CONGRATULATIONS ATHLETES! ( I will now be referring to you all as “athletes”, because you have earned this distinction)

 

CONGRATULATIONS on completing day one of your 10-week journey!  You have now officially committed to this life change, and I hope you are excited!  For many, just signing up was a huge step, and I want to recognize and commend you for taking that giant leap of faith!  By getting out of your bed early this past Saturday, and venturing out into the cold, you have now made a sizeable dent toward breaking out of your comfort zone, and you should be quite proud of yourselves!  Your coaches know full well how difficult and important this endeavor truly is for you.  We hope this adventure proves to be very rewarding, fulfilling, exciting and fun!

 

It was certainly chilly last Saturday but not too bad...  Speaking of inclement weather, moving forward, you will undoubtedly be faced with the decision of working out indoors, or bundling up and forging outside into cold temperatures.  ALL athletes confront this decision regularly!  Simulating the April 5th race conditions throughout your training is critical, so please run outside whenever possible!   This brings me to my first topic:  HOW TO DRESS FOR COLD WEATHER WORKOUTS.

 

First of all, let me pass along a good rule of thumb...Dress as if it were approximately 10-15 degrees warmer than it actually is!  This is because your body temperature will rise quicker and higher than you think, and you may become too warm if you don't dress appropriately.  However, it is vastly better to overdress than to under dress.  In other words, it is better to wear too many articles of clothing (because you can always take something off and tie it around your waist), than not enough, and wishing you had another layer or two.  If it's 30 degrees, and you're heading out the door, dress for 40-ish degrees.  But what do you wear exactly? 

 

It’s all about LAYERING!  Let's talk waist up... Make the first layer something lightweight (usually short-sleeved, unless it’s really cold), but not cotton! (ladies,-a non-cotton sports bra usually suffices)  Cotton against your skin is a huge no-no!!  Cotton absorbs moisture very quickly, and if you're sweating and it's cold, then you will become cold very quickly!  Try polyproplyene, lycra, Dry Fit, even polyester.  Some sort of cotton BLEND is even better than straight cotton. Look at the tag.  The second layer should also be something lightweight, but long-sleeve, preferably.  Again, no cotton here, but not quite as critical…  You’re looking for products that are breathable, and that "wick" moisture away from the body like the materials listed above.  For example, the Body Armour line is great.  Finally, a light weight shell, (jacket) completes the upper ensemble.  For this third layer, you definitely don't want a heavy coat.   

 

The waist down is more of a person-to-person judgment.  Many people wear tights.  However, if you'd rather not be caught dead in tights, try some sort of comfortable athletic pants.  Generally speaking, the waist down area doesn't get as cold as the waist up area, so use your best judgment here.  FEET…Again, generally speaking, most lightweight, non-thick, non-cotton socks work well.  Wearing thick or thin socks depends on how much comfort you need, and this is through experimenting… And to finish the ensemble, please wear a lightweight pair of gloves (cheap!), and a non-cotton hat that covers the ears.   

 

Please keep in mind that these are tried and true GUIDELINES.   Modify, adjust, and experiment according to personal preference and the weather.  Sometimes only two of the three layers will suffice.

 

Please try to be as CONSISTENT as you can with your workouts.  “Consistency” will be addressed in next week’s letter…

 

   This week there will be two Shoe Clinics:

 

I want to now remind everyone of our resurrected team mantras that I shared at the orientations…"WHEN WAS THE LAST TIME YOU DID SOMETHING FOR THE FIRST TIME?"  Continue to seriously ponder this.  Let’s make THIS that thing!  Do something for YOURSELF!  Remember, anyone can do this program!  Also, please keep in mind, as you make progress toward this healthy lifestyle change there are new and different levels of commitment.  Because with every action taken, with every change carried out, even for an hour, should be considered a success!  Success breeds success.  STAY POSITIVE.  Write down your goals. This lends itself to accountability.  You’re not alone on this thing.  Remember that!  We’re all in this together!  That’s why it’s called the training TEAM!

 

I'm going to try to finish each letter with one or two of my favorite quotes, but in this letter I’m simply repeating our Team Mantras.  The second one, which piggy backs the one above is… "IF NOTHING CHANGES, NOTHING CHANGES!"  If you keep doing the same thing(s), the same results will take place!  Don’t expect ANY difference(s) to occur, if there isn’t a change!  I firmly believe this.

 

This week I will be working out with the Shady Grove Training Team.

 

 

GOOD LUCK, STAY FOCUSED, AND HAVE FUN!!

 

Danny Shea (10ktrainingteamheadcoach@sportsbackers.org)