Go TEAM! Wow, can you believe how close we are to event day? I'm keeping the bullet points short because the two most important things this week is that you attend the Know Before You Go meeting (which is this Saturday's GT) and the Coach's message below.
Next Training
- Saturday, March 30
- 7:45 am
- Creve Coeur Park, Tremayne Shelter area
Know Before You Go
- Please try your best to make this training, or reply to Rich B and I if you cannot, because it is our KNOW BEFORE YOU GO meeting
- If you email that you cannot attend then we can make sure to get you the necessary information separately
--Coach Jeffrey
This week's Coach's Message is brought to you by Coach John and Coach Kevin!
Use the run/walk this Saturday as if it were event day. Call it your dress rehearsal since, for several of you, it is your longest mileage so far.
Stick to these tried-and-true guidelines:
- Hydrate well this week, get plenty of sleep, make your weekday runs/walks are easy, eat a good meal the night before and try to eat a little something Saturday morning. DO NOT TRY ANYTHING NEW!!!
- Saturday morning, be sure to start out about a minute or two slower per mile than you normally would. This is something you'll want to remember on race day also. Contain the excitement of wanting to start out too fast. That's the easiest way to hit the wall late in your run. Instead, start slower and conserve your energy. You'll be glad you did.
- Think head-to-toe what you'll need for Saturday morning and lay it out Friday night (shorts/skirt, training shirt, shoes, socks, body glide, hat, running watch, etc.). The temps should be a little warmer this weekend. Remember, it's better to start out a little chilly. You'll warm up very quickly, though.
- Once we're finished with this run/walk, we'll start the best part of training - The Taper!!
About Tapering:
- Beginning next week, you'll see a noticeable decrease in your miles. This is done to allow you to rest and recover after 5 long months of training. Over the past few months, especially on your long runs/walks, you've put a lot of stress on your body. As you've been training, you've torn muscle fibers in your legs and rebuilt them. The long runs/walks really take a toll on them. These next two weeks will allow those fibers to heal and rebuild for your big event. It will also allow you to rest your body and mind. Any minor injuries you've been nursing should heal during this time.
- One of the worst mistakes an athlete can make is to over-train. A long-distance runner would never run 26 miles the day before entering the Boston marathon, and a weightlifter in the Olympics would never lift world record weights the night before competition began. When undergoing an intensive training regimen for an upcoming competition, athletes will often initiate a practice called tapering several days or even weeks before the event. Tapering involves a gradual reduction in an athlete's workout demands in order to allow his or her body to recover from the stress.
- Tapering is not just about reducing strain on an athlete's fatigued muscles, it's also about allowing all of the athlete's systems to restore themselves after intensive training sessions. A sprinter's fast twitch nerves and muscles, for example, may need a few days of rest in order to handle the demands of the upcoming competition. A long-distance runner's slow twitch nerves and muscles, however, may take several weeks to fully recover before a race. Different types of athletes require different tapering periods, since they utilized different muscle and nerve groups in competition.
- The biggest fear for participants during this time is that they will lose endurance. This is not the case. This part of your training is equally important as the past 5 months. Trust me, you'll have plenty of endurance and strength for your event.
- At this point, your body is accustomed to taking in additional calories due to all your training. Now that you'll be cutting the miles back, you will no doubt still crave those calories. Be careful of what and how you eat during the next couple of weeks. It's natural to gain a couple of pounds but you don't want to put on too much weight. This could make you sluggish on event day. Instead, eat smaller meals more often. Take in good carbs (fruits, vegetables, pasta, smoothies, etc.). Drink more fluids. Not only will this keep you hydrated, it will help curb your appetite when you get hungry.
- If you've been cross training lifting weights, doing hills or speed workouts, I recommend you stop those activities from here on out. The only thing you'll need is your short weekly runs/walks to keep you in shape. It will also allow you to get more rest. One more thing is to do your best to stay healthy. Tapering can sometimes lower your immune system's ability to fight off colds.
Please don’t hesitate to contact any of the coaches if you have any questions about any part of your training. Event day is right around the corner and you need to be in the best shape possible. We’re all here to help you.
Also, don’t forget to check the blog to review all of the tips we've given you this season. This would be a great time to review all of them.
All of you have come so far over these past few months. You've raised an incredible amount of money that will help countless patients. Your dedication to the mission and perseverance has been truly inspiring. The coaches, mentors and staff are honored to be working with you. Take some time this week to look back on all of your accomplishments so far. You deserve it, Heroes!
Go TEAM!
Coach John
Coach Kevin
