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6 miles indepently or the Coaster Run!

Hello Runners!

I apologize for the late post, my computer was down.  This weekend was unusual, many of us doing different runs and races. We had runners in Sacramento, on the trail, racing on the base, in their own ‘hoods, and many of us ran Brea 8k today.  Congrats to all, who, one way or another, had a great run weekend!  If you were at Brea today and I took your picture, it’s posted on this site.  If you are not running Knotts, please get 6 miles in on your own, or use the Comments section to connect with other Snails for a run.  Now that we are well into our session, you can evaluate your walk / run ratio.  If want advice, ask Jeff, Karen, or myself.  We’ve had new runners mingle into our group the past few weeks, so check them out (on this site)!  Here is this week’s schedule:

Sunday Feb. 23: 4-5 miles

Monday: 40 minutes Foundation Training

Tuesday: 4 medium pace miles & 25 minutes FT

Wednesday: off

Thursday: 4 medium miles  & 25 minutes FT

Friday: off

Now that you’ve ran 8 miles, raced, done hills, etc., you should learn the lingo!  Here are some definitions to help you master the jargon:

Aerobic When you exercise or run at a steady pace so that the exertion level does not leave you excessively out of breath.    Bandit Someone who runs in a race or training program without being officially registered. Bannister, Sir Roger English runner first broke 4-minute mile barrier in 1954.  Bear point in the race or interval where lactic acid buildup physically changes your stride as if you were carrying a bear on your back. Bonk crashing in a race (usually a marathon) attributed to running out of fuel Fartlek Swedish term ("speed play") for workouts where you vary the pace of your running – a mix of slow, moderate, and quick paces at different intervals.Hit the Wall a sudden bonk in which you die so suddenly it is as if you ran into a wall . Jack Rabbit taking off fast from the start  Junk Miles many miles run at a slow pace, attributed to a training strategy by runners who confuse high mileage counts with improvement.  Kick sudden surge that takes you over the line . Lactic Threshold point at which you cross the sissy-baby line from aerobic to anaerobic activity, producing lactic acid in the muscles, a byproduct of anaerobic exertion. LSD long slow distances .PR Personal Record. Sandbagger a fast runner with a talent for acting who will masquerade as a slow runner to lure the competition into complacency.  Splits Your times between mile markers during a race or between selected points during a training run. "She ran splits of 9:00, 9:10, and 8:50 on her way to a 27:00-minute 5k."  Stride the distance traveled in a single long step .Tempo Runs Training runs, usually 30 to 45 minutes in length. A warm up progresses to more intense pacing ranging from one minute per mile slower than 10k race pace to 15 seconds slower than 10k pace at the latter stages of the run.

Have a great week!  See you Sunday or on the 8th for 8!

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  • Corrin N.

    Well I'm going to chicken out and not run this morning. Just watched the news and looks like a high likelihood of heavy rain, don't want to risk getting caught in a downpour. Hope those that are doing the coaster race have a great run!

    March 1, 2014

  • Kristen P.

    See you guys on Sunday for the coater run :) Stephanie should we do a 2-3 mile run on our own Saturday if we are running Sunday like we did before the Brea 8k?

    1 · February 24, 2014

    • stephanie a.

      I suggest it, but it's not necessary. It's a good way to keep in routine of a Sat. run and it can serve as a nerve calmer in addition to a designated time to mentally plan out the race. We meet at the tent before the race for a picture, come by!

      1 · February 25, 2014

    • Alicia F.

      See all of you and Snoopy Sunday.

      February 28, 2014

  • stephanie a.

    Hey runners! I just sent out an email with tips for running in rain. If you don't get it, I probably have your email address wrong. Please let me know via this site or if you have my email address, use that. Thanks!

    February 26, 2014

  • Robin T.

    I'm running the Coaster 10K - see you all Sunday

    February 26, 2014

  • Darryl

    I'm planning run in the Coaster 10k. Anybody else running the 10k? Apropos, It was nice to see a few familiar faces at Brea; albeit brief.

    1 · February 25, 2014

  • Laurel

    I'm running the Coaster Run.

    1 · February 24, 2014

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