Welcome to the twelfth week of our program. 1) The Target races have arrived!
The first of the races in this Saturday, March 28, the W&OD Trail 5K in Falls Church. Our own Steve Woo is registered for that race, and I will be out there cheering for him (and, hopefully, won't get roped into too many other ACF tasks to support the race).
More about running your target race later in the newsletter.
2) We meet again on Saturday, March 28, at 9AM, in the parking lot for Columbia Island Marina, in LBJ Park.
If any of our newer trainees are having difficulty finding our meeting location, please call me at 703-371-5171.
Our posted training distance for this Saturday [found at http://www.marathoncharitypartners.org/walktorun/calendar.doc] is 3.5 miles.
After two weeks running across Memorial Bridge, we return to the trail leading up to the Iwo Jima Memorial. Please study the route map:
http://www.gmap-pedometer.com/?r=2672077
The only tricky parts are along Memorial Drive (the road that runs west from Memorial Bridge up to Arlington Memorial Cemetery). At some point after Memorial Circle, you will need to cross Memorial Drive to get to the other side. Use common sense, and look out both directions for traffic. But in our 1/4 mile run along Memorial Drive, there should be plenty of openings to cross the road.
The reason we need to cross, is that our remaining route up to Iwo Jima is the one and only trail diverging from the right-hand (North) sidewalk of Memorial Drive. Cross over the curving 270 degree highway off-ramp, and you will see the trail, almost as a sidewalk to that off-ramp. We will follow that trail up to the base of the Iwo Jima hill, before turning around.
On the way back, please make sure to cross back to the South side of Memorial Drive, so you can make your way back to the Marina parking lot.
As we have been doing throughout March, our modality will be 2 minutes walking, 3 minutes running.
But if you are just joining us, or are re-joining us after a period of inactivity, please see me before we begin the run. I may proscribe a shorter route, that will still build your fitness, but with less risk of injury.
3) The Training Runs Ahead.
Laura and I will be away next Saturday, April 4, so Coach Humaira, our
newly-minted RRCA certified coach
The week I get back, April 11, I will crack the whip, and we will do the
3.5 mile distance to 4 minutes of running, and only one minute of
walking[!] The 4:1 run:walk ratio will be our terminal modality for
the remainder of the program.
Then on April 18 and April 25, we will reach the capstone of our program
(other than your own Target 5K race): 4:1 run/walk intervals up and
around The Iwo Jima Memorial, in a 4-mile workout. Accomplish that,
and complete your 5K race, and you will be ready for any further
training you desire, or even without further training, a life of running
and fitness.
[More info about your options after April will be explained in future
newsletters.]
4) Warmup prior to run.
The more I read and review as a coach, and the more runners I work with,
the more I'm convinced that every running workout should feature a
10-minute warm-up before the run, and a 10-minute cool-down (with
stretching) after the run.
As we did last week, while you are waiting for your coach and fellow
trainees to arrive at the parking lot, please warm-up by walking the
length of the parking lot and back. Shake the cobwebs out of your legs
with a simple warmup walk that should take you about 5 minutes, although
you can walk longer, if you wish.
After you finish the walk, do some *light* stretching. Very gentle
stretches, not of your prime movers - your hamstrings or your calves -
but of the supporting cast, your glutes, hip flexors, ankles, or your
abdominals. Prep your abdominals, as well as your legs.
5) Post-run brunch.
Anyone who wants to join the group for brunch after the workout can meet
us at the Silver Diner in Clarendon:
http://maps.google.com/maps?hl=en&um=1&ie=UTF-8&q=silver+diner+clarendon+virgini
a&fb=1&split=1&gl=us&cid=0,0,176813183584492688&ei=YbiZSZ2ZApPHtgfSka2lCw&sa=X&o
i=local_result&resnum=1&ct=image
It is by no means a required activity of the program, but if you can
join us, I hope to see you there after the workout.
6) Preparing for your target race.
Here is the penultimate list of trainees signed up for Target Races:
W&OD 5K - Sat. March 28: Steve W.
Cherry Blossom 5K - Sun. April 5:
Coach John, Coach Humaira, Laura, Rajashree
Azalea 5K - Sat. 4/25: Karen
GW Parkway Classic 5K - Sun. April 26:
Coach John, Anil, Beverly, Georgia, Rakesh, Vandana
Injured reserve (pro tem): Chico, Joe
Which means I haven't heard from the following current or erstwhile Walk
to Run Trainees:
Anubha
Alda
Amit
Divya
Hima
Joy
Marianne
Mukta
Natalie
Paula
Sirish
Steve F.
Yodit
Zebalda
Zubin
If you've signed up for any 5K, or if you *want* to sign up for any 5K,
but need some advice, please contact me.
Please remember, if you complete the 3.5 mile 3:2 workout this Saturday,
you will have already run/walked _longer_ that a 5K (which is 3.1
miles). Even if you're only up to a mile or two now, there is still
time to work your way up to 3 miles by the end of April.
Because your target race is a 5K, and you are seeking to *complete* the
distance, not to *race* the distance (that comes much later), your
preparation for your target race will differ little from your prep for a
Saturday training run.
The best prep you can do, is the eat right, drink plenty of fluids, and
get extra rest on the day or two prior to the race.
If your race is on a Saturday, skip our training run and prepare for
that race. If your race is on a Sunday, do only a very light 1-2 miles
of running during our Saturday workout (up to Memorial Bridge and
back is about all you should do). Save your energy for the target race
the following day.
Either way, if you're skipping our group training run due to your target
race on the same weekend, please just let me know.
On race day, get to the starting line a bit early, to give yourself time
for a bathroom break (and there may be lines to any porta potties).
While you are waiting for the start (within the 15 minutes prior to the
start), walk for 5-10 minutes, then do some *light* stretching (very
light). Just limber up enough to be comfortable while running.
Seed yourself at the very back of the back - the last person, if you
can. 5K races usually have some folks who walk the entire distance.
And even at your relaxed pace, you will pass them. Passing anyone in a
race gives you a special confidence, no matter how shaky you feel at the
start.
When the race starts, don't run out too fast with all the jackrabbits
around you. Start slowly, and work up to your normal pace. Run
*your* race, not anyone else's. If you feel you must pick up the pace,
save it for your finish line "kick," the last 50-100 yards when you can
actually see the finish line.
Your mission on your first 5K is to complete the distance, in a really
crappy time. Your mission on your *second* 5K is to beat your crappy
time from the first 5K.
After the race, walk around a bit to cool down. Stretch, as we do
after our training runs. Drink the fluids offered, and if you can, eat
a carb+protein snack within 30 minutes (4 parts carb to 1 part protein).
A half bagel topped with peanut butter is just about the right
ratio. Later on, treat yourself to celebrate your accomplishment.
On your first post-race run, you shouldn't be too worn out, since you
only completed the 5K, but didn't race it all out. But still, take a
slow pace on the first run after, and catalog any aches and pains you
feel. Remember R.I.C.E. - rest, ice, compression, elevation, the
runner's first aid you can do at home.
Then come back and run with us the following Saturday, and tell us all
about your race!
Your own target race may be weeks away. But print out the above, tape
it to your fridge, and refer to it as the day gets closer.
If you have *any* questions about your target race, you know how to find me.
7) Calling all injuries
I spent the past two weeks reviewing a lot about running injuries. If
you've been injured at any point during our training season, and haven't
already spoken with me, please do so, either this Saturday, or by phone
or email. Whether you run with us again or not, I want you to regain
health.
And even if you can't run, either because of injury, or because you've
had to miss training runs, you can still walk. Build up walking
distance in the same way we've been building up running distance (a half
mile longer every second week). You can use the same Gmaps pedometer
online tool I use to plan and measure a walking route from your home or
place of employ.
I started this training program to try and bring you into the sport of
running. But even more important than that, is for you to stay
healthy, and become fit. If you find that other exercise does that for
you better than running, follow that other path. I won't be offended.
But I will be proud of you.
If you have *any* question about recovering from injury or a lapse in
training, please drop me a line. Thanks.
I hope to see everyone at Columbia Island Marina on Saturday! If you
have any questions, please write back, or call me at 703-371-5171.
Till then, Happy Trails!
Coach John
John H. Steitz
RRCA Certified Running Coach
USATF Level 1 Certified Track and Field Coach
Arlington Cooperation Foundation
703-371-5171
http://www.marathoncharitypartners.org/walktorun/