Having trouble viewing this page? Click here to access it directly.
Congratulations
Once Again Athletes!
You have definitively proven to yourself that you can conquer 5 miles!
I say "definitively" because you’ve done it two consecutive weeks.
Outstanding effort! That’s a great mindset to have leading into
this Saturday. Not to be outdone, congratulations to the Intermediates
for completing 7 miles. For many Intermediates, this was their longest
run ever! You folks that surpass the next "never seen" milestone,
week after week, amaze your coaches and me, and hopefully yourselves!
By the way, it's no coincidence that the word "mile" is in milestone.
:-) You need to be commended for your gritty determination.
Walkers and Novice are approaching the peak distance of their training - the
6-mile mark. Please don't view this as an ominous distance. In
fact, if you've been reasonably consistent with your workouts, then your body
will be conditioned to handle it. It's only one more mile.
For many, ONE MILE was a big deal. Now look at how far you’ve come.
Go a little slower than usual and take in more fluids. We (your coaches
and I) fully understand that the 6 miler will be the longest many people have
EVER gone in their lives. After this Saturday, you will have completed
8 full weeks of training. You have truly and literally come so far!
You should now be slowly embracing the idea of, "there's nothing I can't
accomplish!" Full steam ahead to the finish line! Just a
reminder to be cautious about your training though and don't overdo it!
We will begin the tapering process after Saturday, and we will discuss it
in the next email.
Here’s what I am absolutely recommending that
everyone does regarding this 6 miler coming up... Pretend it is the actual
race! What I mean is, do everything that you’re going to do for the
actual event… Start the night before. Get your workout attire ready.
Eat a light carbohydrate dinner, and then lie on the couch sipping water and
watch the local weather for Sat. morning. Sorry, but social plans will have
to wait! Get off your feet! SIMULATE everything you are going to do
on event day, and the preceding evening. Go to bed a little earlier. This
is a perfect time to rehearse everything you’ve been experimenting with.
Get up early Saturday, and eat the food you plan on eating on race day.
Then, execute your race day game plan exactly as you will for the real deal.
I’m talking-- warm-up/stretching, starting out slowly, pacing, nutrition (water/sports
drink) (I know the water stops will be positioned differently at the race,
-but that’s okay),-even visualize crossing the finish line strong!
Appropriately, this is the “dry run” workout! This can be a tremendous
help. Once again, you are trying to eliminate as many potential “issues”
NOW, vs trying to deal with something for the first
time on April 5th. That is no fun. Ideally, you just
want to be able to concentrate exclusively on your start-to-finish game plan.
I want to briefly talk about the change in the weather...So far, the vast
majority of our workouts have been in cold weather. Many of you may
have never worn shorts (outside) during the entire training! It "appears"
(notice the quotation marks) that the weather has changed for the better,
and so we need to consider the elements of warm weather training. I will
say that there aren't tremendous changes. First
of all, get outside! If you've been on a treadmill for most of your
workouts, you now have no reason to be cooped up inside exercising.
Again, we have to simulate race conditions. Next, be disciplined with
fluid intake. Two years ago the race was quite warm, so please rehearse
when and how you’re going to take in fluids. This may mean carrying
more water with you during your workouts and/or hydrating extra before and
after. Also, even though you have a solid base fitness level, your body
"may" react adversely to the increased temperature during your workout.
Don't get discouraged! It's just a slight adjustment. You've been
bundled up for 8 weeks. If it's nice out, you may also be tempted to run harder
or longer during one of your workouts. Resist the temptation!
Please stick to the schedule. Like I mentioned above, overdoing it now
could be disastrous. You may also want to consider a hat, sunblock,
or even sunglasses. Get the experimenting in now because we are running
out of time!
I am looking forward to working out with the Midlothian Family YMCA Training
Team this Saturday. I want to apologize for not reminding everyone to
wear green last Saturday in honor of St. Patty Day. I was so engrossed
in the injury topic that it slipped my mind. I understand many teams
didn’t need a reminder! Thank you Head Coaches. Keeping this thing
fun is important! J
Here is a final reminder about the remaining clinics (What to expect on race day) I will be conducting, which are taking place this week: Tonight (3/18) at 6:30pm, Downtown (3/19) at 7pm, Shady Grove YMCA, & tomorrow (3/20) at 7pm, Midlothian YMCA. I highly recommend attending one of these clinics so you feel more comfortable and calm regarding what to expect on the big day!
Just a reminder that your top notch coaches are volunteering their time and sweat. The vast majority of them are doing it because they either love fitness, they love helping people, or both! Please do me a favor and “high 5” them if you get a chance. Thank you.
On staying focused - "Obstacles are those frightening things that become visible, when we take our eyes off our goal."
On perseverance - "Few of us know the extent of our capabilities;
we have never pushed ourselves hard enough to find out!”
On
doubting yourself - "Those who say it cannot be done,
should not interrupt those who are doing it!”
Let’s not forget our mantra - “When was the last time you did something
for the first time?"
Get outside, rehearse, train intelligently, don’t miss anymore workouts, don’t
waste this great weather, maintain your momentum, superb work so far, Make
it FUN!
Best of luck!
Gotta’ run,
Danny (10ktrainingteamheadcoach@sportsbackers.org)