Week 12
This was the Thursday before the Crim race in Flint. Rather than overdo things, the group split this week into 2 sections - those who were running the Crim on Saturday did 3 miles, those who weren't did the full 8.
No issues to report - same as before.
Week 13
Biggest run so far 11 miles. We did a Tienken, Squirrel, Brewster, Tienken (again), Livernois, Walton, Adams loop. Group did well, with certain members fast running at the end. Heather had some foot pain, and Jan walked in with her. Otherwise we cam through unscathed.
So now we are in to the final month - light at the end of the tunnel. The Brooksie is on the 30th with a practice run on 16th. Here we go!
Wednesday, August 29, 2012
Monday, August 20, 2012
Saturday, August 4, 2012
Weeks 8 and 9
Firstly, apologies... I'm late! So this weeks blog covers both weeks 8 and 9
Last two runs have been challenging, but we have made it through - good job, everyone!
Week 8 was a simple (?) 5 miler from Rochester High School, however the weather was humid - really humid. Sometimes the shorter runs (would you have thought that 5 miles was "short" a few months ago?) are harder to prepare for mentally. However, it is a decent distance and made us all work. We stretched out as a group (not having Jan to keep us in good shape), but eventually got to circling back.
Week 9 was not only 8 miles but a new section of the course - the hills of Tienken, Brewster, Dutton. These hills - combined with the weather - gave us a good test and emphasised the need to start slowly. The route we took is part of the Brooksie Way and, while I am not sure of the exact mile points, it is basically in the middle of the run. There is a definite feeling of being on the home stretch when you reach Adams and Dutton. The group stuck well together, even if at times some of the singing made folks want to run in a different direction.
We are right in the middle of program and it can feel at times like the dog days of summer. However the group is doing well and we are now getting to the higher miles. Through August we build up to 11 miles, then we move into September - which is our preparation month for the race. We have a couple of shorter runs early September, then our practice race on September 16th, two weeks before the actual race on the 30th.
Topics for discussion:
Week 8, July 22
Week 9, July 29
This is our planned mileage coming up, all from Adams High School:
August 8/9 keep at 6 miles
August 15/16 change from 11 miles to 10 miles
August 22/23 change from 5 miles to 7-8 miles
August 29/30 change from 12 miles to 11 miles.
Finally, I received this email from Stacy. She has not asked me to do this and so I apologise to her in advance. I hope I am not too late posting it. Here it is:
As many of you know this year I will be walking the 2012 Michigan 3-Day on August 17, 18, and 19th. We will walk 60 miles over the course of 3 days in an effort to fight again breast cancer. Through donations and fundraising I have raised $1779 so that means I am just $521 away from my goal $2300. I’m hoping to reach this goal by August 3rd. Please support me with a tax deductible donation today! If you are interested please visit http://www.the3day.org , from there by clicking on “Donate” you can type in my name. (You may notice the amount earned there is lower than I mention above; that is only because all of the checks I have sent in so far have not all been processed). Thank you in advance for your consideration!
Thank you from the bottom of my heart,
Stacy L. Cerget
Keep up the good work everyone - we are doing really well.
Tim
Last two runs have been challenging, but we have made it through - good job, everyone!
Week 8 was a simple (?) 5 miler from Rochester High School, however the weather was humid - really humid. Sometimes the shorter runs (would you have thought that 5 miles was "short" a few months ago?) are harder to prepare for mentally. However, it is a decent distance and made us all work. We stretched out as a group (not having Jan to keep us in good shape), but eventually got to circling back.
Week 9 was not only 8 miles but a new section of the course - the hills of Tienken, Brewster, Dutton. These hills - combined with the weather - gave us a good test and emphasised the need to start slowly. The route we took is part of the Brooksie Way and, while I am not sure of the exact mile points, it is basically in the middle of the run. There is a definite feeling of being on the home stretch when you reach Adams and Dutton. The group stuck well together, even if at times some of the singing made folks want to run in a different direction.
We are right in the middle of program and it can feel at times like the dog days of summer. However the group is doing well and we are now getting to the higher miles. Through August we build up to 11 miles, then we move into September - which is our preparation month for the race. We have a couple of shorter runs early September, then our practice race on September 16th, two weeks before the actual race on the 30th.
Topics for discussion:
Week 8, July 22
- Nutrition – first 45 minutes you are burning sugar, after that, you are burning fat
- Eat 1 to 1 ½ hours before your workout, protein and carb
- Bagel and peanut butter
- Granola bar
- Egg and whole wheat toast
- Do not eat anything ‘new’ on a long run
- If you always have a banana and peanut butter, but want to try a bagel with cream cheese, do that when your run is short and you are close to a bathroom
- Use fuel for workouts exceeding 1 ½ hours
- Gu
- Sports Beans
- Chomps
- Snickers
- peanut butter sandwich
- banana
Week 9, July 29
- Recovery
- Prevent soreness
- Stretching
- Change into dry clothes right away
- Ice
- Elevation
- Massage
- Anti-inflammatory medication, afterward
- Foam Roller
August 8/9 keep at 6 miles
August 15/16 change from 11 miles to 10 miles
August 22/23 change from 5 miles to 7-8 miles
August 29/30 change from 12 miles to 11 miles.
Finally, I received this email from Stacy. She has not asked me to do this and so I apologise to her in advance. I hope I am not too late posting it. Here it is:
As many of you know this year I will be walking the 2012 Michigan 3-Day on August 17, 18, and 19th. We will walk 60 miles over the course of 3 days in an effort to fight again breast cancer. Through donations and fundraising I have raised $1779 so that means I am just $521 away from my goal $2300. I’m hoping to reach this goal by August 3rd. Please support me with a tax deductible donation today! If you are interested please visit http://www.the3day.org , from there by clicking on “Donate” you can type in my name. (You may notice the amount earned there is lower than I mention above; that is only because all of the checks I have sent in so far have not all been processed). Thank you in advance for your consideration!
Thank you from the bottom of my heart,
Stacy L. Cerget
Keep up the good work everyone - we are doing really well.
Tim
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