Happy New Year TEAM! Welcome to 2013. This week's Workout
Wednesday is being dubbed "Fitness Friday" because you're getting it
today!
Here are a few quick items before I delve briefly into the
topic of safety on the training course.
Next Training Run
- Creve
Couer Park, Tremayne Shelter
- Saturday,
January 5 at 745 am Mission Moment
- Remember
to know your mileage for the day when you arrive and be sure to sign in
and sign out
Keep an eye out this month
- For
a discount night at Big River Running Company
- Clinics
on form and injury prevention
- I
will be emailing dates once they're finalized
Like the Facebook Page
- Run Coach Jeffrey for periodic training
tips, photos from our group runs and updates on TNT
Consider Buying (and I highly recommend you do)
- A
"Fuel Belt", which is something runners wear for longer
distances that has pockets for energy gels/bars and holsters for water
bottles, and a safe place for your keys
- Or,
a "Runner's Water Bottle" which has a hand strap so you don't
have to hold it and a pocket for keys
Help us recruit
- More
participants! Ask your friends and family to join you in this awesome
journey! It is even more fun to train and save lives, while expanding our
team network. It will help keep you motivated, too!
Don't let the weather
- Psych
you out. Yes, it is cold and yes it snows, but training in all weather
conditions is very critical to keep your body conditioned and progressing.
Plus, last week when it was snowing at Forest Park at our group training
it was not only fun to go out as a team, but it was BEAUTIFUL!
The purpose of this week's training
- To
continue to build our base. I promised you that we will be "Base
Building" for up to as much as 50% of our season and the next GT is
no different. Base building is allowing us to develop the bodily systems
we need to complete the event.
This week's running
digest
We know that we are still in base building phase and we've
learned a lot about how the body develops and that we need to stick to the
training schedule as much as possible to get stronger and better, but we can't
ever forget how important safety is when we're out on the training course or at
home around the neighborhood. It is easy to take some obvious things for
granted, many of which because while you might be as safe as you can be, it
doesn't mean others around you are as safe.
Here are a few safety and courtesy tips for review to avoid
accidents and keep it fun for all runners:
- Run against traffic if running on the road and stay on
the sidewalk as much as possible.
- Make eye contact with drivers and wait for an
acknowledgement that they see you. Don't assume cars will stop just
because you see them.
- Travel on the right and pass on the left if running on
the sidewalk trails.
- Never run more than two abreast if you are in a group
and never run down the middle of the trail.
- If you are running an out-and-back route, don’t just
make a sudden u-turn at your turn around point. Stop, step to the right to
allow oncoming traffic the opportunity to pass.
- Alert others when you are passing them; don’t assume
they are aware of their surroundings. A simple “on your left” warning will
suffice.
- Keep in mind that at certain times of the year public
park bathrooms are locked. Eat/Drink about an hour in advance of your run
so you can get it all out before you start if needed. Know where bathrooms
are or find a discreet bush when needed. Trust me, using a bush will
happen to everyone at least once!
- Be mindful of others around you when blowing your nose
or spitting.
- Don’t litter. If you can’t find a trash can, carry your
trash home.
- The running community is a very friendly community!
They love to say good morning and hello. But, if you don't get a response
don't be disappointed, they might be working on
a Personal Record (PR) and going really hard.
- At Forest Park, as much as possible, stay
on the gravel trail. While it is permissible for runners to be on the
paved trail, it is courteous to allow bikers, strollers and blades the
opportunity to cruise freely since they cannot use the gravel trail.
- Congratulate others on a job well done. It
feels good to hear...and to say!
- Smile as much as possible, it'll make you
happier.
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