Tuesday, June 21, 2011


Below is information on our summer training and some tips re. food, hydration, bathroom, warm up, mental state, etc:

I. SUMMER TRAINING SUPER SALE!!! Yay! Look at these exciting prices for the summer:

8 Tuesday Track Sessions from 7/5-8/23
-track workouts which will incorporate some core / strength training at the end of the workout. If you are more interested in running, you can shorten the strength portion of the workout. For beginners, this session will involve more strength and less running while you build up.

4 Thursday sessions (7/24, 7/21, 8/4, 8/11
-runs working on hills, tempo, stairs, pacing, etc at various locations)
Total=12 sessions

8 punch card (use for any of the above runs): $90 (returning clients=$85-bring in a new client who purchases a card and get an additional $5 off).

12 punch card: $130 or $120 for returning clients

Drop ins: $15


1. BATHROOM: You get there. You have to pee. The lines are 100s of people long. SUPER SECRET PEE SPOT:
go across the start line and jog for about 200-300 yds. To your left, you will see a honey bucket of love!!! Maybe 5 others seemed to know about this when I did the race leaving 29,995 to stand in line.

2. EAT and drink well the day before. You don't have to carbo load. How you eat the night before will have less impact than how you've been eating the weeks / months before. However, eat something you know will sit well the next day. As it turns out blackened salmon was a bad choice prior to the Mercer half.
During the race, half runners should have at least one food item (gel, etc) on them. Marathoners should have about 3. You should never count on the race to provide for you.
Post race: water, coconut water, chocolate milk, drinkydrinkdrink. Have a banana or something simple to hold you over until the food frenzy (brunch) at Rachel D's.

3. Warm Up: if you are not planning on going out at a difficult pace for yourself, you can think of the first 2-3 miles as your warm up. For you PR seekers, you should do a 10 minute warm up minimum. Jog a bit, run some fast striders for 5-10 seconds, jog some more, do dynamic stretching (high knee, butt kicks, etc).

4. Mental State: You are not truly a runner until you get a little insane. You are all physically ready for this race, and usually people have a good performance in a racing situation. This does not mean that every mile will be a party. Try to keep your focus positive when you hit the rough miles. Maybe you have a mile split you're not proud of. That's ok. Focus on the better miles you've had. Think about where you started with running and where you are now. If all else fails and you get really despondent, consider the people out there running on a prosthetic or in a wheelchair, and tell your inner voice to give it a rest.

If you are going for a specific time, have a general plan of where you want to be at each mile. Remember to factor in the hills. If you feel like you're getting stuck in a pace, do a strider for 50 yds or so to pick it up. When you slow back down, you'll usually slow to a faster pace than what you were holding.

Finally, be proud of ANY performance you do whether you hit a goal or not. If it's not a great day, celebrate the fact that you pushed through it. Either way, you have all trained well and hard. We hope you'll have an enjoyable race and look forward to hearing the race stories at the brunch!

Wednesday, June 1, 2011

11 MILER THIS SATURDAY-Be ready for the warmer weather

The following article has some good tips for warm weather training:

Running in the heat can be just as challenging for some runners as running in cold weather. In fact some runners may find running in the heat to be significantly more challenging than running in the cold. This is because running in the heat can cause a number of different problems including overheating, dehydration, loss of salt and even sunburn. However, despite these potential problems, many runners often find themselves in a position where running in the heat is their only option. Most locations have at least some periods in which the weather will be warmer than ideal for running. Most runners do not want to curtail their running during these times so they simply make a few modifications to ensure they are safe in the warm weather. This article will provide some useful tips for runners who wish to run in warm weather.

Proper hydration before, during and after a run is critical in warm weather. Runners can lose a great deal of water through sweat in warm weather and failure to properly replace these fluid levels can lead to dehydration. Runners are advised to drink water or replacement drinks before their run and to also drink periodically throughout the run. There are a number of hydration packs available which make carrying your own water on runs quite easy and comfortable. Runners should plan on taking a few small sips of water or replacement drink every 15 minutes or so as opposed to waiting until they feel thirsty to take a drink. This is because once the runner begins to feel thirsty; they have already started to become dehydrated. After a run, the runner should weigh himself and drink 16 ounces of water or replacement drink for each pound he lost during the course of the run.

Runners are also advised to consider using sports replacement drinks instead of water when running in warm weather. This can help to prevent hyponetrimia which can develop when the runner drinks too much water and the blood becomes diluted. Runners lose a great deal of salt through sweat and not replacing this salt can be damaging to the runner. For example marathon runners who only drink water during the race put themselves at risk because they are not replacing the salt that the body needs. However, drinking sports replacement drinks which contain electrolytes can help the body to avoid becoming depleted of sodium.

Dressing comfortably is also important for runners who continue to run even when it is very warm out. The clothing worn by runners in warm conditions should be lightly colored and should be constructed of fabrics which are both lightweight and breathable. This will help to keep the runner cooler. Investing in clothing constructed of fabrics that wick moisture away from the skin can also help to keep the runner more comfortable in warm weather.

Exposure to the sun is also usually a concern when running in warm weather. Wearing a lightweight, breathable hat can help to keep the sun off the face without causing the running to overheat. Runners should also consider wearing sunscreen to protect the skin in warm weather. There are several brands of sunscreen available which are designed specifically for use by runners and other athletes. These sunscreens are less likely to drip into the eyes and cause stinging or burning than other types of sunscreen.