Hi Everyone,
Great week of training last week!
Here are some weekly updates:
1) Training Schedules attached to this email. PLEASE NOTE: The 5K-10K schedule is coming a little later. I typed it all out but lost it somehow on my computer.
a) 5K/10K/Base Training Schedule for Beginners and Intermediate/Advanced Runners - COMING LATER TODAY
b) March Half Marathon Schedule (National and Shamrock half marathons)
c) April 10 Miler Schedule (for Cherry Blossom and GW Parkway)
2) We will be holding track practice in Arlington and Fairfax on Wed night - ready to start at 7:00 pm (please arrive about 10 minutes early to warm up and get an understanding of what you will be doing).
3) Sunday long run January 31 at 8:30 am at Iwo Jima Memorial in Arlington.
4) UPDATE STARTING FEB 8 - we will be adding a meeting day to our program. We will be holding tempo/fartlek runs on Monday nights in Arlington at 7:00 pm. We will generally be meeting at Washington and Lee High School but sometimes the meeting place will be Iwo Jima depending on the run. Zak Andereck will be the coach for these runs and we will always let you know a week prior where to meet for the run.
5) Pacers Store Event of the Week -
FREE Injury Clinic
When Thursday, January 28, 2010, 6:30 – 8pm
Where Pacers of Arlington (Clarendon)
2100 Clarendon Blvd.
Arlington, VA 22201
Note Do you have an injury or pain that hurts when you run?
Get a FREE screening from Pacers’ Team Physical Therapist Robert Gillanders, DPT, a.k.a. “Doctor G”.
Doctor G will spend 10-15 minutes with you (one on one) and recommend stretches and strength training techniques to address your specific needs. First come, first served.
6) Tip of the Week: Nutrition for Winter Running
What is a big nutritional mistake made by winter athletes? Failing to drink enough fluids is a major problem among winter athletes - runners and winter hikers alike. Cold blunts the thirst mechanism; you will feel less thirsty despite significant sweat loss. That is, winter athletes need to consciously consume fluids to replace the water that gets lost via breathing. When you breath in cold dry air, your body warms and humidifies that air. As you exhale, you lose significant amounts of water. So keep drinking fluids and always bring some with you to practices.
What's best to eat to warm up after running? If you become chilled by the winter weather, as can easily happen if you wear sweaty, wet clothing or forget to wear a hat, the best way to warm yourself up is to consume warm carbohydrates - hot cocoa, mulled cider, and steaming soup, as well as oatmeal, chili, and pasta. The warm food, added to the thermogenic effect of eating, contributes to rapid recovery. Cold foods and fluids on the other had can chill your body.
Why do we gain weight in the winter? Some people eat more because they are bored and less active. Instead of going out running, they are eating mindlessly in front of the television. For others, the change of seasons has a marked affect upon their mood (known as Seasonal Affective Disorder). Changes in brain chemicals increase carbohydrate cravings and the desire to eat more. Holiday temptations also contribute to weight gain. One weight management solution is to stay active in the winter. Come to the group and get moving and socialize. You may benefit from getting the sunlight too when you are outside -- it helps to battle the winter blues.
-source: article "Winter and Nutrition: Fueling for cold weather exercise" by Nancy Clark
7) Quote of the Week: "Mental will is a muscle that needs exercise, just like the muscles of the body."
-Lynn Jennings
8) As always, Pacers Fun Run Reminders: Here is a link to the list of all the fun runs to keep fit during this cold time.
http://runpacers.com/Content/Training.cfm?carttoken=S7469A4102809064419&Category=12
9) Here is a link to the other Pacers 2010 races for the year. Mark your calendar now and start thinking about your goals!
http://www.runpacers.com/pacers_races/
*The Valentines Day Race, 'Run the One You're With" is the next race on Feb 14 from the Pentagon Row Pacers Store. Sign up today!
Keep moving forward each week and you will improve. Call with any questions at 703-336-9858.
Sincerely,
Bridget
Pacers Training Groups
703-336-9858
Thursday, January 28, 2010
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