Patriotic Running Pictures!

We had a great patriotic run on Saturday. Lot's of red, white, and blue. Tracy Hicks took the best dressed award with our nations colors from head to two. She even had a pom-pom in her hair (see picture).




Looking forward to seeing you all next weekend for a shorter weekend run.

Richmond Times Dispatch #4

Here is another article about the Training Team from the Richmond Times Dispatch. This one is also about the heat, and features Don Garber. Most of the information you have already seen in emails from Don, or on our blog. Enjoy!

Email #6 from Coach Don

HEAT: Ok, it has been hot. And humid. What can you do? I don't like to send you real long messages, but at the end of this message there is a write up on coping with the heat.

4th of July: Remember, this weekend we are dressing up for the 4th of July. Dress up in your best red, white and blue.

Time Change: With the hot weather upon us, starting next week, we will start 30 minutes earlier. The 7:00 groups will start at 6:30 and the 7:30 groups will start at 7:00. We will keep these new times until after Labor Day.
Note: The Rocky Mount Team will run at 7:00 this weekend, and discuss running earlier in the summer weeks

Hill Workouts: Hill workouts will start on July 13. These are a more difficult workout that substitutes for one of your shorter weekly runs. More details will follow in next week's message. See you this weekend...

Hot Weather Running:

Summer is here! The bulk of our training program will be during the warm part of the year, so we though it would be a good time to review some considerations and concessions associated with training in the heat. Here goes:

Heat and Performance. The ideal running temperature is between 40 and 60 degrees! During the summer, our body has to work overtime while running to keep the body cool while supplying oxygen and fuel to the working muscles. A rough formula is that you will slow one second/mile for each one-degree increase in temperature over 60 degrees. High humidity and direct sunlight will add to the slowdown. ADJUST ACCORDINGLY. If you run the same routes and courses week-to-week, don’t race yourself or the clock! Take into account the conditions of the day.

Dehydration. When body fluid is lost through sweating and not replaced, you dehydrate. When dehydrated, body cells work inefficiently, sweating decreases, heart rate and body temperature increase, and less blood is available to circulate oxygen and glucose through the body.

DRINK, DRINK, DRINK! Drink water before, during, and after running, as well as throughout the day. Sports drinks work great, but stick to water during the day to stay away from unnecessary calories! The American College of Sports Medicine recommends drinking 16-18 oz. of fluid two hours before exercise. If you don’t urinate within an hour, drink another eight oz. Then, drink 8-16 oz. five-fifteen minutes prior to your run. During your run, drink every 5-10 minutes(you should consume 6-12 oz. every 15-20 minutes). Don’t wait until you’re thirsty! For those of you carrying a water bottle, it should be empty 45 minutes into your run. After your run, start drinking immediately to help replace lost fluids and bring down your body temperature. Aim for at least 16 oz. for every 30 minutes of running. See our prior handout on hydration for more information.

Humidity. We get our fair share of high humidity in Richmond. Under very humid conditions, little sweat can evaporate since the air is already saturated, and it becomes difficult for the body to lose heat. Your sweat provides less of a cooling effect.

We have attached a common heat index chart. Be aware of how humidity increases the apparent temperature; check out the local weather report! Let this information be a guide to determine what you wear, how far you run and at what pace. (NOT ATTACHED FOR EMAIL)

Heat Related Illness. High temperatures, humidity and direct sunlight in combination with heat generated by the exercising body can lead to heat stress, which can lead to heat related illness. The earliest warning signs of heat stress are fatigue, anxiety, irritability, dizziness, or visual impairment. If you recognize and respond to these symptoms, you can avoid serious problems. LISTEN TO YOUR BODY! Stop running or slow to a walk and drink lots of fluids. Get out of the sun and cool off.

O.K., it’s hot outside and I’m going for a run. Here are some tips for training in the heat:

1. Use Common Sense. Don’t run hard in the heat;
2. Drink, Drink and Drink. See above. If you carry water, drink from it often and at regular intervals. Don’t wait until you’re thirsty;
3. Dress Cool. Choose lightweight, light-colored, loose-fitting breathable fabric that wicks away sweat;
4. Adjust Your Training Pace. Start slowly, and run a steady slower pace. If you normally take walking breaks, make them a little bit longer. Don’t compare run times to cooler days;
5. Be In Shape. Isn’t that why we’re doing all this? The better you’re training and less your weight, the less the heat will affect you;
6. Stock Up on Carbs. Eating plenty of carbohydrates, along with hydration will reduce glycogen depletion on hot days;
7. Avoid the Heat. Run during the early morning hours or late in the evening when it is cooler;
8. Run on Cool Surfaces. Hot pavement can irritate the feet and it reflects heat up. Try running on dirt shoulders, cinders, trails and grass;
9. Run In the Shade. If you have a choice, pick a shaded route. Run on the shaded side of the street where possible, even if you have to adjust your route;
10. A headwind is cooler and a tailwind is warmer. Headwinds move body heat away from you, while tailwinds (especially tailwinds that approximate your running speed) wrap body heat around you like a blanket. If you have to choose, run the first half of your run with the wind at your back and then reverse direction;
11. Run Indoors. If you have access to a treadmill, take advantage of it during hot weather. Treadmills are a nice change of pace and allow you to work on form and pacing;
12. Break It Up. If you’re bent on running for, say, an hour on a certain day, break it up into two half-hour sessions, one in the early morning and one in the evening. Further, you could run for a half-hour outside and then finish up with a ½ hour on an exercise bike or elliptical trainer. Let your imagination be your guide.

Adapted from the Competitive Runner’s Handbook. Bob Glover and Shelly-lynn Florence Glover, 1999, Penguin Books~

June 24th Photos

Thought I would share a few photo's from Saturday's run. We had a great turnout with 13 showing up. Thanks also to Nelson, and John for joining us. Dont forget that this weekend is red-white-and-blue day.

HANDOUT: Stretching

One of the most important things you can do to prevent injury is to incorporate a regular stretching program into your training. Your stretching program does not have to overly complex or overly time consuming. But by merely adding a regular (at least five times per week) stretching program of only ten minutes per day can reap enormous benefits for your running.

Basis Rules of a Stretching Program.

• Never stretch a cold muscle. Always be sure to do something to warm up your muscles (light exercise, a shower are good examples.) Never hop out of bed in the morning and start a hard stretching exercise.
• Static Stretching. You never want to stretch a muscle to the point that the stretch hurts. As you stretch out, go slowly, gradually. You should feel the stretch, but not to the point of pain.
• Each stretch should be done between 3 to 5 times. Hold each stretch for 20-30 seconds. The benefits of going longer that 30 second begin to greatly diminish.
• Don’t bounce. One tendency for people new to stretching is to bounce. (going back and forth in trying to get a greater stretch) This tremendously increases you chance of pulling and injuring the muscle.
• Do it Regularly. You can stretch anywhere. In the shower, watching TV, while reading the paper. Just do it at least 5 times a week, but doing it every day as part of your regular routine of life is better. Get into a stretching routine. It does not have to be long, 10 minutes a day may be sufficient.
• Relax when you stretch. Don’t forget to breathe normally.

Stretching and Running.
When I go out for a run do I stretch before I run or after I run? You will get many different answers to this question. My answer--- At a minimum, you should always stretch after you complete a run. Does that mean that as soon as your last step is taken you should begin stretching? Not necessarily. Most people stretch after they have cooled down and had a chance to grab something to drink. This is good because you muscles are still warm but you will not rush thru your stretching because you are hot or thirsty.

At lot of people like to stretch before they run. If you do a short warm up before stretching, you may benefit from a pre run stretch. This should be done if you have been experiencing tightness in certain areas (Achilles, IT Band, etc)

Stretching and Injury
If you are injured, stretching an injured muscle may do further damage. (Please note there is a difference between injury and soreness). However, in many cases, much of the rehabilitation of an injured muscle includes stretching. If you have a muscle injury, seek medical attention and follow their directions.

What Areas need Stretching?

The following list of muscle areas are the main areas that a runner should concentrate on stretching:

• Achilles Tendon
• Calf
• Quadriceps
• Hamstrings
• Hips
• IT Band

Also, if you have an area that is bothersome, it should get extra attention.

What stretches should I do?
Attached are several articles that go through the major stretches runners should use. Although there are several articles, you will see major themes thru the articles. Study the articles and develop what works for you. If you have questions, please see your coach or mentor.

Stretching Examples

Only those who risk going too far can possibly find out how far they can go…T. S. Eliot

HANDOUT: Injury Prevention

You can’t finish the race if you can’t start the race. To complete the proper training for an endurance event, you need two things. You need the dedication to put in he time and effort to train. And you need to stay healthy. Below are some general thoughts on how to make sure you stay healthy. Attached are several articles on injury prevention

How to stay healthy.
Most running injuries are not of a sudden impact type (the wrenching of a knee on the volleyball court.) Rather they are of the overuse type. Running is a repetitive motion and with that repetition comes increased risk of overdoing certain stresses.

These types of injuries are most common in newer runners. You have found something new that you enjoy and you want to get out there and do it as much as you can. That zeal can lead you down the trail to injuries.
Important factors in staying healthy include (those marked with a * have been or will be covered in a separate handout):

• Good Footwear *
• Proper Stretching *
• Following a Reasonable Training Program – The general rule of thumb is that you do not want to increase your weekly mileage by more that 10%-20% in any given week. Your training program has been designed to keep you in the safe zone.
• Staying Hydrated *
• Eating Right *
• Treating Injuries Quickly – Most people know when they have a small injury. By quickly attending to the injury, you can recover with minimal lost time. However, most major injuries occur when the runner ignores the small hurt and continues to train through the injury. In these situations, you do greater damage and have a much longer recovery time.

Am I Sore or Hurt?
One of the hardest thing for new runners to learn is the difference between being sore from training and being hurt. There is no hard and fast rule on this subject. If in doubt, seek the appropriate medical advice.

The best indicator is your level of pain. Never ignore pain as it is the body’s best indicator of the situation. If you are stiff or tender, do not be afraid of taking a day of rest. If the stiffness does not go away after several days of rest or after running a few minutes, you may have a more serious situation. That is when you need to seek assistance.

The bottom line: LISTEN TO YOUR BODY. As you become more experienced, you will learn the difference between being sore from training and being hurt. If you have a question, don’t be afraid to ask your coaches. We may not know, but we may be of assistance.

Use of Ice.
The most common treatment of minor injuries is the use of ice. When hurt and using ice, you will want to ice the injured area three to four times a day, 10 to 15 minutes at a time. For a lot of injuries, an ice massage is effective. Take a small paper cup and fill it 2/3 with water. Then put it in the freezer. Once frozen, tear the paper down to expose some ice while leaving some of the cup to hold. Then use the ice to massage the effected area.

Anti inflammatories.
Since most injuries are overuse injuries, there is usually inflammation involved. In these cases the use of over the counter anti inflammatory agents can help. Ibuprofen (Advil and the like) or Aleve are helpful in these situations.

Run hard, be strong, think big!…Percy Cerutty

06/24 Saturday Routes

There is a 8-mile route and a 5-mile route this weekend. We will meet in front of the YMCA. As always, be sure to do some stretching while waiting for everyone. Both groups will go the same direction again, but the 5-mile group will turnaround at the back of City Lake. The 8-mile group will continue through the streets and aventually cross over Hammond and wind their back.

If you want to add to the 5-mile route, continue past City Lake and follow the Intermedite Route to the end of Lafayette Circle and then return back to the lake and follow you normal route directions back to the YMCA. This should add roughly 3/4 of a mile to your run.