Workout Wednesday for Week 9

This Saturday's run will be around Creve Coeur Lake

I'm proud of all of your progress so far.  Most of you have been keeping in great communication and we've experienced very few injuries which means we're training properly!  Keep it up!

As always, remember the reason.  The struggles we go through in training are far less than those patients for whom we're training to help!

Next Training

• Saturday, February 2
• Creve Coeur Lake Tremayne Shelter
• 7:45 am Start time

Like On Facebook

• Run Coach Jeffrey for team pictures and motivation
• You don't have to have a public profile to use Facebook as an information portal

Mark your Calendar for PIZZA and our Spring Season Injury Prevention and Technique Clinic

• On Tuesday, February 5 at the Leukemia and Lymphoma Society Office
• 7 pm Start Time - one hour clinic
• Please RSVP so we get enough food and drink!
• Coach Jeffrey and Coach John will discuss key topics for new athletes and experienced ones alike that include:  differentiating between soreness and injury, how to avoid common injuries, what to do when they arise, how should you be running with your feet, breathing, arms, etc.

The PURPOSE of this week's training

• We are about 50% of the way through training, which means for most we continue "Base Building" - gradually increases your long run Saturday and Total Weekly Mileages
• Are you interested in getting Faster?
• Contact me and the coaches will begin transitioning you into the next phase of "Strength and Speed Work"
• You must be healthy and current with the existing training program

Are you on the 5K Program?

• Continue to repeat the final week of your current schedule
• Explore the idea of improving your pace, incorporating running or attaining a specific goal
• Contact me if you have questions; we have PLENTY of time ahead of us

This week's Coach's Tip

I want to build around John's message last week regarding nutrition on the course.  When you are at a point in training, whether walking or running, and the workout is longer than one hour then you must fuel your body.  And, you should continue to resupply this energy every 45 minutes to one hour thereafter.  These are suggestions based on common endurance athlete needs and you may find that you need to refuel before or after these times.

The most popular way to supply this energy are GU packets, which can be found at any running store (like Big River Running) and many sporting department stores (like Sports Authority or Dicks).  There are also different consistencies or forms, such as blocks, liquids or beans.  Try a variety of these to see what you like best and then stock up.  Try these when close to home in case you need to use the restroom.  It is very common to feel digestive issues when reaching mileage you've never done before.  Don't let the first experience be your last because you will overcome this and then start to enjoy the mid-training fuel.

Another alternative, depending on your tastes, are to power bars designated for "mid workout" - as opposed to end of work out or recovery - because they also help replenish other essential nutrients and electrolytes.

Try a variety of energy and see what you like best!  

Go TEAM!

--Jeffrey