"So...what's it like?"

"To describe the agony of a marathon to someone who's never run it is like trying to explain color to someone who was born blind."
Jerome Drayton

"...that was without a doubt the hardest physical thing I have ever done."
Lance Armstrong

"Dang...I got bonked at 22 miles."
Jason Bennett (best time of the group...by far)

"I'm not prepared to say I wouldn't run another marathon...just not today."
Susanne Meredith (most optimistic marathoner...ever)

"I'd let you take a picture of my feet, but I'm afraid it would be R-rated."
Bryan Janzen (most emotional finish of the day...complete with kids)

"I felt like King Kong when I was running down Virginia street at the end (with a little help from our local cheerleaders)...but you should have seen me just a few miles earlier when I was reeling and stumbling up an uneven asphalt path like it was Mt. Everest. At that moment I honestly felt like a drunken beggar who had been pistol-whipped by Beuford Pusser."
Dennis Clifton (most ridiculous finish of the day...complete with cheerleaders)

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It is a strange thing to me, but I'm always very emotional after a long, hard run. I've been sitting here in my office with my left leg up and iced, and reflecting on each one of you who ran so beautifully today. I wish I could begin to express my feelings of what this day, and indeed this small circle of friends has meant to me. I sincerely feel both blessed and greatly humbled that the Lord allowed me the privilege of sharing so many life-changing moments with you.

All I could share in this post were some of the more significant memories that my severely blood-sugar deprived brain could retain--hence my references to the marathoners only. Please feel free to share your most memorable moments with us, particularly those of you who ran the half marathon, or the 10-K. I would love to hear them.

Also--as we bask in the afterglow of our amazing accomplishments on this day, let us always remember to stop and give glory to the One who allows us to achieve "the impossible" through His grace and mercy.

...for His is the Kingdom, and the Power, and the Glory for ever...amen.

The Last Week

I’ve heard and read that many people struggle with the last week. Many don’t like the decreased activity level, many get anxious or nervous, and some start to over-think the whole thing. In the running world it is affectionately known as: “Taper Madness”.

As Dennis stated in his last post, it is imperative that we RELAX. We don’t need to try new things (foods, activity, etc.) or see how little sleep we can get. How we feel during the last week is largely dependant on how many races or experience we have. Instead of being nervous this time, I am really excited to see how my hard work will pay off. I’m thrilled to see how it goes. I can’t wait to hear the starting gun go off and soak in the event.

For those of you that are doing your event for the first time, I have a few things that may help you:

RELAX (Don’t question what you’ve learned to work this semester. Stick to the plan: food, sleep, activity levels, and pace. Re-direct any/all negative thoughts into positive ones. Speak positive truths over yourself—out loud.

FOCUS on the positives and the blessings of God. Thank Him for the privilege to run and the blessing of your health. Dedicate your hard work and honest efforts to glorify the Lord. You being smart, disciplined, and dedicated will give the Lord glory. He is smiling on you and very pleased with you. He and His angels will be with you while you run.

SMILE AND LAUGH a lot. Enjoy God, your family, nature, friends, and anything that is of great value to you. At times, your emotions will tend to lean to the negative, fearful, worrying side and I encourage you to take them captive and replace them with truth and joy.

Let’s have fun and bring glory to God. Life is good. God is good. We are blessed. Let’s shine our lights.

Love ya,
Jason

Carbo-Loadin' TIME.....

Well Runners...the big day is near!

Can you feel it????....there's nothing like it in the world. This will be my sixth marathon...and yet, I can honestly say that I still feel all the pre-race emotions swirling around in my head...as intensly as ever.

RELAX....RELAX...RELAX....

I've been so focused on getting prepared (and getting my strained calf healed up) that I forgot completely about organizing a Carbo-load dinner for us...well...THANK GOD for Helen and Sue! I got an email this morning from Helen in which she and Sue volunteered to host our Carbo-party this year! Yaaaaaay!

Come one and all--bring your family and celebrate!

It will be hosted at Helen's home and here are the details:

• Saturday, May 5th


• Dinner will be at 4pm (so we can finish early and hurry home to lay in bed and stare at the ceiling)


• Helen and Matt live at 190 E. Laramie Dr.


• (4.5 miles south of the 431/341 intersection on 395 heading south towards Carson, left on E. Laramie Dr, last house on the right, # on the mailbox)


• Spaghetti, bread, juice, and bottled water will be provided (you can bring your own pasta dish if you prefer)


• If the weather is good, we can eat outside, so have the kiddies bring some balls and/or scooters...they have a long driveway & a big lawn for them to play on.

R.S.V.P......A.S.A.P....Let us know if you're coming, and how many family members you're bringing (so we'll know how much food/drinks are needed).

Come prepared to eat, laugh, and most of all...RELAX.............

Coasting In....

Hello Hillside Runners!

I trust everyone is doing well as we begin to wind down our training for the Marathon DeMayo. With only a few weeks left to go I can begin to feel the excitement build!

If you haven't registered already...go to the official website for the race and do it (Do NOT wait until the last minute).

Also check out the Runner Update Feature being offered this year! This is a super-cool service that will alert your family or friends (they have to register) with an email or text message telling of your progress as you cross over certain points in the race (it literally tracks your location on the course from the chip you'll be wearing). This could be real handy for those who want to meet you at the finish line, or just for those who might be praying for you and wondering where you are in the race...very cool.

This weekend everyone will be on their own--eight miles is the scheduled distance, as you begin to taper down toward May 6th.

Stay healthy and keep up with your runs. We'll plan a final training run together for April 29th--something easy I promise ;-)

God bless you all...

Dennis

A Long Post for our last LONG Run...

This morning's run was a doozy!

Now I suppose you can take the meaning of that last statement however you like. What I'll do here, just for the record, is describe the run as it unfolded for us.

Bryan, Susanne and I arrived at Bower's Mansion around 7:15 or so this morning. We began our run down old 395 and were immediately made aware of just how windy it is in that area. Since the temperature was about 40-45 degrees without the wind, you can bet I would have stopped had there been a vendor on the side of the road selling gloves for $100 a pair.

The old road was surprisingly quite populated (for that early in the morning) with cars and trucks, thus adding noise and even more wind as they hurtled by us. After about 4 miles we turned off the main road onto Franktown road and everything changed.

There were no cars to speak of, and the street was lined with a golf course and open fields to one side, and tall, magnificent pines on the other. And it was much quieter (except of course for the roaring of the wind through the massive pines--a beautiful sound if ever there was one).

As is usually the case when one finds one's self running through neighborhoods on a long run, we all began to feel much like Forrest Gump after drinking 14 Dr. Peppers--we had to go! And it didn't help matters that every few minutes we were running by babbling brooks and rushing streams. But--as is ALWAYS the case--the LORD provides! I spotted a construction site off the side of the road with the most beautiful little blue hut you could imagine. Things got much better.

I ran on ahead to meet Helen, Becky and Matty because we had started late and had already missed our appointed rendevous time with them. Now, in case you don't know already, Helen is not one to wait, especially in the cold, when she's on a mission. When I got back to the park, I saw her car, but she was nowhere to be found. After a few minutes, Bryan and Susanne came running up, and then, as if on cue, Helen and Becky both came over the top of the hill from their first 4 mile leg--perfect timing!

Also about that time (9:45) Matty rolled up in his car and got out..."Gosh, I was worried I was going to be late, but it looks like I timed it perfectly." (Psst...don't anyone tell him he was supposed to be there at 8:45). Not a problem--as I said earlier, the Lord always works things out.
Anyway...we all took off together back down Old 395 towards the Franktown loop. Conversation was a little difficult because the winds had picked up dramatically and traffic had picked up. In fact, the wind was blowing into our right side so hard that my right foot literally kept blowing over and hitting my left foot. And then, as if things weren't challenging enough, the sky was increasingly growing dark and threatening, and within about 4 miles it began to sleet.

Now we were all running at a nice, respectable 10:30 pace at that time, when suddenly, out of nowhere Becky (now known to her small group of running friends as "Flash") ran up beside us and announced, "I'm cold...and so I'm running faster to try and stay warm!" My mouth literally fell open as she continued to put distance between us--she had found her stride! As we turned onto Franktown road we all began to pick up our pace (the sleet was dumping down now and blowing right into our faces). It was really coming down hard and I looked at Matty who was running beside me, and he was literally wincing from the sleet hitting the top of his freshly shaved head. (It's not supposed to be funny...but it kind of was).

Oh...I forgot to mention that Bryan was running through all this in his bare Masai feet. (Ask him about God warming his feet up at one point--it's a cool story).

Once again I saw our little blue hut up ahead and so Matty and I detoured over so I could use it's gloriously welcomed services once again. FACTOID: You know it's cold outside when you go into a porta potty and it feels so warm and quiet that you don't want to ever come out.

Once back on the road, we noticed that Becky had pulled so far ahead of us that she was completely out of site--wow! Matty and I picked up the pace and before we knew it we were back at Bower's Mansion with only 4 miles left to go! We grabbed a quick snack at my truck and headed up a long hill (I think Bryan referred to it as "Hell Hill") toward our short "out and back" loop.

On the way back in, we ran by Susanne and Bryan churning up the asphalt with a look of determination in their eyes that I can't begin to describe here...but it was scary.

Finally Matty and I could see the last stretch of our run and we decided to "open it up" and run it strong. There was a large tree about a quarter of a mile up ahead by the side of the road that we decided we would run to, and then walk it on in the rest of the way. We raced to the tree and stopped, gasping for air (at least I was) and Helen, who was standing by her car at the "finish line" with Becky a few hundred yards away, began to wave her arms in the air challenging us to "come on." Of course, two grown men can never be shamed in running when we don't want to anymore....but we did anyway (thanks a lot Helen).

In a few minutes Bryan and Susanne came over the hill and joined our small circle of friends.

I must say...I am so proud of all of you. And I consider myself truly blessed indeed to have been able to share and overcome the challenges of this day with you.

Helen, Becky, and Matty: 13 miles
Bryan, Susanne, and me: 22 miles

Oh...and don't think I didn't notice that the wind quit blowing immediately after we stopped.

What a God we serve!

Our Last Long Run!

This Saturday will be our final "long run" before the race. I hope that everyone has made arrangements to join us for this special event.

The weather forcast is for highs in the upper 50s so it sounds like it will be perfect for distance running. I'm looking forward to this.

We will be leaving from the park at Bower's mansion. If you need a map, I have linked it HERE. There is a loop of approx. nine miles from the park (with an additional 4 mile detour).

Marathoners will leave on our run at 7:oo am sharp!

Halfers will meet in the parking lot at 9:45 am and join up with the Marathoners as we loop around from our first 13 miles. (We'll be running a very comfortable 12-minute per mile pace).

Halfers should get there early enough to loosen up and get ready to run.

This is great RACE DAY preparation for us. Focus very carefully on making sure you are properly hydrated, fed, rested, and ready to go at your appointed time. You should have a very good idea by now about what your body NEEDS in order to complete this run successfully--pay attention to it!

We should all be finished up around NOON. It would be a great opportunity for us to sit down together, stretch, relax, eat, and reflect a little on the up coming race. Be sure and bring plenty of stuff to eat and drink. NOTE: It may be cold enough that you want to bring warm-up clothing (sweatshirt/pants) to put on after you finish running, so you won't get chilled (happens very easily after a long run).

See you all on SATURDAY morning!!!

Dennis

Keep on going this Weekend...

Since this Sunday is Easter Sunday, there will be no organized group run after church. But whatever you do, don't skip your 8-9 mile run this weekend. (I'm going to squeeze mine in on Saturday).

Our FINAL long run will be on Saturday April 14...so be sure and plan NOW to make that one. We will be starting early that morning, so it will be good race day practice for you to get up early, get dressed and ready to run, and eat a GOOD breakfast. Details are coming.

Our Sunday Run -- April 1st (no fooling)...

This Sunday we're taking a break from the hard streets of McCarran, and stretching out our legs on my favorite dirt trail run in Reno. (Bryan you should wear/bring shoes with you because the surface is very rocky in spots). Round trip on the trail is a flat, 9 miles.

Let's try to leave the church a little early if we can, say around 12:45.

We can caravan over to the trail head together from the church, or if you like you can just meet us all there around 1-1:15.

Bring plenty of water with you! It should be great!

Dennis

P.S. Here are directions from the church:

Correction to last post: Our last long run will be on SATURDAY...April 14th (not the 15th)...thanks.

We're Almost There!

Last weekend was perfect running weather here in Reno. I hope you all had the opportunity to get in your "next-to-the-last" long run before Marathon DeMayo...if you didn't--don't despair.

We have our LAST long run on April 15th. PLEASE make your plans right now so that you can run with us. We'll be heading out to Bower's mansion where we'll begin our run. Marathoners will be doing 20-22 miles and Halfers will do 12-14.

If we get organized in terms of run times, we can all finish around the same time, and have a picnic there at the park (more details about this later.) This will be our final tough run before the race, so it would be a great time to celebrate and have some fun together.

THIS WEEKEND: I really want to get off of McCarran (and the streets) for a change, so we can all meet ABOVE Mayberry Park for a nice, long ditch trail run. The path is flat, quiet and very scenic...and best of all--no cars. It's also nice and easy on the feet and joints. I'll be sending you an email with directions from the church.

It's about 9 miles long and should be great fun for all!

Dennis

P.S. It is time to register for the race!!!

www.marathondemayo.com

Water & Electrolytes

We're having some really nice weather right now. When it comes to running-- it's too hot for me. Sometimes, I feel like a melting snowman on my lunch-time runs. As I read over how your Sunday long run went, I thought that it might be a good time to share some things I've learned through reading and experience. As the post title eludes to, I'd like to talk about water and electrolyte replacement.

Here's an easy way to find out how much water you lose per hour (keep in mind the rate in which we sweat has a lot to do with the temperature):

• Weigh yourself naked.
• Get dressed, :>), go run for an hour at long run pace (in the weather and time of day where you'd sweat the most).
• Get undressed, dry off, hop on the scale.
• This will tell you how much water you lose per hour, which means you know how much water you'll need to drink per hour to stay hydrated.
• For example, if I lost 1 lbs. in that hour, I need to convert the lbs. to ounces (usual water bottle measurement), so I know how many ounces of fluid to drink per hour: 1 (lbs.) lost X 16 (oz.) = 16 oz. of replacement fluid. You may find that you sweat less or more than that per hour. You don't know until you try it and in different temps.

With the above exercise in mind, here are some thoughts on electrolytes:

• Sodium (Salt) and Potassium (Bananas and other fruits) are main elements.
• They must be replaced.
• Common ways to replace: Sports Drink, supplement pills, fruits, etc...
• If they're not replaced at an adequate rate, then "bonking", muscle cramps, heat exhaustion, and even heat stroke can happen.

With both water and electrolytes in mind, here are a few things that I do in thinking on a long run and during a long run:

• Hydration takes place before long run day. I drink water all day/night by sipping on a water bottle most of the time. Don't get over hydrated (causes brain swelling), and if you're belly sloshes, then don't drink anymore water until it stops. I'm always adequately hydrated.
• I take 18 ounces. of sports drink (mixed from powder-- Gatorade bought in the bottle is too high in fructose, so I use the powder).
• I take two swigs every 10 minutes of sports drink (my whole run). Which means I have logistical planning to do with regard to sports drink refills (usually half-way point). Also, I have used a fuel belt in the past where I could have more than one bottle.
• Try to eat 2 bananas a day for the rest of your life.
• Contradictory to popular belief, salt is not your enemy. The big "salt scare" was in reaction to high blood pressure findings back in the day. If you're regularly running your diet has plenty of salt and will sweat it out. If you don't have enough, it will cause problems when you run.

A couple last thoughts:

• As we lose water/sweat and keep sweating, there's a point when drinking "straight" water will hurt us. When the level of salt/potassium get very low, the water drank at this point further dilutes it in our system, because it acts like a flushing agent. So, I think I'm doing good by downing the water, when in reality, I'm flushing all the goodies out. When this happens, you'll possibly get leg cramps, stomach cramps, dizziness, nausea, puking, and may become listless/incoherent. If this starts to happen, it's too late. (you are "bonking").
• Something to think about: Some people have forgotten that a bottle of sports drink is really a bottle of water with powder electrolytes. 18 ounces of sports drink is 18 ounces of water with some goodies. If you don't like the sweetness-- you can lessen the concentration of mix, or you can just get over it. It's a whole lot better than drinking only water and possibly causing a bunch of yucky stuff.
• This coming marathon, I will be drinking sports drink every 10 minutes, grabbing a little cup of water at each aid station, and pouring water on my head to cool down my core temp. These can be done on long runs as well.

That's enough for now. I hope that helps a little. I could get more into the science of it, but at this point of the game, that would just cause confusion. I hope your training continues to go well and I pray that you be smart and determined in your running.

Love ya,

Jason

HOT it was...

"So that's what a leg cramp feels like"...I found myself saying today on the way back to the church. Bryan, Su, and I detoured from our route on the return (I think we picked up an extra mile in the adventure). I was a bit surprised that the hills were as "significant" as they were up 4th st. toward Mayberry Park. When we finally got to Mayberry Park, we weren't in a big hurry to run those same hills on the way back, so we headed over the Truckee and got on Mayberry and went over to McCarran from there.

When we looked up THE HILL from Mayberry to I-80, I thought to myself, "Helen and Jessica must really hate me right about now." As we started in that direction, my right leg began to cramp (like someone was digging into the bone with a wooden spoon)...it was really strange, but I must have been sweating a lot more than I thought I was, and I needed some electrolytes quick. I took a Gu and walked up the hill where we all stopped at Q-doba and filled up our water bottles (we were going thru some water today).

The cramping passed and we headed down the home stretch and things were going pretty well...that is until we were about 3 miles from the church and Su started talking about pizza (I think she started it...my brain was getting a little foggy at this point). Immediately Brian jumped into the conversation and talked about some specialty dish that he loved to prepare and cook. Before long, I was mentally in the middle of a large deep dish pizza with mushrooms, cheese, onions and lean ground beef--it was torture!

But on the bright side, I did forget about my leg for a while :-)

Well, I'm off to a shower and a nice soak in the hot tub...and I almost hate to ask it but....how did the rest of you do? (Helen/Jessica...I really am sorry for that extra hill...sort of). Ben you missed a really good time. (next time wear your shorts to church...your brother does). Becky...I hope you didn't mind running by yourself...did you make the loop on 7th without incident?

Be sure and continue to hydrate tonight and tomorrow...it was a BEAR today with the heat, and I'm really, REALLY proud of all you guys!

God bless you!

Dennis

Preparing for the LONG run

Exerpted from Marathon Training website:

While completing long runs can be sometimes difficult, preparing properly for these training sessions will make this important workout much easier to accomplish. Listed below are areas of concern that require your careful preparation prior to, and during your long run.

Let's assume that your long run is scheduled for Sunday morning.

Rest

• Get lots of rest Saturday night, aiming for 8 hours sleep.
• Make either Friday or Saturday a complete rest day for the legs.
• If you do train on Saturday, make it a very light workout on the legs.

Nutrition

• Begin hydrating on Saturday.
• Eat meals high in carbohydrates for lunch and dinner Saturday. Selecting the "right" foods is an important area of experimentation.
• Avoid foods with excessive protein/fat content all day Saturday.
• Drink about eight ounces of water Sunday morning prior to your long run.
• Eat a light snack Sunday morning prior to your long run. This is also an important experimentation area in regard to food selection.
  Drink lots of fluids while running. Be sure to stop for water frequently throughout the run. For runs longer than 60 minutes, you MUST drink sports beverages (such as Gatorade, PowerAde, etc.) at every two to three mile interval. Drinking on the run requires careful planning of the route (making sure there is water frequently available along with places to stash sports drinks).
• Consider trying gel carbohydrate replacement products. Be sure to chase these supplements down with water to avoid stomach cramps and insure absorption.
• After the run is over, continue to drink fluids (water, sports drinks, and/or juice products are all great choices).
• As soon as possible (ideally within 15 minutes), grab something nutritious to eat to replace your depleted glycogen stores. Research indicates that to avoid muscle fatigue the next day, carbohydrates should be eaten as soon as possible following long duration exercise.

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This Sunday Marathoners in training will be running 16 miles. Our route will be from the church, up the hill toward 4th St. Then we'll turn right and head over to Mayberry Park (a little over 8 miles). Then back.

The Half-Marathoners in training will be running 12 miles. Your route will be from the church, up the hill toward Mayberry (6 miles). Then back.

"Why is Dennis running us on McCarran again?" Well, I'll tell you. In my experience, it is the best route I have found to prepare your body (and your will) for the challenges of the Marathon DeMayo. You will notice that each time you conquer El Diablo it will become easier ...hmmm...perhaps "easier" is not the right word to use.

Nevertheless, it is an excellent gauge for your running fitness level. Also it has plenty of water sources and bathroom stops if needed.

On May 6th you will thank me.

Reno Running...

Isn't it funny...our Sunday run 7 days ago was one of the nastiest long runs I've ever experienced...and then a week later--the skies are clear, there's not a hint of wind, and the temperature rose to hover around 60 degrees!

I really enjoyed our run today.

Thank you Pastor Louie for joining us! I particularly enjoyed your rendition of "A Mighty Fortress is Our God" as we ascended El Diablo--it was downright inspirational! And I have never felt safer than I did today running along side of that radically reflective green vest.

Next week we'll get back to another LSD run (long,slow distance) as the Marathoners will reach for 16 miles, and the Halfers will be doing either 12 or 10.

Believe it or not, we have only 3 more Long runs until the race! Take care of yourself this week--don't push too hard on your short runs and BE SURE to rest your legs next Saturday.

This Week...

Be careful out there this week as you do your 2 easy runs--there are lots of little ice pockets on the roads/sidewalks. Your proper form should help as it keeps you somewhat forward in your lean--but run consciously all the same--shorten your stride, slow down, and watch.

Remember also to set your intervals up to 10 minutes now (we'll stop at 12).

Our LONG RUN this week will be an easy 5-7 miles.
(and yes, El-Diablo comes into the picture)

Neither Snow Nor Wind Shall Hold Us Back!

CONGRATULATIONS TO ALL OUR FINISHERS!!!

Today was a great run!...especially the first 5 miles with the wind at our backs!!!

But how about that wind on the return trip--man, that was awesome! The only thing that could have made it more exciting would have been if we had been running uphill into that wind...whew! (actually JBird,Su, and I got a little taste of it our last 2 miles---fun stuff).

Let's hear your thoughts!

Dennis

Revised Training Schedule

I thought I would post this for everyone to have a look down the road toward the next couple of months.

Hillside Runners 07 Running Schedule:

1. Run at least twice during the week (3-4 miles each time)
2. Don’t run the day before or after the long run.
3. Long runs should be slow, relaxed and easy.
4. Under HALF-MARATHON (below) the first number is suggested distance for those who think they might want to go for the full. The second number is the set training distance for the Half.

RUN DATE----- MARATHON------- HALF

February 25th ----------- 14 ---------------10/8

March 4th -----------------5 ----------------5/9

March 11th ----------------16 ---------------12/10

March 18th ----------------8 ----------------8/5

March 25th -------------19 ---------------15/12
This is the day that all ½ Marathoners must decide whether to step up and go for the Full Marathon, or remain on the Half-Marathon schedule.

April 1st --------------------8 ----------------8/8

April 8th -------------------8 ----------------8/8

April 15th -----------------22 ---------------18/14

April 22nd -----------------8 -----------------8/5

April 29th --------------- --8 -----------------8/5

May 6th 26.2 MARATHON 13.1 HALF-MARATHON

Checking in....

Hello guys...I just wanted to know how everyone is feeling today after our run on McCarren yesterday afternoon.

I know that for many of you, it was a very challenging run. I was very impressed with how everyone seemed to be running.

I hope that the DVD was helpful in terms of "form." I'm very curious to know how you guys are recovering today. I know that Julian's feet were very sore last night...I think I'll take him out today and get some new shoes...and I think I'll get myself some new ones while I'm at it.

My feet were a little sore last night as well. I think it was because when we were coming down the San Rafael hill yesterday, it felt sooooo good...that it prompted a major burst of energy ...so Matty, Bryan and I picked up the pace and sailed all the way down that hill...what can I say---it felt good.

I also noticed that Jangle really found her form the last 2 miles and was seriously churning up the asphalt. She took a tip from our Masai runner and worked on the white line (ask me about it later).

Also...Helen finished strong after her first trip up El Diablo! Eight miles is two miles farther than she's ever done--congratulations!

Also...Bryan finally found a use for his shoes this time when he had to detour over to the "Johnny on the Spot" potty shack (you figure it out).

Now I didn't get to run much with Ben yesterday, but I do understand that he loves hills now, more than ever. I noticed that not even Shawn's relentless enthusiam could draw Ben into conversation as he was focused quite deliberately on his breathing technique. (By the way, this is Shawn's style...he gets you talking and laughing until you're gasping for air, and then he takes off up the hill and leaves you wondering why you can't breathe--be forwarned!)...

I was glad to see everybody else finish...though I didn't see you Brint...are you OK today?--I know you started out feeling kinda funky.

Next week I'll chose a route that is "non-McCarren"...so it should be a lot more fun.

Let us know how you're doing!

Dennis

Sunday Run--Feb 18th...info

CHANGE IN PLAN: This Sunday 2/18 is Small Group Leaders Training immediately following church (12:30-1:30). Because of this conflict in schedule, we will not be leaving on our run until 1:30...

However...I have something special and helpful for you. I will be bringing a DVD that I want you all to watch from 1-1:30. We'll all gather together and watch it upstairs (there's a DVD player and projector up there). Be dressed and ready to run after the DVD is over.

It is by Danny Dreyer, the developer of the ChiRunning Program and it will cover the basics of FORM...along with some practical tips on running. It is an excellent DVD and will really will help you!!!

Tomorrow everyone will be doing 8 miles (halfers are on a "build up" and marathoners are on a "rest" this weekend).

Remember everything I said last week about

• eating a good breakfast
• bring a lunch with you (good carbs)
• hydrate properly
• get rest on Sat. night

See you all tomorrow!

Dennis

Great Sunday Run!!!

When we stepped out of the church around 1pm last Sunday to drive over to Mayberry Park, and I felt that roaring wind, I thought we were going to be in for one of those long "gut check" runs.

As it turned out, the wind really didn't bother us much (except for the last couple of miles that Sue and I ran, it did seem to stand us up straight a few times). I don't know if any of you other guys experienced that.

All in all--I thought it was a really relaxing run. The sun even came out and the freezing rain held off until we were all done.

Helen, Becky, Bryan, Jessica L, Sue and I all started together alongside the Truckee as it passes through Mayberry Park. We headed out to Mayberry Dr. and across McCarren all the way over to Idlewild park, where Becky and Helen turned around and headed back to the start (a good 6 mile round trip--congratulations!)

Then the rest of us kept running along the Truckee for another mile until it was time for Jessica and Bryan to head back (8 miles round trip for them). By the way... I enjoyed the "looks" that our barefooted Masai runner (Bryan) was getting by the people we passed by on the way. Say what you will...there's no doubt that he has the best mid-sole running form of any of us.

Then Susanne and I wound our way by the Truckee all the way downtown to Bennett park (named after a relative of one of Hillside's famous marathoners). We took a little break there and headed back, trying to focus more on our running form. I must have been terrible running company because I kind of "zoned out" on our way back, thinking about "straight column, lean from the ankles, pick up your feet, keep your cadence consistent"--those kinds of things. Strangely, we ended up running the last 6 miles much faster than the first (it's something that automatically happens when your form is better).

I hope that you all recovered well and that you're feeling stong today! I also hope that those that missed our Mayberry run can join us this weekend after church. Halfers will be stepping up a mile this weekend while the Marathoners will be dropping back to eight miles, giving our legs a little vacation.

Also...this week we will move up to 8-minute intervals in our runs!

Post a Comment and let us know your thoughts!

Dennis

Fun Run Time!

I love this run that's coming up.

Our long run this Sunday, Feb.11th will be nice, easy and best of all--flat. Now...this doesn't mean you should take it lightly...not at all. Be absolutely sure you are fed and well hydrated before the run.

SUGGESTIONS: IGNORE AT YOUR OWN RISK!
Now that we're running for well over an hour on our long runs, I strongly suggest that you begin hydrating yourself on Saturday. DO NOT OVERDRINK water...but simply sip on it during the day Sat and Sunday morning. Carry a water bottle with you everywhere you go and try to sip at least 4 oz every hour if you can.

Also...eat a good breakfast Sunday morning. From now until the marathon, I will probably be bringing a sack lunch to church with me and eating it immediately after second service (tip...most of the cafe food does not sit well on your stomach, especially the salami and the sausages). So my advice is...BRING YOUR OWN. A good sandwich and a piece of fruit should hold you until after you run.

We will be leaving from Mayberry Park at approx. 1pm. It is about a 10-15 minute drive from the church, so give yourself enough time to get there. You should change into your running gear at the church before coming to the park. There is a porta-potty there that you can use before we start running.

Be sure and bring plenty of water with you to drink both during and especially AFTER the run. A quick snack (protein bar, peanuts, etc) would also be helpful immediately after you run to keep your blood sugar stable.

We will be running at 7 minute intervals (I hope you all remember that during your short runs this week). If you don't yet have a water carrier, I suggest you consider either picking one up at Eclipse or ordering one online before we get much further in the program. (Talk to me about this at church if you need help on this).

Marathoners this Sunday will run 12 miles.
Half-Ms will do either 6 or 8...

Mayberry Park is located west of the McCarren/4th st intersection.
From McCarren, head west on 4th St. for 2 miles.
Turn left at Woodland Ave and drive to the parking lot near the river.

See you there!

First Long Run...perfect weather!

The weather yesterday was why I LOVE to train this time of year. The sun popped out (after hiding behind some clouds for about 20 minutes) and stayed with us the rest of the run. I don't know about you, but I actually could have dressed a little cooler.

I also noticed a lot of you were wearing leggings or long sweats. I always prefer to keep my legs free if the temp is above 30 degrees...try it and you'll see the difference it makes in your long runs. Legs usually don't get cold at all unless it's freezing, and of course, once you get 'em pumping, I have found that sweats can really "bog you down."

Also, I suggest that everyone (if you didn't yesterday) apply sunscreen to your face and exposed skin before running. As the runs get longer and longer, you will appreciate this bit of advice. Plus (as I happen to know) nothing ages your skin faster than sun exposure. We don't want to look like a bunch of old hags running down the street....so....use it, or lose it.
I recommend a "sport" sunscreen that won't burn your eyes as you begin to sweat...30spf (Banana Boat makes a good one).

Everyone looked GREAT

• Sue and Brintus chewed up the 8 miler, so there shouldn't be any problem tackling at least 10 this Sunday.
• The "Jessica sisters" looked like distance thoroughbreds, at least for the 2.5 miles that I saw...and Matt, as always, was looking dangerously strong on the road (nobody messes with you when you run with MC). These 3 are ready for 6-7 on Sunday (unless there is some new pain you're not telling me about).
• Helen was looking smooth and controlled--even while breaking in her new shoes (any new blisters there Helen?)...and Babs was getting her running groove back after an admittedly way loooooong layoff (once she gets going, you won't be able to stop her--this I know). You guys will probably be moving up to 4 or 5 miles this Sunday (we'll get you caught up with the other Halfers in a few weeks--don't worry). Let me know if 4-5 is a problem for ya.

This coming Sunday (Super Bowl Sunday) let's try and start a little earlier...say 12:45 if we can. I may bring a short DVD clip for us to watch which will help to focus us in a little clearer on our FORM....

Until then...make sure you run twice this week (don't run on Saturday)...and I'll see you next Sunday!

Dennis

3...2...1...

OK runners...time is here!

We have a good group to launch with next Sunday. Because of scheduling, illnesses, business, and a bunch of other reasons...many are BEHIND the schedule before we begin.

All is well...don't stress.

However...from this point on you must become disciplined and determined to get your runs in regularly and consistently if you want to finish the race successfully and train safely and without injury.

This Sunday, Jan 28th, we will meet at the church after second service. Plan on eating something and hydrating properly before then. We'll talk briefly before we go out and run together.

Plan on running between six to nine miles if you are a Marathoner.
Plan on running between two to four miles if you're going for the Half.

Are you Ready for some Running???

Attention Runners:

I have the training schedule that we will be following for 2007 Marathon DeMayo race. Our training officially started this week and calls for a long run this weekend of 6 miles.

If you're not there just yet, don't freak out....just don't let yourself fall too far behind before we get started :-) Build up slowly and you will completely avoid injury!

If you want me to email the schedule to you, drop me a line at dennisclifton@charter.net.