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RA201 OC - 8 miles of gracious Yorba Linda running!

Hello Runners!

Congrats!  You all looked strong on the 9!  Next week we will do the Gracious Living run, adding 2 miles at the start.  I will have directions again.  Bring fuel and a sport drink.  I suggest Gatorade, since it will be served at the O.C. Half.  These long training runs are your opportunity to test out different fuels, drinks, clothes, sunscreens, etc.  Of course, there are other benefits to the long ones, such as: pacing practice, acclimating to fatigue, improving your oxygen delivery system, recruiting different muscle fibers, and expanding your muscles’ glycogen storing capacity.  Basically, getting your body used to long runs! 

Sunday, March 16: recover

Monday: 40 minutes Foundation Training

Tues: 4 medium pace miles & 25 minutes FT, and post a St. Paddy’s Day joke!

Wednesday: Off

Thursday: 4 medium pace miles & 25 minutes FT

Friday: off

Another effect of long runs is a temporary weakening of the immune system. After a 90 + minute run, I suggest you get the recommended protein/ carb we’ve gone over before,  and also boost your energy by getting valuable vitamins and minerals from fruits and vegetables. Green vegetables, beans and fruits provide rich sources of vitamins A, E and C, as well as iron and zinc, all of which can boost the body's immune system.  Smoothies with protein powder, fruits/veggies, and juice can really replenish you!  I like Trader Joe’s green and red powder in a smoothie.  Tart cherry juice helps reduce inflammation and is on sale this week at Sprouts.  I also like Emergen-C because it has electrolytes.  You have many choices!

From Coach Karen (originally from Mina Samuels): 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, and chocolate cake into muscle. :)

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  • elena g.

    Yeah, karen . . What the heck?. . U called me frank today. Hahaha : ) just kidding.

    2 · March 22, 2014

  • Alicia F.

    it was a tough run, thanks Stephanie for the support

    1 · March 23, 2014

  • Karen P.

    I have to apologize for what I call "runner's brain". I know there were at least two people I referred to or called the wrong name today. Maybe it's the adrenaline or something but I realize this after almost every run. Hope everyone had a great run today!

    3 · March 22, 2014

    • stephanie a.

      lol twice I heard you call someone by a name I didn't think matched and thought to myself...shoot, I though her name was ___! And it IS the fault of adrenaline, I've read about it. Hence the term, 'dumb jock' :)

      2 · March 22, 2014

    • Karen P.

      Was definitely my bad...& I can't promise it won't happen again. :/

      March 22, 2014

  • Dorothy M.

    My toddler will be joining me in his BOB stroller.

    1 · March 19, 2014

  • Kalei

    Won't make it to run with the group this weekend, see everyone next week!

    March 21, 2014

  • stephanie a.

    I'm lovin the communication!

    1 · March 21, 2014

  • Darryl

    Hey Bruce, good lucky with your La Habra 5k challenge! I'll miss seeing you, Laurel, and Kristen on the trail.

    4 · March 21, 2014

  • Bruce B.

    The fastest runner alive is an Irish girl, Nan O'Second.

    2 · March 18, 2014

  • stephanie a.

    What's Irish and stays out all night?

    March 18, 2014

    • Bruce B.

      That would be Patty-O-Furniture.

      2 · March 18, 2014

  • Bruce B.

    Why do people wear shamrocks on St. Patrick's day?

    March 18, 2014

    • stephanie a.

      regular rocks are too heavy?? Thanks for playing!

      March 18, 2014

  • Karen P.

    Doing my homework: What do you call an Irish criminal?

    1 · March 18, 2014

  • Bruce B.

    Sorry I will not be making the 8 mile run. I will be running the LaHabra 5K to defend my first ever age group win a year ago. I will not stop at the finish line but will continue another slower 5K over the same course to complete a 10K run.

    5 · March 16, 2014

  • Laurel

    Hi Coach Steph! We're going out of town so I'm going to run on Friday. Can you email me the directions of the route the group is running on Saturday so I can do it Friday?

    March 16, 2014

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