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Yes, only 12 miles. In a small change to the training schedule, we're running 12 miles this Saturday and 14 next Saturday. For our 12-mile route, we will do our familiar Back Bay Loop plus two laps of the Newport Dunes Water Park. Last Saturday was a great test of hydration needs and you all passed the test. You never know what the weather may be on race day, so dealing with the humidity gave you the experience that will be very valuable on some race day in the future.
We are so proud of all of you for such a great job on your 6 mile trail run!!! This coming class we will be running 7 miles. We will be meeting in the parking lot at the corner of Santa Ana Canyon Road and Imperial Hwy. You can park in front of the US Bank and Body Works facing Santa Ana Canyon Rd. Address = 5701 East Santa Ana Canyon Road, Anaheim, CA If your're able to stay after the run we are going to meet at the Corner Bakery for breakfast. Santa Ana River/Yorba Regional Park Run - Course link below. https://connect.garmin.com/modern/course/25970358 Please make sure you get your time in during the week as well. Here is the schedule for this week. SUNDAY - 3 miles easy pace MONDAY - 30 min Strength & Conditioning (S&C) TUESDAY - 4 miles at a medium pace WEDNESDAY - 30 mins S&C THURSDAY - 4 miles at a medium pace FRIDAY - Off Day (If you insist on working out, at least stay off your feet) SATURDAY - 7 mile class Weekly Inspiration: "Our running shoes have magic in them; The power to transform a bad day into a good day; frustration into speed; self-doubt into confidence; chocolate cake into muscle" - Mina Samuels author of Run like a girl. Weekly Tip: 2 Hot Weather running tips from Road Runners Club of America 1. Avoid dehydration! You can lose between 6 and 12 oz. of fluid for every 20 minutes of running. Therefore it is important to pre-hydrate (10–15 oz. of fluid 10 to 15 minutes prior to running) and drink fluids every 20–30 minutes along your running route. To determine if you are hydrating properly, weigh yourself before and after running. You should have drunk one pint of fluid for every pound you’re missing. Indications that you are running while dehydrated are a persistent elevated pulse after finishing your run and dark yellow urine. Keep in mind that thirst is not an adequate indicator of dehydration. 2. When running, if you become dizzy, nauseated, have the chills, or cease to sweat…. STOP RUNNING, find shade, and drink water or a fluid replacement drink such as Gatorade Endurance. If you do not feel better, get help. Heatstroke occurs when the body fails to regulate its own temperature, and the body temperature continues to rise. Symptoms of heatstroke include mental changes (such as confusion, delirium, or unconsciousness) and skin that is red, hot, and dry, even under the armpits. Heatstroke is a life-threatening medical emergency, requiring emergency medical treatment. Saturdays should be your comfortable running pace. We are looking forward to seeing you Saturday. Have a great week. - Coach Jim & Tammy Jim[masked] Tammy[masked] ________________________________ CUSTOM FIT YOUR RUNNING ACADEMY TRAINING Let us help you take the first step to achieve your 2019 half marathon goals. Sign up online today- https://www.asnailspace.net/product/half-marathon-spring-session/ • What to bring Water bottle, interval watch, cooling towel, workout attire & a great attitude! Whether you are running your first half marathon or you are looking for a PR, we can help you. Don't hesitate to contact coaches Jim Giordano or Tammy Giordano. Coach Jim: [masked] Coach Tammy: [masked] You can also contact our Running Academy Director, Michelle Montiel. Michelle Montiel: [masked][masked]
Hello Rockstar Snails, It's another Saturday run. What a great way to start our weekend! Workout for the day: 5K- We will all be completing a 45-minute workout at a new walk 3 run 2 interval This is a new interval so pacing will be very important. The walk breaks will now truly be for recovery. This means taking it easy during walk breaks. For all, remember you must eat something before our workout so you are fueled for the workout. Please also bring water. Some very useful nutrition info: Don’t run on empty! Many people don’t like to eat before working out—especially if they exercise early in the morning—because they’re afraid of cramping. While it’s true that exercising on a full stomach can cause some people to experience nausea, muscle cramps, or lethargy, not eating beforehand may make you feel light-headed, weak, or sluggish because your body doesn’t have enough fuel to sustain you during exercise. If your workout is more intense than a brisk walk or a light jog, you might want to opt for easy-to-digest carbs like a banana, toast, or oatmeal to provide keep you energized. If you’re the type of person who is typically hungry in the morning when you wake up, be sure to grab a small snack before an AM workout. Timing is everything You need to allow time for the foods you eat before your workout to be digested and absorbed. Plan your meals and snacks so that the energy that they provide is readily available when you exercise. The time your body needs to digest depends on the type and quantity of the food that you consume. Generally, foods that are high in protein, fat, and fiber take the longest to digest, and the same is true with large meals. While you shouldn’t be famished when you exercise, it’s equally important to leave enough time before your workout to allow your body to digest. In general, larger meals take 3-4 hours to digest, smaller meals can take up to 3 hours, and small snacks can take as little as 30 minutes. However, everybody is different, so try experimenting with your eating and exercise schedule to find out what works best for you. See you soon, Coach Russ[masked]
Time to celebrate a successful Summer Training session. Sign up for our Summer goal race. Remember to chose team "A Snail's Pace". https://runsignup.com/RaceGroups/52901 I found a discount code online: FB15 This will give you $6.97 off registration. I do not know when the code expires, so sign up soon. DESCRIPTION Welcome to the Annual Tiki Beach 5K/10K. It's Polynesian themed. Every participant gets a Hawaiian style race shirt and CUSTOM CAST FINISHER MEDAL! CAREN WARE EVENTS are RFID CHIP Timed by ITZ ABOUT TIME and have very cool age division awards and overall finisher trophies. EVERYONE gets a time, even the pack of the pack walkers. They are SOMETHING for Everybody and every body races! FUN themed warm-ups. This year, we are serving Coconut, banana, pineapple pancakes! And we have grass skirts and race logo beach balls! Flat and fast, or slow and easy, make it the pace you want it. This 5K/10K course runs along the beach bike path at Bolsa Chica, Huntington Beach State Beach. Please note there are no open alcohol containers at the event or in the State Beach. EVERY PARTICIPANT RECEIVES: Custom Cast Finishers Medal (great addition to your collection!) Tiki Beach custom shirt Water and fruit at the finish line Age division awards A "beachy" Polynesian themed course and finish area party AVAILABLE FOR PURCHASE: Grass skirts ($4) Pancake Breakfast ($4) and Beach Balls ($4)