How are you feeling? Many of us are the "walking wounded" right now. . . myself included. Please be careful not to push too hard, or too long during your weekday runs. These runs are important, but right now your focus should be preparing yourself for 10/21 (your last long run). If you have been nursing an injury that is still lingering, don't aggravate it on a five mile run that makes it so you can't run on 10/21. If you can get in a low impact cardio workout and leave yourself feeling good for the last long run, you will be better off. This even includes this weekend 12 mile run. Listen to your body and use your best judgement.
It takes time to lose fitness: I know some of you are concerned about missing a few days because of an injury, and are worried that it will effect their ability to run their next long run. This will not be a problem. It is the training that you did 3-4 weeks ago that has prepared you for your longs runs, not the running you did 3-4 days ago. Fitness takes time to build up, but it also does not disappear just because of some rest time. Don't let the thought of this create unnecessary stress. (By the way, I am not suggesting you get a box of Little Chocolate Donuts and take up smoking).
Richmond 20-miler: Don is trying to pair us up with a runner in Richmond for those doing the 20-miler. Hopefully we will have a name at the beginning of next week. This way you can find a person at your pace to start the run with. The plan is to mix up the teams by pace (instead of team color), so you will have lots of people to run with. I will email out the route early next week. You can take the directions with you, however there should be 500-600 runners on Saturday, so it will be hard to get lost.
If you plan to run under 20 miles in Richmond, I am trying to find ways to shorten the route. I know for certain the 19 mile point is right beside the finish, so it is easy to drop one mile off the route. I am still looking for a way to drop two miles off.
Rocky Mount 20-miler: I will not be here on 10/21, but we have a 20-mile route ready to be used again that is easy to set up with fluids (only two stops), and has bathrooms (a port-o-pot and the YMCA). I know there are a few staying in Rocky Mount, so I can give the cups, coolers, gels, and fluids if someone is willing to set it up. Let me know.
Race Shirts: Our race shirts should be ready next weekend. I am still rooting for orange shirts! For those not going to Richmond, I will pick yours up. I know some of you requested a t-shirt style shirt. At the beginning of September Don had asked who wanted a t-shirt style (because it required a special order), and only one of our runners said yes. I mistakenly thought that was still an option when I asked everyone about their shirts last week. For those who requested a t-shirt, you will get a sleeveless instead. Sorry for the confusion!
Weather: It will be cold this weekend. This is a good thing. Some of you have not really run on a cold morning yet, so the experience will be good. The general rule of thumb is if you feel warm when you first start running you are probably over dressed. Think about what you are wearing tomorrow, and think about how your body feels along the way. Did you get hot at mile two? Were you still cold half way through? You should learn something from this run, because there is a good chance it could be upper 30's/lower 40's at the start of your Richmond race. Also, don't forget to drink. Just because it is cold does not mean you should stop drinking. You will not be as thirsty, but your body will still need to replenish fluids.
Weekend Route: We are starting at 7:30 from the HT. There is just one route this weekend, because we are all doing 12 miles. This route is not very exciting, but it allows for us to stay close, and see each other frequently on the route. Be sure to use this as an opportunity to motivate your team-mates. On a positive note, the first 8 miles has mile markers that Andy had previously painted, so you can monitor your pace. As always check my directions. See you tomorrow morning!
http://www.mapmyrun.com/view_route.php?r=5f0a3680e1058c2dc386ace473087d6f
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