Email #5 from Coach Don

This weekend will be our sixth weekend of running. For the first five weeks we have kept relatively the same mileage so you get used to running with the group and to start to build consistency in your running.

This week we start our climb to the marathon. Each week from here on out we will be increasing our mileage. For the summer our runs will increase one mile each week with a drop back in mileage every two weeks. Shortly after Labor we will be alternating long weeks with shorter weeks. These long weekend runs are the most important part of the training. So as we increase the mileage it is even more important that you get in the long weekend run. If you can't make Saturday you are always welcome on Sunday (for the Richmond Team). If you cannot make the weekend, try using the [email] to see if anyone else has a weekend problem and you can do the run on Friday or Monday.

Speaking of the message board, be sure to check it out on the website. (www.marathontrainingteam.com ). There are lots of good things on the message board. Each week one of the coaches, Ron Hilicki, maps out the route and posts a link. So if you area visual person and a map helps, look there. There have also been some good message trails that talked about stuff like water bottles, cramps, women's support garments and lots of other stuff.

There are also a number of groups running on days other than the long weekend run on the website. I see from the message board that there are other groups. So if you have a group running together, let me know and I will post it on the website.

Finally, lets have some fun. The 4th of July is rapidly approaching. So to celebrate, on the weekend of July 1 and 2 we will have our annual dress up for the Holiday contest. Rules are simple. Dress up in your best Red, White and Blue. It can be as simple as a red shirt and blue shorts. It can be a carried away as a participant several years ago that have her kids bodypaint her in the colors. Group costumes for the smaller group of your running buddies are encouraged. Only rule is that you have do to the run in your costume. And I reserve the right to make up anymore rules as I think of them....... All winners will be decided by the coaches. WE promise fair and unbiased judged but bribes will be considered......Those of you who are not native of this country are welcome to represent you native country. (Robin/Kevin...just no Guinness on the route please)

Have fun, see you this weekend.