Looking for a fun 5k?

This race is on a Sunday. If anyone is interested you could run it for fun. Don't let it impact your training however. The entry fee is only $20 ($25 on race day) Friesen 5k Stanley Cup Run.

Since winning the NHL championship on June 19, Carolina Hurricanes players and staff members have taken the Stanley Cup to destinations across the globe. But on Sunday, Sept. 10, it will be back in Raleigh to benefit a great cause.

Weekend Routes 09/09

Here are your weekend routes. We are meeting at 6:30 a.m. at the Harris Teeter. The Richmond team is starting later, but we are still 6:30. I will be at the start, but will not be able to run. I will have some printed directions too. The long route has some new roads. Be sure to review in advance.

10-mile route http://www.mapmyrun.com/view_route.php?r=f489663fc8edc425e5a002f2ef30328b
18-mile route http://www.mapmyrun.com/view_route.php?r=1c84e76793a2010e91ca3fc81e2cae31

This is the first week in a while that out group will be finishing an hour our more apart. So please keep an eye out for each other. Big thanks to Andy and Carol for helping out so much with the fluid stops!

Speed Play

If you want to run faster, You have to run faster.
Speed Play: Everybody wants speed. The most often asked question is “How can I get faster?” The best way to improve you speed is to begin a program of faster workouts.

Why speed? Speedwork helps you run faster and stronger in three ways: (1) It improves your running form. This will greatly benefit you at the end of your marathon. As you tire in the marathon, you will need to concentrate on maintaining your running form. As you do speedwork, you must work on maintaining your form through the entire distance of each repeat. It teaches you to maintain form; (2) It eases you adaptation to oxygen debt. In short, it builds you ability to breathe and process oxygen through your body; (3) It helps you push through the mental barriers of discomfort and doubt. We never said that all running would be easy. By doing these harder workouts you start to stretch yourself mentally and prepare yourself to grow as a runner.

O.K. How do I do speedwork safely? The first thing to remember is that as you start to increase the intensity of your workouts, you are increasing the potential for injury. You need to always be aware of your body and if you feel anything out of the ordinary, be prepared to stop the workout immediately. Follow these helpful hints:

1. Start slowly. If you haven’t been running hard, do not expect to jump right in and do the same workout as the person who has been doing speedwork for weeks or months;
2. Warm up well. Before starting speedwork, run for 10 – 20 minutes to get the legs warm. As you warm up, do several 100 yard pickups at a slowly accelerating speed to get used to going faster;
3. After warming up, be sure to stretch completely. Concentrate on the hamstrings, quads and calves;
4. Ease into the workouts. You should finish each workout exhilarated and tired, but not totally exhausted;
5. Run with someone. Look for people who run at about your same speed. If you are running with people of vastly different speeds, it is no different than running alone. If you are running with people of about the same speed, you will each help the other get a good workout. But remember, each repeat is not a race. Push yourself, don’t Hurt yourself;
6. How fast? We will have a chart at the track that will help you see how fast you should be doing each repeat;
7. Maintain good running form. Yes, you will tire at the end of a distance. Be sure that you are trying to keep good form through the whole distance. Don’t sacrifice form for speed;
8. Run a consistent pace for all repeats. Don’t blow it out on the first one, die on the last one. Also, don’t dog it on the first one and the kill the last one. Use the first several weeks to learn your pace;
9. Don’t overstride. You get faster by having quicker turnover, not a longer stride.
10. Fully recover between repeats. Fully!!!
11. Stay hydrated. There is a fountain at the track.
12. Time yourself on each repeat and record it in your log.
13. Cool down by running easy for 10-15 minutes.
14. Stretch after cooling down.

Track Etiquette and Details.

1. The track is 400 meters (measured one foot from the inside curb);
2. 400 meters is about three paces less than 1/4 mile (or one second running);
3. For all intent and purposes, 4 laps is a mile;
4. Faster runners have priority on the inside lanes:
5. So, you should run on the inside lanes but you should slide outside to let people pass you on the inside;
6. Faster runners be courteous of the slower runners; give them time to move. Be courteous and say something like “Inside” to let them know you are there;
7. To cool down move to the outside lanes and walk, slow run in the reverse direction;

Speed Play Schedule (I am having technical difficulties...this is last year's schedule... just subtract one day)

Half Marathon, Speed, and more

Good afternoon everyone! I hope everyone is having a good week, and has recovered from their weekend runs and races. Sorry for the long email. . .

Fun Stats: First of all, here are some fun stats for you. I estimate our team has now run 5,836 total miles getting ready for our marathon. That is pretty amazing! To give you an idea of how far that is, here is a breakdown.
As a team, we have logged enough miles to have:

• Run 223 total marathons
• Run to Richmond and back 19 times
• Run to Hollywood California and back once

I know that is silly, but I wanted you all to get an idea of just how hard this team is working. You are all doing great.

Half Marathon Lessons: Many of you have completed your half marathons. Some of you set PRs, and others added a new medal to their collection. After speaking with some of you, I know the half marathon created some doubts, and for others it raised your hopes. Both reactions are expected.

1. You did not train for a half marathon - If the race was tougher then you expected, don't be surprised. If you had trained for a half marathon, your miles would have peaked two weekends ago, and you would have begun a taper. We did not do this. You are still training very hard right now. Before the marathon you will have a three week taper to prime your body for a great race.
2. Your legs hurt after just 13 miles - Everyone who ran last weekend had a pretty flat course. Believe it or not, hills are not all bad. Going up means you get to come down. Running on 100% flat surfaces means your legs are using your muscles the same way over and over. This can create soreness. You also never get a downhill to coast a bit. Having some hills in Richmond will help.
3. Your pace was slower then you want - See point number one. You did not rest prior to this race. Also, our speed work is just about to begin. Both of these things will help your pace improve come race day.
4. "How can I do 26, if 13 was this hard" - Remember your training. For many of you this was your first 13 miles. For others, you have only exceeded 13 a few times. Your legs are getting stronger every day. Remember the first weekend run we did from the Y? I bet you did not think running 13 was a possibility on that day either. Just take one week at a time.
5. You will improve - Finally, I always tell myself during training, "Each day, my legs get stronger, by body gets lighter, and the temperatures get cooler." Remember that on those hard days.

Speed Work: Don will be sending out message about speed today or tomorrow. Don't panic about adding something new to your workouts. If you need an extra week to digest the speed work, and figure out a plan, just do hills again this week, and start your speed next week. I am still looking for anyone with track access. If anyone wants to make a "redneck track" who has some low traffic roads, we could paint a dot every 100 meters on a road for a full mile. Otherwise we can organize Fartlek workouts.

This Weekend: We will run a 6:30 a.m. again from the HT. Most likely I will not be able to run on Saturday because of the football game. I plan to run on Friday morning, and Ursula will be running Sunday if anyone is interested (even for a portion of the run). I will however plan the routes, put out the fluids, have directions and be there for the start. I will need someone however to volunteer to clean up the water stop, and someone to hold the drinks at the finish.

Rock and Roll Pics Part 1

Frank was kind enough to make a trip to the beach just to be a fan, coach, and photographer. Here is a link to some of the pictures he took while he was there. How Frank found us in a crowd of 17,000 runners is amazing. If you want a full size version of a picture, let Frank know. Thanks Frank! Snap Fish. Ursula has some others I will post shortly.

Congrats Runners!

Lots of great performances this weekend. The following completed their half marathons:

Rock and Roll Half:
(http://www.rnrhalf.com/results.html)

• Tracy H. *
• Kinnie
• Carol *
• Patti
• Jeff
• Andy *
• Michael
• Ursula*
• Jim

Procrastinators: (http://www.rrrc.org/rrrc/ - click on results to the left)

• Elaine *
• Misty *

* Ran a PR (Personal Record)

If you missed running a half, but would still like to get one in as part of your training, you can run the Ukrops Half Marathon hosted by the Sports Backers in Richmond on September 30th. This will fit in our training, as far as the miles go. I ran this two years ago, and really enjoyed to course.

Race Shirts and Speed

Two Quick things... Race day shirts... Don will be ordering these shirts on or about September 11. He will be ordering Singlets and Sleeveless shirts in men's styles and women's styles. I recommend that you wear one of these styles and it will lessen the heat building on race day. However, there are some of you who always wear a Tee shirt style shirt. If you are one of these people and would rather have me order you a Tee Shirt Style Race Day shirt, you will need to email me back by no later that 5:00 on Friday September 8. Please specify the size and men's or women's style. We will not be ordering extras of Tee shirts, so speak now or forever hold your peace.

Speed work starts this week. We in Rocky Mount are still looking for some track options. Depending on what we come up with, we may be substituting some Fartlek workouts instead of track workouts. Whatever we can work out, we will find a way to work speed into our training. Details of the workouts and a write up will be posted on the website and the coaches will have it at the workouts.

I will email more about race weekend once I have had a chance to talk to all of you. Thanks!