Email #10 from Coach Don

Routes: Be sure you are going to the website and checking out your weekly routes before showing up for the weekend runs for several reasons. As the runs get longer they will by nature get more complicated, with more turns and they will be taking you to new places. If you are a visual person, there is a link each week on the message board to a map of the route.

But more importantly, with the size of the group, we are taking people on similar routes but each group has a slightly different route. So if you are just following the person in front of you, they may be on another team and take a slight variation in the route. So know where you re going.

Clinics: Nutrition is this Wednesday at 6:00 at CJW Medical Center (Chippenham). A good clinic to help you understand the impact of food on your training (Note: this is for the Richmond group. We are still working on a Nutritionist)

On August 23 (This date is different (Same week, different day) than shown in the training book) we will have our next clinic. This clinic will be about core strength training for running. It does not sound exciting but this is one of the best things you can do to improve your running. We will also have a short clinic on running form as part of this clinic for those of you who missed the running form clinic. I may even bee the guinea pig.....

T shirts: And now the most important thing in many weeks. The T shirts that are part of the program should be printed by Thursday of this week. So this weekend you will be able to pick up your Official SportsBacker's Marathon Training Team T Shirt for 2006. I am sure this will be a hot item (as the would not let me in on style design this year!!!!)

Visit From Richmond: I will be coming down to run with the Rocky Mount team some time in the month of August. We are working on a date which we have tentatively said to be August 26. I hope you can make the run that date. I will be bringing your t shirts that weekend.

Heat: No lectures this week. I have added another Sag stop this weekend. So make sure you stay hydrated. Start the night before your run. I'll sweat with you this weekend