Great job on your 6 miler! We're just getting warmed up!
Now it's time to bump things up a little!
Your spectacular training schedule for this week:
Monday 12/24: 3 miles easy pace
Tuesday 12/25: OFF & Merry Christmas!
Wednesday 12/26: 4 miles medium pace
Thursday 12/27: 4 miles medium pace (or run with Coach Jeoff's 102's)
Friday 12/28: 30 minutes Foundation Training
Saturday 12/29: OFF & Winter Session Launch Party!! Woohoo!! Hope to see you at the FV store 6 PM for fun, food, & prizes!!
Sunday 12/30: 8 miles long slow run
Some of you have asked if we will still run if it's raining...the answer is YES!!
We Snails run rain or shine! Think about it, it could rain on race day, so we need to know how to run in inclement weather and find out what will work for us!
Here are a few tips for those rainy, wet training days:
Wear a Hat With a Brim
A hat with a brim can be your best friend during a rainy run. It will keep the rain off your face, so you can see, even in a downpour.
This is one the biggest mistakes runners make when heading out for a rainy run. Wearing more layers will not keep you dry. Unless you're running with an umbrella over your head, you will definitely get wet. If you have tons of layers on, you will just be wearing more wet, heavy clothes. Dress for the temperature, as if it were a dry day. Be Visible Select an outer layer that's light-colored or has reflective strips, since running in the rain often means poor visibility.
Use a Garbage Bag
If you have to wait outside in the rain before the start of a race, a big trash bag with armholes and a neck hole cut out can help you stay dry. You can take it off and throw it to the side once you get moving.
Wear Old Running Shoes at the Start
If you're running a race, keep your race shoes and socks in a plastic bag while waiting at the start. You can check your old shoes in your gear check bag, and put on your race shoes and socks right before you head to the starting line. If it has stopped raining by then, you'll be able to run the race in dry shoes and socks.
Prevent Chafing If you're running long, spread Body Glide (http://running.about.com/od/injurypreventiontools/gr/bodyglide.htm) or Vaseline on parts of your body where you would normally chafe or get blisters -- such as your feet, inner thighs, underarms, sports bra lines (women), and nipples (men).
Protect Your Electronics Store electronics, such as your cell phone and iPod, in a ziplock bag or a water-proof carrier.
Just Run! The hardest part of running in the rain is often just getting started. Once you begin running and warm up, you may find that you actually enjoy it! And it's good preparation in case you ever have to run a race in the rain.
Dry Out Your Shoes When you get back from a wet run, take off your running shoes and stuff them with crumpled balls of newspaper. This helps the shoes keep their shape, and the paper draws moisture away from the shoes.
On the bright side...at least we don't have to run in the snow!! Brrrrrrrrr!!
Happy Holidays, Happy Christmas, Happy Running!!