ACF Walk to Run Training Newsletter #14

Walk to Run Trainees:


Welcome to the fourteenth week of our program.


1) We meet again on Saturday, April 11 at 9AM, in the parking lot
for Columbia Island Marina, in LBJ Park.


I'm varying the training calendar a bit from
http://www.marathoncharitypartners.org/walktorun/calendar.doc . This
week, we will again run 3.5 miles up toward Iwo Jima that we did the
past two Saturdays:


http://www.gmap-pedometer.com/?r=2672077



But our modality will be four minutes running, one minute walking (4:1).
This is the final modality we will be doing in this training program,
for the next three Saturdays.


4:1 is a run:walk interval you can keep up the rest of your life, or you
can gradually increase the ratio [5:1, 6:1, 7:1, etc.] to the point
where you can run continuously for 20 minutes. Personally, I don't
believe that the ability to run continuously for x minutes is a measure
of fitness, vel non. There are people who do one marathon each month
using walk breaks, and I seriously doubt there are un-fit. Nor is a 20
minute run to the point of exhaustion any proof of fitness.


But for now, please just humor me for the next three weeks and run 4
minutes at a time in between walk breaks, both on your midweek runs, and
on your Saturday workouts.


After the end of this month, you can do whatever run:walk interval you
so desire. You now have all the tools you need to set an interval, and
a training pace, to cover whatever distance for which you wish to train
in the future.



2) Congratulations to Laura, who completed her target 5K last Sunday at
the Cherry Blossom 5K in a time of 41:54! Please ask her about her race
when you see her on Saturday.


[Coach Humaira and I also ran the Cherry Blossom 5K. But it's not about
us. We celebrate every trainee finishing their own 5K!]




3) Pack Your Running Bag!


If you have your running shoes with you, any 10, 15 or 20 minutes of
down-time can be used to get in a quick run.


Think of all the times when you've had to cool your heels, and wait for
something. Auto service. Waiting to pick up a spouse or a kid. Heck,
I've even heard of vehicle passengers, stuck in traffic, getting in a 15
minute run on the side of the highway-turned-parking-lot, while waiting
for the tow trucks to clear up a wreck ahead!


The point is, sometimes you can schedule a run. Other times, a chance
for a run will present itself, and you just need to be ready. A short
workout is always better than no workout at all.


The easiest way to be ready, is to keep your running shoes, a few pair
of socks, and (in the warmer months) perhaps a set of running shorts and
shirts/singlets in your running bag. Keep your running bag in your
vehicle, so it's always not too far from where you are.


In fact, one great way to be ready for runs, both scheduled and
unscheduled, is to keep a week's worth of running cloths, socks and your
running shoes in a large gym bag, that you reload on the weekend, and
just keep with you, or grab in the AM on the way out the door.


Some of us also keep their running belt, or bottle holder, perhaps a
reflective stripe for running in twilight or after dark, maybe a bottle
or two of Gatorade (or your favorite electrolyte beverage), you GU, shot
blocks, or sport beans, in that same. And, of course, your running
watch.


A bag with side compartments makes keeping track of the non-clothing
easier. And many gym bags contain a separate compartment for your shoes.


Some folks keep everything they need on race day in their bag. Maybe a
small pill vial with some Vitamin I6 [Ibuprofen] or I12 [Immodium]. 
A rolling stick or stretch band for post-run self-massage or
stretching. A small roll of ace bandage, or a small first-aid kit, it
they run in a group.


If you cross-train, your running bag might also contain anything
I(small) you need for that other activity. Maybe a bike helmet,
swimsuit, or a towel.


In short, a good running bag contains a little of anything you might
need for a run....long run, short run, quick workout, cross-training, or
a race...and recovery. Follow the boy scout motto for your workouts,
and always be prepared for a run!



4) Target Race Update


There are 3 weeks left to complete your "final exam" for our training
program - your 5K target race. Here is the list of folks taking their
"exam" in those three weeks:


Karen Azelia 5K Sat. 4/18/09
Anil GW Parkway 5K Sun. 4/26/09
Beverly GW Parkway 5K Sun. 4/26/09
Georgia GW Parkway 5K Sun. 4/26/09
Mukta GW Parkway 5K Sun. 4/26/09
Natalie GW Parkway 5K Sun. 4/26/09
Rakesh GW Parkway 5K Sun. 4/26/09
Vandana GW Parkway 5K Sun. 4/26/09



If anyone else has signed up for a target race, and I don't have you on
this list, please let me know. Thank you!


And if you still need a target race, and can't get into the Parkway
Classic, please let me know. There are other races out there this
month with open slots to fill.



5) Looking Ahead.


Next week, we run all the way up and around Iwo Jima hill for a 4 mile
course, our terminal distance.


And on the 25th, those of us not running the Parkway Classic will do the
same route, as the final workout in our program.


On May 2, we'll do a 4-mile victory lap down at Belle Haven Marina with
the PRRM Marathoners.


Then, on May 9 in Bethesda, graduates of this Phase 1 of Walk to Run are
welcome to join Phase 2 of ACF Walk to Run (10K and 10 Mile training)
which meets concurrently with the MCP Marathon and Half Marathon
training programs, Saturdays, at four four alternating venues in the DC
area.


[This is but one of many training programs this Summer you can join to
learn to run longer distances, or to run stronger or faster.]


I'll share more details about training after April in the next two
newsletters.



I hope to see everyone down at the Marina on Saturday!


But if you have any questions before then, please write
back, or call me at 703-371-5171.


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/