Last 2010 Half Marathon Group Run

It is hard to believe that we have been training together for 11 weeks! When you first begin a training regimine it seems like a daunting task. However, the weeks fly by and you are at Race Day before you know it!

I am truly so proud of everyone on this training team. It has been amazing to see how everyone has tackled high mileage and sore muscles. It was fun to share in some laughs this past Saturdays with some healthy,low-fat donuts (ha, ha!).

I am looking forward to seeing everyone run the Half Marathon next Sunday. I hope it will be inspiring, confidence building and a FUN experience for you all.

Enjoy a REST Week with tapering and some extra carbohydrates for Race Day!

Tips on How to be RACE READY...

You've done the training, you're feeling fit and NOW Is the time to think about your strategy for the big day. Here are some tips to get ready for RACE DAY-Sunday, October 3rd:

-Taper your Training and have 2 REST days before the race

-Get Stretching-try incorporating a stretch routine EVERY day

-What should you eat?? Don't try a new meal or something you've never eaten...this is NOT the time to be adventurous. You definitely want carbohydrates to make up about 70% of your evening meal (before the race). I would also suggest some protein in this meal too.

-Hydration before the race-drinks lots of water the day before and drink 30min-1 hour before the race. You might be up the night before the race in the bathroom but it is better to go into the race hydrated vs. dehydrated!

-Sleep-Try to get 7-8 hours each night in the week leading up to the race. Have an early night the night before the race. Don't despair if you have a restless night (nervous jitters), one night out of seven won't make that much difference to your race performance.

RACE DAY STRATEGY:
-Don't change anything!! No new shoes, outfits, food, drinks, etc. that you have not tested before.
-Get to the race site early-at least 45minutes early
-Go to the bathroom before the race, there will be lines!
-Have a race plan...decide where you want to line up, try to have a warm-up pace in mind to start off the race. Remember you are going 13.1 miles, utilize the first few miles to warm-up!
-Enjoy the RACE-You've trained hard for this, and you are possibly the fittest you have ever been. Applaud yourself to making it to the start line...you've earned this recognition! Have a positive mantra in your head "I can do this", "Look how far I have come", etc.

I am definitely very nervous on race day but seeing all of you there will definitely help my jitters. I am looking forward to seeing all of us cross that finish line! And, if you haven't raced before, the feeling of accomplishment you have after finishing is truly hard to explain. Just know this feeling will stay with you a lifetime!

Group Run #10

2 weeks from today we will have completed our goal of 13.1 miles! Throughout the past 10 weeks we have all had sore knees, fatigue and, at times, feeling we are ready to throw in towel. However, the feeling of accomplishment that running distance brings helps to endure any of the setbacks we have faced mentally and physically. From this point on, our training schedule becomes more 'relaxed' and we can start preparing our minds for the October 3rd race.

I saw this quote on the back of my daughter's swim team T-shirt and I thought it was very applicable to all of us who are training for this event....

"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will." -Vince Lombardi

I am so very proud of this team. We should all pat ourselves on the back and put our feet up...we deserve it!

Group Run #9

10 miles and 2 more training runs to go!! It is hard to believe that the race is 3 weeks away. I hope everyone's confidence is building up after tackling a double digit mileage. I wanted to share some inspiration quotes that help me through training. Runners, especially distance runners, have a LOT of time to think about why they run. There are days that I really search for that answer, but these quotes truly help me at times:

"You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement." Steve Prefontaine

"In running, it doesn't matter whether you come in first, in the middle of the pack, or last. You can say, 'I have finished'. There is a lot of satisfaction in that." -Fred Lebow, Co-Founder NYC Marathon

"Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'" -Peter Maher, marathoner

"Running is the greatest metaphor for life, because you get out of it what you put into it." -Oprah Winfrey

And Lastly..my FAVORITE:

"I always loved running..it is something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs." -Jesse Owens

Strength Training for Runners

Jan Rowe put together a great class for us last night! I wanted to share with everyone what she put together:

Strength Training is a vital component of any quality exercise program and offers many positive effects, including improved sports performance and resistance to injury. Training all of the muscle groups is important. Core exercises are great because they utilize lots of different muscle groups, therefore creating more fitness gain. The BEST exercises for runners include:

*Squat
*Lunge
*Lateral Step-Up
*Push-Up
*Plank
*Side Plank
*Bird Dog

Implementing strength training into your Race Training Plan will help you build muscle and will protect your body from common 'runner's' injuries. Try to build up to at least 2-3 days per week of strength training, giving your muscles 48 hours of rest in between sessions.

Group Run #8

It is hard to believe that we have only 3 more Group Runs together. The race is just around the corner and although we all might be somewhat nervous or anxious, there is a lot of excitement surrounding the race too.

This past Saturday was the most inspiring of all the weeks...so far...a lot of the group ran the longest they have ever run. I saw so many people just thrilled that that were able to run 8-10 miles. The weather is starting to cooperate with us too...not too hot!

As I was sitting in church this morning, I felt like the message related primarily to us runners. I do not think this was my preacher's intent but as I was sitting there rubbing my achy muscles it was hard not to feel compelled. He was talking about how you reap what you sow, -I was thinking about all the time we spend training, putting in effort, getting in the right mindset and taking time away from work and family and our reward is being prepared for the race ahead. I can certainly take a religous turn with this but I'll let you do that if warranted.

I hope this labor day weekend gives you all REST and peace and, most of all, the feeling of accomplishment for everything you do.

Happy Labor Day!