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201 O.C Half: 6:45 prep , 6 miles of gracious running in Yorba Linda

Hello Runners!

Great job 1/25!  I love that those of you with aches / injuries let me know about them.  I hope my suggestions helped.  Keep me posted!  Along those lines, I’d like to offer you all a show & tell.  Let’s arrive a little early next Saturday and I will show you some things that help with tight muscles, as well as miscellaneous items useful to runners (not a sales pitch!).  I will keep it brief and after the run you can try the things out and ask questions.  Now, for this run, we are sending you on a field trip! Directions will be provided.  Karen and I are on taper so we will only run the first mile with you. Then I will wait for your return and Karen will find a place on the course to take your picture and cheer you on.  BE PREPARED!  You will need to be FUELED, HYDRATED, and COMFORTABLE for this and future runs.  Hydration starts the day before a long run, fuel  at 5:00 – 5:30 am, and use whatever you might need for comfort (anti-chaffing, sunglasses / sunscreen, KT tape, etc.)  Carry water / sport drink with you!  Now for this week:

Sunday (1/26/14): 3 miles Easy Pace

Monday: 35 minutes FT

Tuesday: 3 miles Medium pace, & 15 minutes FT

Wednesday: off

Thursday: 4 miles meduim pace & 15 minutes FT

Friday: off

Planning ahead, I like to have a pre-race potluck breakfast at my house after the 4 mile taper run.  Please mark your calendars!  Also, it’s time to start thinking of mantras!  Do NOT underestimate the power of a mantra!  I have one for during a race and one for approaching the finish line.  Like a new pair of shoes, you should try out your mantra prior to race day.  To come up with your own power words, be aware of your potential weakness: fatigue, lack of confidence, posture, desire to quit, etc.  Find words that overpower that feeling.  Keep it short, something you can repeat in rhythm with your cadence. Try some out on Saturday (like on Yorba Linda Blvd).  I will ask you to email me your favorite.  Yes, homework!  Now, looking back to last week’s GFR, I got the app Kristen suggested and love it.  It shows what was hard for me understand; your cadence can be the same when your speed varies,  I hit the 90 (180 counting both feet) and kept it while I sped up and slowed down. Have a great week!

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  • Lynn

    Hi Steph,
    I'll be there. But I have a blister from running the wrong shoes?! last Saturday and bunion challenges. I will try to run 4 Min Run, 2 min. walk, or 3 min. run 2 min. walk.

    January 31, 2014

    • stephanie a.

      ok we can talk at the park :) glad you are coming!

      February 1, 2014

  • Diane W.

    I will come for the tips section at 6:45 but don't think I can run more than a mile. My left knee started hurting bad while running both on Tues/and Thurs. but pain went away in a few hours. Same today on the treadmill. Yes I iced it, I bought new running shoes hoping that would hurt. Time will tell. My goal is to walk/run the half marathon, I need the run to finish in time.

    1 · January 31, 2014

    • stephanie a.

      Ok Diane, We can talk tomorrow. Thanks for letting me know!

      January 31, 2014

  • Karen P.

    I'll be joining Coach Speedy's group for the Tuesday run but since I'm tapering, I won't be there Thursday.

    January 27, 2014

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