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
Thursday: 4 miles meduim pace & 15 minutes FT
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!