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)
Wednesday, February 28, 2007
Sunday, February 25, 2007
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
Tuesday, February 20, 2007
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
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
Monday, February 19, 2007
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
Saturday, February 17, 2007
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...
Remember everything I said last week about
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
Monday, February 12, 2007
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
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
Wednesday, February 7, 2007
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!
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!
