our group help you reach your goals.  If you have a particular ‘destination race’, share with the rest of us.  Maybe we can set up a Destination Race Road Trip J

Winter Running Reminders:

Although cold weather and the holidays can really play havoc on your running regimen, it is one of the best seasons to be a runner. The weather is cool, the path isn't crowded and the running outfits are adorable! It's easier than you think. All you need are a few key strategies and a firm running goal, and you'll be running in any kind of weather. Here are some tips for running in cold weather:

Accessorize: Having the right apparel makes all the difference in the world. Layering is the key to avoiding over- or under-dressing. Consider wearing a layer that blocks the wind; pants, tights and top that wick the moisture away from your skin; and, for the coldest days, a mid-layer that fits more loosely—like fleece—that insulates and moves the moisture from your base layer away from your skin.  Your winter running wardrobe should include a running jacket, hat or headband, gloves, tights and a few long-sleeve shirts. Your body temperature increases as you run, so you don't need many layers in most winter conditions.

Dress for 15 to 20 Degrees Warmer: Over-dressing is easy to do in winter running. Dressing for 15 to 20 degrees warmer than it actually is will allow your body temperature to increase and reduce the risk of overheating and excessive sweat. You should feel chilled when you walk out the door. If you are toasty warm, remove a layer. Less is more.

Be Seen: If you run when it is dark out, wear a reflective vest or flashing lights so you're seen by traffic. In snowy weather, wear bright clothing. Run with identification or a runner's I.D. in your shoe or pocket—just in case.

Take Extra Time To Warm Up: Your body will warm up more slowly in cold weather, especially if you run in the morning. Take at least five minutes to do some dynamic (involving movement) warm-up, and walk briskly before you start to run. It may take 10 to 15 minutes of running before you are completely warmed up and in your running tempo. Take a hot shower to pre-warm your muscles or put your clothes in the dryer on hot for a few minutes then head out for your run.

Hydrate: It is just as important to drink fluids in your winter runs as it is in the summer. Make sure to hydrate before, during and after your runs to avoid dehydration. Use warm fluids in your water bottle or tuck it under your jacket to avoid freezing.

Start into the Wind: Start your run into the wind so you have the wind at your back on your way home. You'll avoid getting chilled by the wind after you've been sweating.

When you finish: Change into dry clothes immediately, THEN do your cool-down stretching.  This will help you avoid getting a ‘chill’ as your core temperature cools down after your run, making you feel the cold of damp clothes.

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 5 x 1200 (3 laps w/1 lap recovery) + 6 x 100 (20 sec recovery)  repeats  with 1 mile recovery. If you do the Session on the treadmill, do 5 reps x 7 min w/2 min recovery, + 6 x Your Top Treadmill Speed w/20sec recovery
Saturday Run –  ***START AT 7:00am. ****  This Saturday has a 10 mile easy run with 4 miles at :15/:30 sec faster than marathon pace; 5 miles for Half Marathoners.   .

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

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.carton@retrievalsystems.com  Take a look.

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

NOTE: We had twelve hearty participants this Sunday for the first New Years Beginning Runner Program.  It was a great testament to their commitment to their goal. 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

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

 ““There is nothing more difficult to take in hand,  more perilous to conduct, or more uncertain in its success than to take the lead in the introduction of a new order of things....but nothing is more thrilling. “

Niccolo Machiavelli


Re: Greetings Winter/Spring Runners - Week #4

So how do I "use time instead of distance" for speedwork? If my 800 yard target speed is 3:45, should I run "fast" for 3:45? and the "slow" for 1:50 (or thereabouts)?

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