ACF Walk to Run Training Newsletter #5 


Walk to Run Trainees:


Welcome to the fifth week of our program.


1) We meet again on Saturday, February 7, at 9AM, in the parking lot
for Columbia Island Marina, in LBJ Park.


If you are still having difficulty finding our meeting location, please
call me at 703-371-5171 before Saturday.



2) Change in Training schedule


Originally, we were supposed to continue with intervals of 4 minutes
walking, and one minute running, for the next two weeks. But I've
decided to change the intervals to 3 minutes of walking, two (2) minutes
of running, starting Saturday, for three reasons:


a) All the trainees who participated in the workout last Saturday
seemed to be fully acclimated to the 4:1 interval;


b) I wasn't comfortable with only two weeks of 3:2, before we stepped
it up again to 2 minutes walking, 3 minutes running; and


c) The first of the target races are only eight weeks away, and the
trainees need a little more running experience before that date.


So for the next four (4) weeks - the remainder of the month of February
- we will be walking three (3) minutes and running two (2) minutes on
all Saturday and mid-week workouts. If any of you needs help setting
the interval timer on your watch, please touch base with me after the
workout.



3) Our posted training distance for this Saturday [found at
http://www.marathoncharitypartners.org/walktorun/calendar.doc] is 1.5
miles. Our posted route (the same as last week) may be found at:


http://www.gmap-pedometer.com/?r=2524315


Because we turned around a few yards shy of the actual .75 mile mark
last week, we'll go just a little further this Saturday - across that
pedestrian crosswalk and up to the next overpass, before we turn around.


On this workout, try to have a "negative split." That is, complete the
second half of the workout (the half after the turn-around) faster than
the first half. To do this, you will want to be slower on the way out,
so you have an extra reserve to pick up the pace on the way back. Use
the chronometer of your sports watch to measure your time on both the
"out" and "back" splits of the workout.



4) Welcome (back) to Coach Humaira


Coach Humaira Qureshi, who joined us at the orientation on January 3,
will be running with us Saturdays in February and March.


Humaira was one of my trainees in the Summer MCP marathon program in
2007, and she helped coach Walk to Run last year. She's an accomplished
runner and fitness buff, and a very approachable running partner out on
the trails. And later this month, she will be taking the RRCA
certification course to improve her own skills and training as a coach.


If there is any aspect of running and physiology that you don't feel
comfortable discussing with me, try Humaira. But, be careful. She
might make you break out into giggles while running. 



5) Running Clothing.


Way back at the orientation, I reviewed running clothing, and showed
some examples from my own running wardrobe. But some of you might have
forgotten, or not then appreciated the advice, and others joined the
program after the orientation. So let me review, briefly.


Whatever the weather, the layer of clothing next to your skin (including
socks) should be of a wicking material, so called "performance fabric,"
"technical fabric" or "sport fabric." These are artificial fibers
designed to wick moisture away from your skin, which cools you in warm
weather, but which can also prevent chills in cold weather. Cotton is
NOT a wicking fabric.


The only thing worse than cold is cold and WET[!] Even if you manage to
stay warm while running in cold weather, fluid next to your skin can
cause rashes, blisters and chafing. Not fun.


Wicking fabrics are usually labeled so, and can be found at running
stores, some sporting goods stores, some bike stores, and especially at
race expos. [The race expo for the Cherry Blossom 10 Miler and 5K on
Saturday, April 4, is open to the public, and you may be able some good
deals on wicking fabric tops, shorts, socks and undies. cf:
http://www.cherryblossom.org/expo/expo.htm ]


Invest in a good layer of wicking fabric now, and it will serve you in
all four seasons as your base layer.


Your OUTERMOST layer in cold or damp weather should block rain and wind
- usually a windbreaker-type of pullover or jacket. Outerwear
specifically designed for running is usually much lighter weight than
civilian garb, but for our purposes, don't go running out to get a
"running jacket." If you have a good windbreaker or running shell,
that is perfectly fine for the upcoming warmer, but still cool, weather.


In all your clothing choices, bear in mind that you will feel 15 to 20
degrees warmer while running than you do while standing still. This
means that you may need that outer jacket before the workout, and
afterward, when you cool down, but you'll want to take it off once
you've started running and have warmed up.


So LAYERING is key for running clothing in colder weather. Take off,
or add layers, as you warm up or cool down.


Your have wide latitude for clothing in the layers between the base
layer (wicking) and the outer layer (water and wind repelling). Any
comfortable clothing which permits free movement is fair game. Old
college sweatshirts often re-appear on runners in winter, in the absence
of rain. Long-sleeve, thicker wicking fabrics work fine as mid-layers,
but save your scheckels on these until your second winter of running,
when you know what feels comfortable in varying seasons.


cf (for later):
http://www.runnersworld.com/article/0,7120,s6-240-320--6187-0,00.html


Right now, invest in a base wicking layer (especially wicking socks!)
and your running over the next few months will be much more comfortable.



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/