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201 O.C. Half: 8 Mile Adventure!

Thanks to the Saturday crew for a fun run!  If you missed, we jogged west a short distance to the 21 mile mark then began our 6 miler, turning around at mile 18.  Aft

erward we sampled a home-made sport drink with a grape juice base (30 oz H20/ 10 oz juice/ 3 Tbsp sugar/ 1/4 tsp salt).   We ended with a group picture.  Although no one asked, sigh,  I will  advise you to cut your toenails short for our next group run.  This prevents black toenail, a common runners' condition.  If you haven't been cross-training on your non-run day, it's not too late to start!  It pays off!!  If you haven't yet calendared April 6, April 27, and March 30, please refer to last week's post.  Lastly, big thanks to Annie for sharing her wonderful running treats!!!

SUNDAY, FEB 10: (E) 3.  MONDAY: off or CROSS TRAIN.  TUESDAY: (M) 3.  WEDNESDAY: Foundation Training.  THURSDAY: (E) 4.  FRIDAY: off or CROSS TRAIN.

Please email me mantras and requests for the Coaster Run discount code.  This week focus on posture and mid-foot strike (refer back to the mini Good Form Running demo).  Feel free to email me with questions or concerns at any time!  Our next group run is an 8 miler!  I will map out the course from our usual meeting spot.  Please be prepared: Fueled (high carb, moderate protein, low fiber breakfast 2 hours before run and something with proper calories for during; gel, sport beans, blocks, etc), Hydrated  (water day before and morning of long run - sport drink for during), & Comfortable (attire discussed in 1st post)!  AFTER the long run, replenish with quality carbs/ protein, 3:1 ratio, within 30-45 minutes to jump start muscle recovery.  I am looking forward to this long distance run!

Last order of business:  The Gala is Saturday.  If you want to attend, TOMORROW you must mail your check to the address given on the form (Meetup calendar for 2/16) and email me your dinner choice.  Does being a good runner equate to being a good dancer?  Let's find out!

On Saturday, ask me about everyday shoes :)

You can't put a limit on anything.   The more you dream, the farther you get.  Michael Phelps.

JFF: Do movies motivate you? Try Chariots of Fire, Without Limits, Saint Ralph, Prefontaine, Run for Your Life, or any sport themed movie, to get you in the mood for a long run.  Prefer to read?  Try Once a Runner, The Runner's Guide to the Meaning of Life, The Four Minute Mile, Duel in the Sun, Running with the Buffaloes, Born to Run, or pick up a Runner's World magazine.  Motivation is all around us!

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  • Leticia

    Fun adventure! Thanks for the challenging route.

    February 17, 2013

  • stephanie a.

    Today we ran in heat for the first time. You guys were troopers! Thanks for all the great attitudes and positive energy!

    February 16, 2013

  • Carolin

    Gary and I will be there!

    February 13, 2013

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