Hi Runners! What a nice run yesterday. We had perfect cool running weather, bright blue skies and an awesome group for our 18 mile run! I am inspired by the weekly improvement of everyone, coming off a successful Surf City Half marathon, you cruised right through our 18 miler.
Next Saturday we have a field trip to the finishing stretch of the LA Marathon. We'll meet at The base of the Santa Monica Pier by Ocean Avenue. There is parking on the pier and on the north side of the pier. The following is a link to the pier including a parking map. "http://santamonicapier.org/visit/" . We'll probably have to pay for parking. Here is a link to a map with the parking rates. The lots by the pier open at 7:30, so we'll wait for a while to allow everyone to park and get to the base of the pier. http://www.parkme.com/map/?lot=84973
We'll meet at 7:30 AM instead of 7 to allow people to drive to Santa Monica and according to the web site the lots open at that time. We can also have breakfast there after the run. We'll probably be joined by the snails Pace Mission Viejo group lead by Luigi. Our total mileage will be between 10-12 miles.
We'll run north on Ocean Ave. past the finish point at California & Ocean to San Vicente. Right on San Vicente to Brigham Ave, near the VA Center. This will allow you to get a feel for the final stretch of the marathon down San Vicente and along Ocean ave. We'll get to see the scenery you might miss at the end of the marathon due to excitement! Be sure to bring and carry enough gels and water to support you for a 10-12 mile run, because we won't have an aid station at the midway point.
Here is our schedule this week
Monday - rest
Tuesday - 4 medium pace (I'll be at A Snails Pace of you want to run together)
Wednesday - Foundation 45 minutes Thursday - 4 medium - Valentine's Day - treat someone special to a nice dinner. I'll run on my own and will not be at the shop to run with you.
Friday - Off
Saturday 10-12 - field trip! Santa Monica Pier - 7:30 AM
Sunday - 4 easy
I am pasting an article about the benefits of ice baths to help recover from long or hard runs. this was provided by Joy.
Ice Baths: Cold Therapy Ice baths are one of the most effective ways to offset the damage done on a run. ByNikki Kimball
Nikki Kimball, a physical therapist in Bozeman, Montana, was named USATF's Ultrarunner of the Year in 2004, 2006, and 2007. Long runs are essential to the training distance runners because they enable the body to adapt to running greater distances safely and efficiently. Unfortunately, long runs also increase the runner's risk of injury, which can result in unplanned—and unwelcome—time off. One simple way to offset the risks inherent to long bouts of running is cold-water immersion, known to many runners as the ice bath.
Cryotherapy ("cold therapy") constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown. Once the skin is no longer in contact with the cold source, the underlying tissues warm up, causing a return of faster blood flow, which helps return the byproducts of cellular breakdown to the lymph system for efficient recycling by the body. "Ice baths don't only suppress inflammation, but help to flush harmful metabolic debris out of your muscles," says David Terry, M.D., an ultrarunner who has finished both the Western States 100-Mile Endurance Run and the Wasatch Front 100-Mile Endurance Run 10 consecutive times.
Though you could use individual ice packs, cold-water immersion generally produces a greater and longer lasting change in deep tissues and is more a more efficient means of cooling large groups of muscles simultaneously.
The discomfort associated with sitting in a tub full of ice water scares off some athletes. I admit that after my long runs I'd rather reward myself with a hot shower and a big plate of scrambled eggs than an ice bath. However, I have been running ultramarathonsfor nearly 10 years without any significant injuries, and I credit my ritual of post-workout ice baths for much of my orthopedic health.
Over those years, I've discovered tricks to make the ice bath experience more tolerable. First, I fill my tub with two to three bags of crushed ice. Then I add cold water to a height that will cover me nearly to my waist when I sit in the tub. Before getting in, I put on a down jacket and a hat and neoprene booties, make myself a cup of hot tea, and collect some entertaining reading material to help the next 15 to 20 minutes pass quickly. Though scientific research exists to support the use of ice baths to promote recovery, no exact protocol has been proven better than others. In general, water temperatures should be between 50 to 59 degrees Fahrenheit, and immersion time should ranges from 10 to 20 minutes.
Among top runners, I see ice bath techniques that vary within and on either side of these ranges. My favorite method is the post-race soak in a cold river or lake with fellow competitors. A couple words about her technique. Be careful with hot tea or coffee.
I tried drinking coffee while taking an ice bath and was shivering so muct it spilled it on me. Not so fun. :)
Recovery from our long runs is very important. That's why you see very little mileage on Sunday and Monday in this training program. After a long run, the key is recovery so you can build up for the next long run without injury. As we age we take longer to recover so we should space out our hard efforts mixing in easy runs so you can get the most out of the hard efforts. It is pretty simple - run easy on the easy days, do not push the pace. On medium efforts or hard/tempo runs, push the pace; don't race, but you should feel the effort and finish feeling like you have something left. Our long slow distance runs are all about building endurance so don't feel like to have to push the pace at all. It is about teaching your body and mind to approach the long run with patience and to adapt to being on your feet. As a group, you have had some amazing long runs.
I am totally inspired by your efforts.
I look forward to seeing you next week.