6-30-10

Hello, TEAM!

Hooray on another great practice last week, full of quality mileage and cupcakes!! J To celebrate that, and the holiday weekend coming up on us, we are going to give you a treat in two parts….

1)   A Shorter, and to-the-point Coaches Email this week! Yea!!

2)   A Shorter, and VERY laid back Holiday-weekend practice this weekend!

 

We have been swamping you with information week after week, and we know that can be a little overwhelming. So, we are going to give you this week off of “useful information patrol” and let you just focus on the enjoyment of running and walking for a Cure! 

Two notes of information for the upcoming weeks:

1)   NEXT WEEK (July 10) we will be having practice at Griffith Park. This will be a very special day as it will be the 2^nd Annual TNT A.T.E. (All Team Event). Basically, all the Greater LA marathon, triathlon, cycle, and hike teams will be meeting up for a morning of practice and BBQ’ing. Its pretty awe-inspiring to see the teams come together en masse for the same cause, all working together to meet their physical and overall goals within TNT.  Mileages and routes for our team are still being hammered out, but come prepared with full water belts, a snack, your TNT jersey, and also be on the lookout next week for more info regarding the BBQ portion of the day.

2)   THIS SUNDAY: If you take a peek at the schedule, we encourage you to go find a neighborhood 5k and take part. With all of your training thus far, you are more than ready to experience a 5k run. Its an awesome way to start learning what “race morning” is all about…the registration, the nerves, the bathroom lines….all sorts of excitement. At the end of this email, I have listed a few of the most popular ones I know about. I (Coach Beth) will be taking part in the Pacific Palisades 5k or 10k, and can say from experience it is a GREAT course for those of you Nike participants (Disney…its good for you too!) that want to practice some hill training.  This is NOT mandatory, but kind of a fun way to celebrate the July 4^th holiday, and celebrate your accomplishments in training as well.

 

The Plan:

Mid Week Practices:Monday and Wednesdays, 7pm. VNSO Park (Van Nuys/Sherman Oaks)

**NEW MEETING SPOT** Due to Parking issues, you will be meeting on the other side of the park from previous weeks where the spots should be more plentiful. The Cross Streets are Tyrone and Huston, and look for the large lots near the Aquatic Center and basketball courts. Same great park, Same great workout…just a new meeting location. Look for the team near the baseball diamond on that side.

 

SATURDAY PRACTICE:

7am, Balboa Park: ALL 5-6 miles

**This week, due to so many people being out of town for the 4^th of July long weekend, we will be having a “TNT-Lite” practice. Very mellow loop around Balboa. Bring your water belts, and bring some cash as more than likely some will head out to breakfast somewhere afterwards. IF YOU ARE PLANNING TO DO  A 5 or 10K event on Sunday…keep it easy on Saturday. Still come, but keep it mellow. And please bring cupcakes again. Those were delicious. J **

 

ENJOY the long weekend, and safe travels that are going on vacation! Be safe, and know that all of your leadership staff is SO PROUD OF YOU for how far each and every single one of you has come so far! 

 

GO TEAM!!

 

Your Coaches,

Beth, Becka, and Stacey

 

4^th of July 5k/10k Events:

Palisades: www.palisades10k.com

Santa Clarita: http://www.scvleon.com/parade/4th-events.htm

Redondo Beach: www.villagerunner.com/

6-23-10

Hey Team!

The HILLS were alive last weekend, that is for sure! You all did awesome! Please remember that the techniques we worked on for hill repeats can be incorporated into your workouts through the rest of the season.  The shorter miles and short repeats were a great way for us to recover, but still build up our muscles and knowledge for the weeks to come.

 

This week we are going to amp up some miles again for you 26.2 folks.  For 13.1 crew, we are back to building up a strong base, keeping  the miles consistant and steady with 6.  However, we are changing things up a little bit this week with an EARLIER start time of 6:30am!! If you have not noticed, the summer solstice is upon us and things are starting to get HOT. To keep you out of the peak of the heat as we build into longer workouts, we are going to bump things back by a half hour.

In addition to making the workout earlier, we also need to be conscious of hydration.  Not just a few sips of water before and after practice, but starting to incorporate frequent drinks and an electrolyte beverage while you are working out, using your hydration belts.  There are a bunch of them on the market, but you will need to do some experimenting on what is right for you. You may want to consider trying out the electrolyte beverage that will be on your race course (For Disney, its Powerade, and for Nike, it has been Gatorade in years past. I’m trying to get confirmation for this year!).  Small, frequent sips of your beverage are the way to go to keep you hydrated, avoid cramping, and keep a healthy electrolyte balance. This is EXTREMELY important moving into the hot months and longer stretches of time out in the sun.  Equally important is properly fueling your body before and during your workout with FOOD. Yes, you need to EAT during a workout. A rule of thumb is you need to fuel up if you are working out for an hour or more, but this can sway with each person’s metabolism. However, start trying out the Gu’s, Blocks, pretzels, etc. Ask your mentor for some advice as well, but nutrition is highly individualized and something you need to work with to find out what benefits YOU best. Below is some additional information, plus you can find more at our website www.sfvtnt.org. Plus, in the next couple weeks, we will have a team nutritionist out to discuss nutrition and hydration a little bit more in depth.

 

Plans for the week:

MID WEEK PRACTICES: 7pm, VNSO Park. See website if you need the address again. J

 

Saturday Practice:

½ Marathoners: 6 miles

Full Marathoners: 8 Miles

NEW TIME: 6:30AM at Balboa!! Please adjust your alarm clocks!

Additionally, we will have a shoe and apparel clinic from our friends at Roadrunner sports. The correct running/walking attire makes all the difference in your  comfort level, especially as it starts to get hot out there. Please plan to stick around for 20-30 minutes after practice for this…the information will be VERY helpful to you, and Roadrunner Sports is a GREAT partner of Team In Training.

As always, please don’t hesitate to ask us or any of our staff any questions. We commend you for your journey thus far, and are so proud of you for making these strides not only for you, but to help SO many others.

GO TEAM!

Your Coaches,

BethBeckaStacey J

6-16-10

Hey Team!

Recovery week!! YES! You have all earned it after the last 4 straight weeks of building your mileage and fitness. It is time to take it a little easy for a few days, let your body relax and recover from everything you have been putting it though. 

But..you may ask…what does “Recovery” really entail? Well, much to our dismay, recovery week does not serve as “sit on your booty, eat fro-yo, and don’t work out week” (darn it!), but it is a time to dial down the intensity for a bit, and incorporate some extra rest and pampering into your day. You still need to work out, but if you notice, the mid-week sessions are a little lighter, and for the next week you should just dial down your speed. Meaning, if you usually run at a 10 min/mile pace, take it back to maybe a 10:30/11:00, and really take time in your warmup/cool down. Maybe make an effort to run on a trail to take a break from the asphalt, and incorporate some extra “down time”. 

To go with the theme of “Recovery week” we are going to have some LOW mileage at Saturday practice this week. But, to keep you all interested we are also going to start you on some basics of hill repeats and hill training. For those of you who do not know…San Francisco is not flat. J And while Anaheim is pretty flat, hill training is an excellent way to continue building endurance while building and utilizing different muscle groups. Everyone should incorporate some hill training when training for an endurance run or walk, simply to build muscle, cardiovascular fitness, and to shock your muscles a bit, and give some of those muscles a break as well.

The Plan for the week:

Mid-Week practices: Mondays and Wednesdays. NEW TIME: 7:00pm. Apparently, it’s a little warm in the Valley in the summer months?  J  Let’s take it back by a half hour to let the temps go below a boil, and also allow some of our worker bee teammates  to get there after work. Thanks!

Remember to take it EASY this week! Reduce the intensity, but DO keep those muscles warm by doing a couple slow, easy workouts this week.

SATURDAY Practice:

We will be meeting at 7:15am at the Porter Ranch Shopping Center (directions below). Why 7:15am? Because people are notoriously late for the 1^st Porter Ranch practice of the season. Please be there on time because we have a lot of stuff to work on.

The route: We are going to actually focus on technique this week, and doing some hill repeats together, so no need for a map this time. For those of you who can not make practice…do three miles on a gentle terrain at moderate intensity.

Porter Ranch Shopping Center               

From T.O. or Westlake or Simi:               

118E.  Exit Porter Ranch Drive and make a left at exit.       

Make a right at the light (Rinaldi) and turn left into shopping center.

From East Valley:                         

118 W.  Exit Porter Ranch Drive and make a right at exit.     

Make a right at the light (Rinaldi) and turn left into shopping center.

From Mid Valley:                           

North on Balboa or Tampa or Reseda and make left at Rinaldi. 

Cross Corbin and make a right into the Porter Ranch Shopping Center.

                               

Look for the Team in Training group outside of Baja Fresh. There is a

Courtyard there with stairs, a fountain, benches, etc

 

Also, one of our mentors, Lisa DLV has arranged for an incredible Pilates and core instructor to take us through some stretching and core work after practice. An efficient run/walk and a great tool for injury prevention is stretching and core strength training. This is a great chance for you to learn some techniques to keep you pain-free. Please bring a towel or yoga mat for after practice, along clothes you would be comfortable stretching in.

Also attached is a flyer for a fundraiser put on by our teammate Jeanne. Take a look!  Also continue reading for some great articles on Hill Training!

Enjoy your recovery! We’ll see you on Saturday!

 

Your Coaches,

B,B, and S

6-09-10

Heyyy, TEAM!

 

Congrats on your first 6.2 miles! The humidity in the park was a bit of a beast, but you all made it look easy! For those of you doing a half marathon, congrats…you have already done almost HALF your miles!

For these last few weeks, we have been gradually building a strong base for you to continue to expand on. Being able to run/walk 6 miles is a huge accomplishment, and will allow you a strong platform to continue to build your endurance (miles) and efficiency (speed) on. This week, we will up the miles ONE MORE TIME, then after Saturday, congrats! You will be on a recovery week, which is AWESOME!!

For those of you who are starting to feel the muscle soreness and fatigue from training…GOOD!  That is totally normal for when you increase your level of activity, which you have all done significantly. However, be aware of the difference between it being SORE versus it being an INJURY. A rule of thumb is if it is nagging for three consecutive workouts/days, then it is an injury that needs to be addressed. To help prevent those sore musce, remember to RICE…Rest, Ice, Compression, and Elevate.  Take a REST from exercising, or take down the intensity. Allow yourself to miss an easy workout in favor or resting your sore body for the long one at your discretion. ICE any achy parts for a few minutes, frequently throughout the day. Be sure when you do this, you put a towel between the ice pack and your skin…ice can burn! There are some great flexible reusable ice packs out there…consider purchasing one, or using a bag of frozen peas which allow the cold to mold around the achy area. COMPRESS swollen or irritated areas with an ace bandage or compression wrap. As we get further into the season we will touch on the benefits of wearing compression shorts/tights post and during workouts as well. If you wrap, be sure to keep it loose enough to where you are NOT cutting off circulation! Also be sure to ELEVATE…prop up those tired feet and legs to help flush out the lactic acid and bring down the swelling! I always prop my legs straight up against a wall or tree post long run to help ease the fatigue and soreness…and I ALWAYS sleep with a pillow under my legs to help keep my joints and legs fresh for my next workout.

Other things that help…ice baths (ask your mentor how to do this CORRECTLY), using the cool nozzle on the shower to flush off your legs, STRETCHING EVERY DAY (just 5 to 10 minutes a day makes all the difference), yoga, core strengthening (exercises on the website, and we will have more on this to come),  and getting extra sleep and rest periods.

It’s a big cliché, but remember, when you are training, your body is a temple! It is up to you to nourish it well with healthy foods, lots of fluids, and to give it a good environment to recover in with extra rest and naps.  ;)

That said…let’s keep building!! J 

The Plan for the Week:

**MID-WEEK PRACTICES**

-Monday and Wednesday, 6:30pm,  Van Nuys/Sherman Oaks Park off of Hazeltine. Remember, these are OPTIONAL!! If you can’t make it, don’t stress! Just get the workouts in on your own time. If you CAN make it, GREAT!! It’s a great way to motivate to get those mid-week workouts in after a long day at work. Directions are in last week’s Coaches Email, which you can find on our website www.sfvtnt.org (THANKS, Web-Captain Nick!).

 

**SATURDAY PRACTICE: 7am at BALBOA**

-We are back to our stomping grounds of Balboa Park for SEVEN (7) miles of fun!  Coach Beth won’t be there, but Coaches Becka and Stacey are AMP’d up to take you around your first of MANY 5 mile Balboa loops in your future, plus two more miles or luck. J  For reference, 5 mile loop is below.

 

VERY IMPORTANT REMINDER!!!

Beginning this week, for any workouts over SIX (6) miles, you MUST have a hydration belt or system. We will NOT let you run without one! This is a MUST!

Please show up with your new hydration packs, bottles filled and ready. This is for your safety. We train primarily in the Valley, where the heat creeps up on us and through the summer, this is doubly important. We will have a TNT alumni at our practice that is selling the purple TNT themed FUEL BELT versions of the packs. Depending on which belt you select, those will be $40-$50. Bring CASH.

Another reason to bring CASH…the Grilled Cheese Truck will be set up in the park across from us. Not a bad way to celebrate conquering the big 7!   For me, I think the seven mile mark is what make this real…you are DEFINETLY in training for something big when you train up to seven miles. J

As to what to fill your bottles with…now is the time to start playing a little with different electrolyte beverages. You don’t want to train on straight water. The rule of thumb is workouts longer than 30-60 minutes in duration, you need to incorporate some electrolyte-replacement beverage to keep your body moving (cramp free) and hydrated. Gatorade is what we offer on course, but there are MANY different options from Hammer (natural),  Nuun Tabs (sugar-free), Powerade (higher electrolyte concentrate), and Accelerade (higher protein ratio)… and so many more, to choose from. Feel free to direct any questions about this to us, and read the article below for some more information on hydration.

 

That’s all we’ve got! We look forward to seeing you on Saturday, and congratulate you for coming this far. We’ve got a GREAT bunch of new 10k runners and walkers…can’t wait to see you turn into MARATHONERS next. J

Remember the cause…GO TEAM!!

Your Coaches…

Beth, Becka, and Stacey

6-02-10

Hey Team!

Four Fabulous miles on Saturday! Congrats to each of you. Aren’t you happy we arranged for a three-day weekend so you could recover?  J 

The last couple emails have been REALLY long, so we are going to make an effort on this one to keep it brief to make it easier to remember the really important points. Going into practice this week, make sure that you increase your hydration as the temperatures are starting to increase. Within the next few weeks we will start pushing practice back to accommodate the rising temperatures and the rising mileage. Please be mindful of this along with the locations to make sure you arrive with plenty of time to listen, stretch, and warmup before starting our workout.

Another important reminder…starting NEXT WEEK, you will ALL need to have your own hydration systems, whether it is a water belt, or hand held water system. Up to you, but it must have a place not only for you to carry some hydration, but also some nutrition(gels, blocks, bars, whatever you chose to use…more info on that to come). If you arrive at practice on June 12 without a water system, you will not be allowed to participate. This goes for ALL practices over 7 miles in distance. I have included references on belts in the last couple emails, but if you have any further questions, don’t hesitate to ask us or your mentor.

THE PLAN:

**TONIGHT!!!  First MID WEEK PRACTICE!!!***

6:30pm at Van Nuys/Sherman Oaks Park. (http://www.laparks.org/dos/parks/facility/vannuysSOPk.htm)

Meeting spot is on the far end of the park, off of the baseball fields at Hazeltine, on the opposite end from where the Aquatic center and basketball courts are. The Team will meet near the backstop of the baseball diamond nearest to the parking lot. This is a NON-MANDATORY, un-official gathering. There is no water provided, and it is a much more laid-back practice than what you experience on Saturdays, but still a great way to get those mid-week runs in!

Starting from now on, Mid-weeks will take place on MONDAYS and WEDNESDAYS. Watch the schedule for changes in location as later in the season these will change up a little bit for incorporate different terrain.

Our Fundraising captain, Miss Tina, will also be leading up a Wednesday mid-week in the Beverly Hills area for those of you that work on that side of the hill. Feel free to shoot her an email if you are interested!

**SATURDAY PRACTICE, NEW LOCATION!!***

7:00am at GRIFFITH PARK!!

We will be meeting in the Los Angeles Zoo parking lot. When you come off the 134 freeway, take the Riverside/Victory exit. Make your first two immediate rights, and follow Zoo Dr. around. Pull into the Zoo lot, and we will be meeting on your right hand side…you won’t be able to miss us! 7am SHARP!!! Please wear your TNT jersey, come rested, fed (EAT BREAKFAST!) and ready to rock your 1^st 10k (6.2 miles).

Route: http://www.gmap-pedometer.com/?r=3777611

Starting from the parking lot, exit onto Zoo Dr, turning left. Follow Zoo Dr until the intersection at Forest Lawn. Veer right, and run to the stoplight and turn around to come back the way you came back to the waterstop. Continue through Zoo Dr. until the Griffith Park Blvd. intersection. Turn around, and come on back to homebase!

We will be breaking into PACE GROUPS for the first time this practice! Please arrive promptly so we can take some time to get this done. Remember that pace groups will shift as the season continues and as you find yourself more as a runner/walker. You are not obligated to stay in your group, but you are asked to stay with one of the groups. In our  crew, nobody runs/walks alone. J

 

Speaking of run walking, for your reference, some key points on proper vs. improper walking form as a review from our clinic this week. Even if you are primarily a runner, these techniques apply to promote efficiency in your walk breaks, but also good overall posture that will translate to your running. Take some time to practice these points, and you will find yourself increasing your miles safely and more comfortably.

That’s it, folks! See you either tonight or on Saturday!

 

Go Team!!

-Coaches Beth Becca and Stacey

5-26-10

Yooooo, TEAM,

Congrats making it through your 1^st practice! We are all incredibly excited to see what is in store being as you ALL rocked your three miles and made it look EASY!! For this last run, and in your weekly solo workouts, we have been encouraging you to run/walk and start to find your own rhythm and pacing. This week we are going to build on that by timing you for a one mile run so the following week we can start putting you into pace/interval groups. Don’t let this freak you out…the timed mile is super easy, and is not meant as a race. It is just so we can see who would work together well as run/walk buddies so you can work together and encourage each other while benefitting from the wisdom of an assigned mentor/captain.  These mile times and assignments won’t be set in stone, and as your pace shifts, so will your group.  Also know that you will most likely end up with a different pace group leader than you have as your mentor, which just makes it easier to get know people on our HUGE team!  As time moves on, our groups will shift and spread out a bit naturally, so take your assignment with a grain of salt.

 Also coming up this week…us Coaches will be leading  you in a brief running and walking form clinic. No, we do not expect you to start from square run, er, one (pun intended). But establishing habits and alignment within your gait can help you in efficiency, comfort, and prevent injuries and excess strain to different muscles. We will review these techniques at practice with few basic exercises, and in next weeks email, will give you some written info to help you implement these ideas.

 Again, congrats on you accomplishment of both getting up EARLY for your first Saturday practice, and getting through your 1^st 5k as a TEAM! This week we will up the miles by one. For those of you headed out of town for Memorial Weekend…don’t worry! We can time your mile at the Wednesday midweek practice (June 2^nd) or at Saturday practice the following week.

 

A couple housekeeping things before we move on to the plan for the week:

1) Team Emails. Be sure to check your inbox regularly for not only this FANSTASTIC weekly email from you Coaches, but also one from your mentor as well. These emails hold valuable information directly related to your training and fundraising, so be sure to read them fully.

 2) At this point, you should have your SHOES. If you have not purchased shoes yet, PLEASE go get fit at a reputable running store such as Roadrunner NOW.  It takes a few workouts to get your shoes broken in and to figure out if they truly do work for you. Do not wait until we are up in the double-digit mileage to get this taken care of, for your own comfort and safety. 

 3) Reminder of other investment purchases that need to be made ASAP:

-A watch with an INTERVAL timer. We will go over intervals at practice this week, but this is the preferred method of training for TNT. It increases productivity, promotes good nutrition habits, and prevents injury. You will need to have a way to keep track of your intervals not only at Saturday practice, but on your own as well. 

-HYDRATION BELT: FULL marathoners...you MUST have this for practice on 6/7 as you are making the leap to 7 miles! We will not allow you to run a distance greater than 6 miles without your own hydration/nutrition belt. Running stores have a wide selection (Fuel Belt, Amphipod, and Nathan are most popular), and the AWESOME TNT belts (made by Fuel Belt) are around as well. No hydration system, no workout. End of story. Start looking now and TRY THEM ON! Even if you choose to purchase online, be sure you go into a store to try on the different belts and choose one that is your size, and is most comfortable for you. Put it on and run, jump, move around with it on to see how it moves. One with an additional pouch for gels/money/salt is ideal. We will talk about this a little bit more on Saturday too, but keep it in mind. Budget $30-$60 for this purchase depending on which one you choose.

 

Moving right along (these emails do get shorter, I swear!)...the plan for this week:

Mid-Week Practices

Starting AFTER Memorial Day, Mid-week practices will start up. We will have mentor-led workouts on every Monday and Wednesday evening at Balboa or the Van Nuys/Sherman Oaks Park (14201 Huston St. Sherman Oaks, CA 91423.) Details coming in email next week, but if you can make it, these are a casual, fun way to get your shorter runs during the week in with your team. Typically people like to grab food afterwards, so it makes for a fun evening.

 

Saturday Practice: 7:00am Balboa PARK

Same plan as last week. We are going to have a little run/walk clinic as mentioned above, so again, be sure to wear layers and eat/bring a small breakfast.

 

 As for the route...everyone is scheduled to do 4 miles. We are going to break this up by doing the timed mile first, regrouping, then heading out for a three mile jaunt through the park and around the lake.  If you are NOT going to be at practice this week, please try and get 3-4 miles in at a pace similar to the one you established as comfortable last weekend. If you are keeping up with your workouts, within the next couple runs/walks you should notice a consistent pace developing that we can build on.

 That should about do it!  We are looking forward to see you on Saturday, bright and early!  Please continue reading below as there is a useful article about running apparel. As mentioned last week, you want to avoid heavy cotton shirts, bottoms, and socks to prevent chafing, blisters, and other discomforts.  We will have a clinic during an upcoming practice and discuss this more in the future, but with the tricky spring/summer weather, it is difficult to figure out what to invest in, and where you can save money. Mornings start COLD and warm up quick, so layering becomes key. Take some time to read this over, and if you have any questions, you know how to find us. The bottom line is to find clothing that keeps you dry, comfortable, protected from the elements, and chafe/blister free. Don’t every forget your sunblock (sweatproof, of course! And SPF chapstick too!) There are a lot of options out there, but if you do your homework, you can get away with pretty minimal spending but still the reward of quality gear.

 See you Saturday!

 GO TEAM!!

Your Coaches,

Beth, Becka, n’ Stacey

 

5-20-10