A particularly brutal route - up Livernois, along Tienken, down Brewster, Walton , Old Perch, Avon and back to the school - with no shade, and hills. Sorry! It didn't kill you so it must have made you stronger.....
We had multiple people run out of water. Thankfully, some generous folks out on a deck understood American (not English) and came through with some bottled water (thank you, translating ladies!). Note for everybody - bring plenty water - one small bottle will not probably not be enough. We will be putting a cooler of water half way round for the longer runs.
A good article:
http://www.thestick.net/Articles/Calf_%20Heart_%20Attack.htm
We got our safety back to where it should be - remember two front people peel off and stop traffic - and the group is starting to show itself as a group, more than a set of individuals. The more we get to know each other, the more rewarding the training will be. On that subject, we have 8 miles tomorrow, and 5 miles the week after. Try to see if you can free up an hour next Thursday (26th) for a group drink after the run. More information to follow.
Week 6 Topics
Helpful Techniques:
- Stand tall, head up, shoulders relaxed, look ahead
- Run/walk at a pace that allows for conversation
- Short strides for running/walking uphill but keep same pace
- Lengthen stride on downhill; relax letting gravity help you
- Arms should swing from front to back, don’t cross over your body, elbows loosely bent
- Use arms to power up hills
Hot and humid
- Run/walk slower
- When the heat index is 90-100, cut your workout in half
- When it is over 100, cancel the workout
- Adjust training for heat; add 30 seconds per mile for every 5 degrees over 60
Equipment:
- Heart rate monitors
- Garmins
- Interval watches
- Gymboss timers
Finally tshirts are ready for order - bring your size and $20 if you would like one of these very limited edition masterpieces!
See you at Rochester High School Thursday
Tim
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