Congratulations Athletes!

 

Great work once again!  Have you done the math?  Completing last Saturday's 3 miler (4 for Intermediates!) was just shy of HALF the race day distance!  We are already halfway there!  Okay, we're now approaching our 4th Saturday workout, and I'm hoping that everyone has adjusted their lives accordingly, to make adequate room for this journey.  Many athletes have inquired about the quality of his/her workout, referencing the terms used in the schedule. (see booklet for descriptions)  For instance, "I did the workout but it wasn't a 'steady' (or 'easy') run/walk.  Is this okay?"   This is absolutely okay.  It is more important to get in the prescribed distance, then to worry if it was an "easy", "steady" or "mixed" workout.  Adhering to these training principles does enhance the quality of your workouts, but not at the expense of over thinking them.  Simply remain aware of how important this process is, and do your genuine best to stay on track.

 

Many other questions and observations at this stage have focused on STRETCHING/WARM-UP. I want to briefly touch on some highlights of this important training component.  First, I need to remind everyone that while we are all following the same training schedule (with respect to your level), no two Training Teams are alike, regarding how they implement their stretching/warm-up.  I have witnessed, heard about and participated in some fantastic group stretching/warm-up routines BEFORE the workout.  Please understand that working out with "cold muscles"(ie-doing nothing) is not smart, due to potential injury.  After starting out with perhaps some easy jumping jacks or marching in place, hitting the most important muscle groups (hamstrings, quads, calves, and groin) at the minimum is key.

 

It would be nice if we could all do a group cool down/stretch AFTER the workout as well, but this is not feasible, as people are returning at different times and getting home is on the minds of most. Most research indicates that it is even more important to stretch afterward. Your legs will be most receptive to the benefits of stretching (ie, injury prevention & increased flexibility) if you stretch immediately after your workout. Waiting 30 to 40 minutes after you're fatigued and tight muscles have cooled down, increases your chance of injury. In short, stretch gently and slowly (no bouncing!) while your muscles are still warm. Make the post workout stretch, part of your cool down process. Your muscles may be tight and contracted, and need to return to their original state; so slow, static stretching is critical soon after.  Many people stretch as soon as they get home,- in their living room or shower!

 

Regardless of what you do before heading out for your workout...BEGIN SLOWLY!  Beginning slowly gradually conditions your muscles and ligaments for the demands of the workout. Plus, you'll have a better workout cardio-wise, if you don't start out too fast, due to the slow elevation of your heart rate.  BEGINNING SLOWLY IS PART OF YOUR WARM-UP.  First-time walkers and runners should especially heed this because you are using muscles in an unfamiliar manner.

 

Remaining committed to a regular warm-up/stretching routine, combined with beginning your workout slowly and following with more stretching, is an outstanding injury prevention practice! It is imperative that you do your very best to minimize the risk of injury throughout this process.  Please consult your coaches for more information on this.

 

Here are a couple outstanding websites for your reference...  www.runnersworld.com.  Once on that site, type "stretching" in the search box, and hundreds of articles, with stretches will come up.  Additionally, this site has endless, helpful information about all aspects of running and walking.  Also, please go to www.rrrc.org.   This is the local Richmond Road Runners Club website which is chock full of information!  Earmark it under your "Favorites".  I will be referring to this site at other times throughout this program. I also wanted to share with you something Sports Backers is doing on their website – www.sportsbackers.org

It is called OurSB and there's all kinds of cool stuff in there, links to the CBS-6 Virginia This Morning clip with John Hurley and Adria Kilbreath, who works at the Midlo Y. and there are message boards, blogs and there is even a 10k Training Team Group. The idea is to build on the uniqueness of each community and get people sharing. Please take my advice about stretching/warm-up seriously.  By the way, try a Yoga class!

 

Another important staple in most every finely tuned training program is that of CROSS-TRAINING.  This will be addressed in next week's Training Team letter...

  

Hey!  Let's get festive, and have some fun this Saturday!  I'd like to suggest we all DIG UP SOMETHING PINK OR RED TO WEAR TO CELEBRATE VALENTINE'S DAY! Sure, wearing something with pink or red IN IT is fine.  Let's give the Richmond residents something to talk about, as a sea of red(-ish) blurs through the streets!  

 

I am looking forward to training with the Chester Y Training Team this Saturday.

                       

Remember, you are now fully immersed in this life-changing process.  Please take time to applaud every little success that you experience.  You are planting the seeds for some "monumental" changes and accomplishments on the horizon, however, NEVER forget how far you've come, even in this short time.  This is very important for focus and motivation!

 

That being said, please ponder some more neat quotes...

 

 

DIG DEEP, PERSEVERE, STAY FOCUSED, STAY INJURY-FREE, & REMAIN POSITIVE!

 

Keep up the outstanding work and please have fun!  Now stop reading this and go workout!

 

Gotta' run,

 

 Danny  -  10ktrainingteamheadcoach@sportsbackers.org