Hi Folks,
Note to self…Yeah, we woke up Esther and Edweena on Saturday. And they were bad, very bad hills. They kicked my rear.
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RAVE RUN…
Someone sent me this link to a Youtube video. While it may not be running related, but if they can do that, just think what you can do.
Send me your favorite Youtube video’s, stories, and photos of moments, experiences, places, or people that you feel we can enjoy reading about in the BG email.
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Starting the week of April 9th, we’ll be running intervals on Tuesdays, 6:15…Midway Village. We’ll have a short warm up run to Garret Lane (the street behind Home Depot) where will run the bulk of our intervals. As summer approaches, I’ll see if we can visit a local running track with some of the other groups.
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Remember to ease into warm weather training. It will take a few weeks to get acclimated to the warm weather.
And start carrying liquids with you on your runs. You should be doing this during cold weather as well.
And finally, keep in mind that even though it’s been in the 80’s, something we’d find in June, da Mudda can still throw snow and cold weather our way. So, I’ll try to plan our runs according.
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Rockford Half-Marathon next May…
The date is May 20th, 2012.
This is the ffifth week of training.
Yes, the distances are the same as last week.
Thursday’s distance: 4 miles.
Saturday’s Distance: 6 miles.
How are your shoes? Do you have many miles on them? Maybe you should look at your shoes and plan on which shoes you’ll wear for the race. Now, it may sound premature to start looking at your shoes. But, if your current shoes are nearing the end of their life, you’ll want to have new shoes broken in by the time of the race. And if you’re like me, my shoes aren’t shelved at the stores, so they have to be ordered, which can add another week or two. A common question among newbie runners is, how long do shoes last? And a good rule of thumb that I follow is, shoes last around 400-500 miles. Some folks can go more, some less. So, I usually get a new pair of shoes with around 300 miles on the old pair and for the next month or so, transition between the two pairs. The old pair of shoes are ready to go at 450’ish and the new pair have about 100 miles on them. This works for me. It may not work for everyone. And my old shoes?…there are plenty of donation sites that take your old shoes and forward them onto others.
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Crazy Legs…
Crazy Legs Classic 8K race in Madison on April 28th, 2012.
Registration is now open. When you register, select the Kohl’s Center for your packet pickup location.
Walkers are welcomed to the race and the BG will be represented by several walkers. So, there’s no excuse for not showing up.
I believe we have a recovery place scoped out. As of now, it’s a beer and pizza place. Yes, our standard recovery fare. We’ll carpool to the race and enjoy recovery after the race.
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This Saturday, March 31, 2012, we’ll venture to Harlem High School to practice on the Arny course. The Rockford Road Runners and the Habitat for Humanity group have offered folks to run the course (or part of it) with them this Saturday. I know a few folks from the group are running Arny, so, we’ll venture to Harlem High School for our run. We usually park in the administration parking lot (first right after going into the high school), but look for the crowd massing somewhere around there.
And if you’re not running Arny, don’t worry. It will be an out-n-back for us. We’ll turn around at our half way point and trust me, it won’t include hills.
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And this from Ms Scubie…
I attended a free sports injury presentation “Injury Prevention for the Weekend Warrior” given by Dr. Ryan Enke and sponsored by St. Anthony Wellness Center.
Dr. Enke’s specialty is physical medicine and rehabilitation. He focuses on “providing specialized non-operative treatment and rehabilitation of musculoskeletal injuries and pain with the goals of restoring function and improving quality of life”. I am a former patient of Dr. Enke and I can vouch for his expertise.
Dr. Enke’s specialty is physical medicine and rehabilitation. He focuses on “providing specialized non-operative treatment and rehabilitation of musculoskeletal injuries and pain with the goals of restoring function and improving quality of life”. I am a former patient of Dr. Enke and I can vouch for his expertise.
Dr. Enke discussed weekend warrior injuries and why they happen. Basically it’s trying to do too much in too short of a time period. His advice is to incorporate 150 minutes of exercise spread out over a week’s time span. It doesn’t all have to be done at once; 10 minutes at a time is sufficient. He stressed the need to incorporate exercise during the week to help make us ready for our weekend activities.
Dr. Enke stated that the majority of injuries incurred by weekend athletes are caused by overuse and pushing beyond our limits too fast. He suggested increasing mileage only by 10% at a time. When that becomes comfortable, up it again by another 10%.
Dr. Enke discussed the different injuries and what happens to the body. I’m sure we are all aware of them: Achilles tendinitis, plantar fasciitis, stress fractures, bruised heels, illiotibial band tightness, runner’s knee (anterior knee pain),
sprained ankles, strained muscles and on and on. Just a thought, we can hurt ourselves in so many ways!
He prefers the RICE (rest, ice, compression, elevation) process for treating injuries (even Armando rested for awhile!).
I like to throw a P in there (PRICE). Protect, rest ice, compression, elevation. The “protect” means not accidently stressing the injury too soon.
Dr. Enke will be conducting a running evaluation clinic in Rockford the week of April 16th. He will let me know the date when he knows for sure. I am definitely going to take advantage of that! There is a fee but well worth it if he finds my running mechanics are out of whack and shows me how to correct them. I think we all have a little wackiness in our mechanics!
He closed the presentation with the advice of “all good things in moderation”!
By the way, I won the door prize of $50 gift certificate at Dick’s Sporting Goods, a one month health fitness gym and group fitness classes at St. Anthony Center for Health Fitness, and a cool super tech water bottle!
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Remember, the BG is on Facebook. The link to the group now is: http://www.facebook.com/pages/3R-Buddy-Group/113136022536.
The dates and activities for the next month or so should be out there. So, look for some information there. And go ahead and write on the wall. Let others know about your running adventures.
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If you need information about a run or location, feel free to give me a call at 815-222-1280.
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If you want to share any ideas for a run or recovery; if you'll be venturing to a distant race and you want to car-pool with some folks; or if you're training for a race and you want a training partner, pass the information onto me and I'll send the word out to others.
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Thursday, 03.29.12, Meet at Maciano’s on Harrison Avenue. We’ll follow the bike path over to Charles Street and head west to Alpine on the bike path. The distance should be between 4 and 6 miles. Recovery is at Maciano’s. Meeting time is 6:00 pm.
Saturday, 03.31.12, Meet at Harlem High School, administration parking lot. See above. We’ll run the Arny course (or parts of it). Meeting time is 7:00 am.
Thursday, 04.05.12, Meet at Pino’s on North Main Street. It’s time to tour the cemetery. We’ll run through the neighborhood on our way to the bike path along the river. We’ll then head north and loop back to Pino’s. The distance should be between 4 and 6 miles. Recovery is at Pino’s. Meeting time is 6:00 pm.
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There’s winning and there’s losing. That’s a part of life. What isn’t a part of life is quitting. ~Paraphrased from a Magic Johnson interview.
“He who is not courageous enough to take risks will accomplish nothing in life.” ~Muhammad Ali
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Waddle On!
Dave
The Buddy Group is open to any runners and walkers who want to come out and enjoy running and/or walking. We charge no fees and you do not have to be a member of any club. Please contact David Kiefer at davidkiefer@att.net for more information.
Legal disclaimer....I'm not a coach or trainer. By receiving this email, you will not hold the author or any recipients of this email liable for any injuries or activities you and your possession may encounter while running among this group. You run at your own risk knowing all the potential hazards that can arise.
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