Email from Coach Don 09/27

Ok, we are into the final phases of the training... That means we have a long week followed by a short(er) week. So enjoy the drop back week and do let your body use these weeks to recover.

A couple of things: The weather has finally started to cool this week. Just be sure to remember the 20-25 degree rule and don't overdress on the longer weekend runs. When you run, you body has an amazing ability to warm up. You will warm up 20 -25 degrees over the outside temperature. So if it is 50 degrees outside, you should dress how you would go outside not running at 70-75 degrees. The only thing you may want to add is a pair of gloves to keep your hand warm to start. They are easy to stash in your water belt or pants after you warm up. Also remember that we are running at the break of day so it will warm up over the hours we run. An old marathon saying..if you are not cool at the start of the run, you are probably overdressed.

Replacement food. On the longer runs, we have Cliff shots available. Why? At the nutrition clinic we talked about how the body uses the fuel it stores. But it cannot store enough fuel to run a full marathon. Therefore you will need to add more fuel (complex carbohydrates work best) while running. PowerAde, etc add some but most people will need to add more. So get used to using something to add more fuel. If you don't like the taste of the brand we have (which is what will be available on the race course....race day it will be Raspberry or Vanilla), try one of the other brands you can get at the local running stores. Or find and alternative (cliff shots, jelly beans, grapes, honey are some)and get used to using it on the next two long runs.

Clinics: I heard good things about the mental clinic. We will have two more "clinics". In the two weeks before the race we will have the clinic that most people find most useful....Race Preparation...Plan on coming to this clinic, particularly first time marathoners. And next week we have out All Teams Social. This year it will be at the Bull & Bear Club (downtown at James Center I, 901 E. Cary Street, 21st Floor....Free parking in the building, enter on Canal Street between 9th and 10th). It will be on October 5th from 6:00-9:00. Appetizers are on us..Cash Bar. Rumors of some music..They are relaxing there dress code, so no need for a coat & tie, but probably not relaxed enough for T shirts and ratty jeans...

Final long run. Our final long runs will be on October 21 and 22. On the 21st, we will be joined by most of the team that has been training in Rocky Mount. I would love to be able to offer them places to stay for Friday night with people on our team in Richmond. I will be putting one or two up at my house.
So if you have a spare bedroom and can let one of them stay, please let me know. My attempt is to match them up with people of similar pace so they have a new friend in Richmond to run with.

See you this weekend.