Week 3 - Hot, hot, hot

Week 3 down, 14 to go.

Welcome to the group Rick, Maureen and Martin!

Good 4 mile run last night down Livernois and up the trail to downtown.  Everyone ran well together and we all survived, even with the hot evening.  No major excitement during the run, apart from a suicidal frog running through the middle of the group while we were on the trail. It helps having our own security person/joke teller (thanks, Rod)

Good job with road crossing safety (everyone) and remember - bring water as the miles go up.  Also - remember no music/headphones - safety issue and we like to talk and get to know each other.

Here are the tips for this week:


Week 3, June 17

• Communications
• Importance of all BW Communications:
• Notes from Group Leaders
• Brooksie Bugle
• Insures that you have the correct information about meeting times, etc

• Other valuable resources:
• Runner’s World Magazine
• Michigan Runner
• Brooksie Way Website, www.thebrooksieway.com

• Running Websites:
• www.runmichigan.com
• www.mapmyrun.com
• www.runnersworld.com
• www.womensrunning.com
• www.jeffgalloway.com

I have attached the training calender in case any of you need it:


Training Calendar

We still need our group slogan/mantra - will discuss next Thursday

Tim

Week 2 - What Happened to Our Leaders..!!

No Danielle or Tim this week so just a basic post.  Danielle had a work committment, while Tim was in the thumb celebrating reaching 50.  Numerous stand-in leaders who I am sure did a great job.

Hopefully back to normality next week.

Couple of changes to the group.  Lori Hennessey and Candy Keaser have moved to 3:1's and Jackie Sovell has joined us.

Here are the instructional tips for this week:

Clothing – Dressing appropriately

• Cotton is rotten: 

• Need wicking shirts, shorts, undies, bras and socks 
• Watch seams that could cause chaffing 
• Wash clothing before wearing to reduce chaffing 
• Good shoes – get properly fit, best place to do that is at a running/walking store 

• 20 degree rule: 

• Dress as if it is 20 degrees warmer than actual temp 
• Pay attention to temperature from time of start to time of finish 
• Layer clothing so you can remove pieces and keep running

• Chafing: 

• Nip guards and bras, men – avoid team "11" 
• Glide, Asics Chafe Free, Pro Tec Liquid Nipple Protectors – use for prevention of chaffing and blisters

Last point - we need a group name!  Get your thinking hats on - something (vaguely) relating to 8.

See you next Thursday!

Tim

Week 1 - On Our Way!

We are on our way.  17 weeks started off with motivational speeches and a brief 3 mile run to get the show on the road.  Everyone did well, and no one got lost.  Post run introductory comments included Mark's emphatic "I don't like running" - we shall see if that holds true!!

Here are the instructions from week 1:

• Road rules and safety: 

• Put on shoe contact tag or other ID and wear ALWAYS 
• Go against traffic 
• The first two runners/walkers can become crossing guards at intersections and entrances to parking lots. Group Leaders should not be crossing guards. 
• Group Leader in front and group leader in rear; others float if you have them 
• Running/walking single file through the trail/sidewalks and yielding to other runners, walkers and bikers is important 

• Rules to follow when running/walking alone: 

• Run/walk in well-lit areas if you are out by yourself, especially women 
• Be careful at intersections and parking lot entrances 
• Be courteous and move to the side for other runners/walkers/bikers 
• Let someone know your plan and route 

• Importance of being on time for group workouts: 
• Starting on time 
• Courteous to other participants 
• If you will be late, let the Group Leader know: 
• Will insure that the group waits for you 
• Will ensure getting done timely, especially as daylight hours get shorter 

See you next week!

Tim