Archive for June 2011

BLAZING ASHEVILLE!   Leave a comment

Liv has put together a plan for our trip to Asheville. Yay! It is time to figure who is in and get some rooms & tables reserved. Drop me a note if you are planning on coming. We can also chat about it before the run next Tuesday.

The Soles BLAZE Asheville in preparation for the BRR!

Leave for Asheville: It’s up to you if you want to arrive in Asheville Fri. July 15 or Sat. July 16. We should definitely CARPOOL. Perhaps we could meet closer to trip to plan carpooling.

Return: Sun. July 17

LODGING (search hotel website for more details)

All lodging offers group rates we may want to check into!

High End:

Hotel Indigo $304 a night (for all you High Rollin’ Soles!)

Mid Range: $69- $109 a night

Marriott Downtown

Days Inn

Holiday Inn

Low Range:

Sweet Peas Hostel $28 a night

Bon Paul & Sharky’s Hostel rates:

(THERE’S A HOT TUB HERE!)

One Bunk, One Night- $24

Discount Group Rates for 4 or more people- Call

Private Room- $65

Camping- $15/person

Linens – $FREE

BLAZING AGENDA

Fri: Soles will be arriving at all different times, with time to scope out downtown, hopefully. For those Soles arriving on Friday night, let’s all plan to dine together @ 8:30, downtown, restaurant to be announced.

Sat:

  • BYOB (not Beer – BREAKFAST, silly!)…. But BYOBEER for the evening, if you’d like!
  • 9 am – 10 mi run on the SHUT IN Trail in Pisgah National Forest
  • Noon- all Soles should have completed run
  • LUNCH downtown (somethin’ CHEAP!)
  • Time to recoop in the hotel/motel/hostel….. Maybe you’re lucky enough to have a HOT TUB! Yeah!
  • 6p-Sole dinner at the Laughing Seed Vegetarian Restaurant downtown
  • Live Bluegrass at the Jack of the Wood, downstairs from Laughing Seed

Sun:

  • BYOB
  • Cars will need to be placed downtown, for the finish this mornin’. We’ll work out those details later.
  • 9a: Begin run on Blue Ridge Parkway. This is the last leg of the relay. 6.8 miles HARD all DOWNHILL. (Should balance out all the hills on the SHUT IN yesterday!)
  • Complete run finishing in downtown Asheville.
  • LUNCH downtown
  • Showers possibly at hotels or YMCA
  • Cars retrieved from start of run.
  • Back to CHAPEL THRILL!!
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Posted June 21, 2011 by yoda in Uncategorized

Location Change for tomorrow AM!!! + Will Losing Weight Help Me Run Faster?   Leave a comment

There was a blazing mutiny last night, so tomorrow’s AM run is now at Unity Church @ 7AM. We will follow SB (Silver Ball) up Wormhole and back for 7 miles.

see you all tomorrow,
BB (aka ‘yoda’)

Thanks to Nana for more useful info from Runner’s World! If I lose another sixty, I will run faster than a nine minute mile….

Will Losing Weight Help Me Run Faster?

That depends, Joanna says, because how you lose your weight is just as important as how much weight you lose. By Joanna Golub From the March 2011 issue of Runner’s World

Hi! I’m Joanna Golub, Nutrition Editor at Runner’s World magazine, and here’s another Quick Bite. Today we’re answering a question from Heather from San Jose, California, who asks: "Will losing five pounds help me shave a few minutes off my half marathon PR"?

Broadly speaking, for every pound you lose, you’ll cut about two seconds off of your mile time. So in theory, losing five pounds could shave two minutes off of your half marathon PR.

The problem is if you’re already slim, losing more weight could lead to muscle loss. And even if you have a few pounds to lose, drastically slashing calories could sap your energy, and increase your injury risk.

You can slim down safely by losing about half a pound to one pound per week. And there are small changes you can make your diet to help you reach this goal. For example, you can add more fiber rich foods to your diet, cut out snacks when you’re not hungry, and avoid too much alcohol or sweets.

These small improvements are going to help you get your weight – and your half-marathon PR – exactly where you want them.

Posted June 17, 2011 by yoda in Uncategorized

6/15 Run Schedule Update   Leave a comment

We rocked some tempo running last night with variations of 5/2 intervals. My calves are feeling it today!

Runs left this week:

  • Thursday: MLK hills – 7pm meet @ fosters. After a warm up, back an forth between Estes & Rosemary for 1 hour. Flying Burritos after? Park across MLK from Foster’s in the Sheps Center lot.
  • Saturday: BRR – 12 mile Run (DD) : so 2 runs!
  • 7@7(am): Fayettesville Road Trailhead of the American Tobacco Trail (details & directions below)
  • 5@5(pm):Johnson Mill!!!! nice, shady trail on a hot afternoon

For the seven miler: We can do an out-and-back from the Fayettesville Road Trailhead (just south of Southpoint) (at mile marker 12.5) and run the unpaved Durham County Section through the paved Chatham County section as far as mile marker 9 and back. That’s seven miles on relatively flat, easy and safe paths. [Shorter distance just means turning back at an earlier mile marker!]

Directions: American Tobacco Trail – Durham County side
: Southpoint entrance : The ATT (http://www.triangletrails.org/ATT.HTM). "FAYETTEVILLE ROAD TRAILHEAD:This trailhead parking area is located on the west side of Fayetteville Road just north of the bridge passing over the American Tobacco Trail (ATT). The street address is 7682 Fayetteville Road, Durham, NC 27713.From I-40, take Exit 276 and proceed south (past the mall) about 1.5 miles on Fayetteville Road. The Trailhead will be on your right just before the bridge." (www.triangletrails.org/DIRECTIONS.HTM) See map @ www.triangletrails.org/ATT.HTM .

From Wikipedia (http://en.wikipedia.org/wiki/American_Tobacco_Trail):

Durham County: South of I-40 there is a 2.7-mile (4.3 km) [1] natural or existing surface segment that is currently open. This portion, which extends from Massey Chapel Road past the Chancellor’s Ridge subdivision, crosses under Fayetteville Road, crosses Scott King Road and traverses Crooked Creek, is currently under reconstruction by the Triangle Rails-to-Trails Conservancy (TRTC) under a grant from the Durham Open Space and Trails Commission. The trail may be most accessed at 7682 Fayetteville Road, Durham, NC 27713, as there is off-road parking.[2] A short spur of the trail continues north from Massey Chapel Road and currently ends in a swamp.

Chatham County: The ATT trail traverses 4.5-mile (7.2 km) [3] in Chatham County. Once the trail crosses into Chatham county, the trail converts to a dual surface of asphalt and compacted screenings. The trail is open for foot, bike and equestrian use by TRTC. The trail crosses Northeast Creek and O’Kelly Chapel Road, past the Old Chatham Golf Course. It also traverses the end of Pittard Sears Road, Panther Creek, and continues past New Hope Church Road. Most street crossings allow on-road parking.

Posted June 15, 2011 by yoda in Uncategorized

6/13 Weekly Run Schedule   Leave a comment

What a great running week last week! Accidentally advanced tempo workout on Tuesday with Tim, Stadiums+Tour with Domo @ Kenan on Thursday, racing for the cure with the DDs on Saturday (my first all-women’s race!) and a Sunday evening cruise in the rain fighting swarms of giant mutant horseflies on the American Tobacco Trail. Wow.

Fueling reminder!! I crashed at mile five yesterday (of an out-an-back ten miler) since I did not eat enough yesterday afternoon. Liv walked me the five miles back and Roger & Jerry came looking for us with flashlights when it took us so long to get back. [PS: a big thanks, guys!!!] So fuel up, everybody, and put an emergency fuel kit for those long runs!

Asheville (7/16): Who is in for a weekend in the mountains training for BRR? So far, it’s me, Liv, Patrick & Carolyn. Liv has worked out a schedule for us and is cementing options for food & shelter. For the budget conscious, we estimate the trip should cost less than $200 (probably less than $150) for food, housing and gas! Liv and I will be sending out more info this weekend and I will organize a meeting the next week to sort out carpooling. Who’s interested (even if you are still unsure)?

Bookmark https://blazingsoles.wordpress.com/blazing-starts/ for direction to common run starting points. [corrections and additions welcome!]

  • Tuesday: Tempo @ 7 in Carrboro. Let’s dial it back – 5 minute warm up, then 2 minutes race pace, 2 minutes easy.
  • Wednesday: 6AM Dogwood run!
  • Thursday: MLK hills – 7pm meet @ fosters. After a warm up, back an forth between Estes & Rosemary for 1 hour. Flying Burritos after?
  • Saturday: BRR – 12 mile Run (DD) – our 1st DD run = Two 6 milers on the same day. Times & Routes TBA. Suggestions welcome. Probably Saturday AM (7:30ish?) and PM.

Posted June 13, 2011 by yoda in Uncategorized

Runner’s World: Heat Advisory   Leave a comment

Nana’s been going through past issues of Runners World, tearing out articles for us Soles and BRR folks. Check out "Cool Running" about how to acclimate to running in heat:

"COOL RUNNING Avoid that lethargic feeling by easing into hot-weather running, says Moffitt. Do your main workouts before 10 a.m. or after 6 p.m., and go for a 15-to 20-minute light run or walk in the heat of the day. Increase the intensity and length of your hot workouts by five to 10 minutes over two weeks. Allow even more time to adjust to humid environments, and replace fluids lost through sweating withsports drinks. "When we are gradually exposed to warm environments, our bodies respond by being able to more efficiently distribute blood flow, which helps us increase sweat production so we can maintain effort without overheating," Moffitt says. To stay cool during a run, dump water over your head, which will help drop your core temperature, says Lewis Maharam, M.D., medical director for the Rock ‘n’ Roll Marathon Series. Also, a recent study shows that runners who drink ice slushies run about 10 minutes longer than when they have a cold drink."

This might explain the tough time some of us have had for the last several weeks!

Expect these tidbits from time to time. Some of the articles are fun, others offer some tips for stretching, getting faster, running hills, etc. They are not definitive on any subject but the articles are interesting!

Thanks, Nana!!!!!!!

PS: Domo passed these tips on from an Active.com email (http://www.active.com/running/Newsletters/6-8-11.htm):

Marathon Training Tips for Summer
Don’t let your motivation slip this summer. Beat the heat, stay focused, and use these tips to get race-ready for your fall marathon. » More
How to Hydrate Smart All Day Long
Drink for top performance with beverages that provide a one-two punch of hydration and nutrition. » More

6 Ways to Support Newbie Runners
Know anyone just starting to run? Help newbies on their running journey with these goal-setting and encouragement tips. » More

More Tips for Newbie Runners

Posted June 9, 2011 by yoda in Uncategorized

Sunday on the American Tobacco Trail   Leave a comment

Summary: Sunday @ 6:45 at the Fayettesville Road Trailhead of the American Tobacco Trail. Any distance!

[Don't forget stadium workout Thursday @ Kenan!]

Shorter distance just means turning back at an earlier mile marker!

For the BRR ten milers: We can do an out-and-back from the Fayettesville Road Trailhead (just south of Southpoint) (at mile marker 12.5) and run the unpaved Durham County Section through the paved Chatham County section as far as New Hope Church Road (at mile marker 7.5) and back. That’s ten miles on relatively flat, easy and safe paths.

We meet at 6:45 to ensure we are running by 7. A ten miler will take the 12-minute-milers a full two hours to complete.

Direction and descriptions are below. Map is attached. Thanks to Julie, Jackie and Christelle for this route! [Another time we will do the Durham city side from Bull City Runing, Roger!]

Directions: American Tobacco Trail – Durham County side: Southpoint entrance : The ATT (http://www.triangletrails.org/ATT.HTM). "FAYETTEVILLE ROAD TRAILHEAD:This trailhead parking area is located on the west side of Fayetteville Road just north of the bridge passing over the American Tobacco Trail (ATT). The street address is 7682 Fayetteville Road, Durham, NC 27713.From I-40, take Exit 276 and proceed south (left) about 1.5 miles on Fayetteville Road. The Trailhead will be on your right just before the bridge." (www.triangletrails.org/DIRECTIONS.HTM) See map @ www.triangletrails.org/ATT.HTM .

From Wikipedia (http://en.wikipedia.org/wiki/American_Tobacco_Trail):

Durham County: South of I-40 there is a 2.7-mile (4.3 km) [1] natural or existing surface segment that is currently open. This portion, which extends from Massey Chapel Road past the Chancellor’s Ridge subdivision, crosses under Fayetteville Road, crosses Scott King Road and traverses Crooked Creek, is currently under reconstruction by the Triangle Rails-to-Trails Conservancy (TRTC) under a grant from the Durham Open Space and Trails Commission. The trail may be most accessed at 7682 Fayetteville Road, Durham, NC 27713, as there is off-road parking.[2] A short spur of the trail continues north from Massey Chapel Road and currently ends in a swamp.

Chatham County: The ATT trail traverses 4.5-mile (7.2 km) [3] in Chatham County. Once the trail crosses into Chatham county, the trail converts to a dual surface of asphalt and compacted screenings. The trail is open for foot, bike and equestrian use by TRTC. The trail crosses Northeast Creek and O’Kelly Chapel Road, past the Old Chatham Golf Course. It also traverses the end of Pittard Sears Road, Panther Creek, and continues past New Hope Church Road. Most street crossings allow on-road parking.

ATT_map-6-10_3-4[1].pdf

Posted June 8, 2011 by yoda in Uncategorized

6/6 Runs this week   Leave a comment

Thanks again to everyone for rocking VisionWalk and the Bulls on Saturday! We had fun, blazed away, won awards and raised serious $$. What more could I ask for??????? [Special thanks to Kim and Lindsay who each rasied over $250!] You all rock!

  • Tuesday: 7PM @ NoBo lot: Tempo workout up Greensboro, past McDougle, left on Carol and back down main. 10 min. easy, 10 min hard.
  • Wednesday AM: 6:00 @ Dogwood Acres.
  • Wednesday PM: TBA – SB or Susan?
  • Thursday: 7PM @ Kenan stadium – Stadium workout includes tour from Domo! directions forthcoming
  • Saturday: Race for the Cure in th AM
  • Sunday PM: 7:00 Al Buehler again – 10 miles for BRRers.

Posted June 6, 2011 by yoda in Uncategorized