Archive for July 2011

Routes for tonight & Saturday/Sunday, plus updated schedule.   Leave a comment

Tonight’s Route(http://www.mapmyrun.com/routes/view/43539044/): Meet at Foster’s Market (partk across MLK). You can easily make it a 3.7, 5.5 or 6.5 miler.
Walk to Bolin Creek Greenway
Run Greenway almost to Community Cetner
R on Dickerson Ct
R onto Plant Rd
L onto Roosevelt Dr, L onto E Franklin St
R onto Hillsborough St

L onto MLK (3.72mi so far)
Turn around at Rosemary St
Pass Fosters 5.5mi
Turn around at Estes
Return to Fosters: 6.56mi

Routes this weekend:

Current Schedule:

  • Thursday: 7pm @ Foster’s Hill Wrokout
  • Saturday: [BRR = 18 miles: tiple run weekend]
  • BRR Triple
  • 7AM: Tobacco Trial 8 miler
  • 7pm: 5 miler @ Al Buehler

8 miler @ McDougle with the MTP 7:30am: Trail Goddess Run (confirm with Shroomie) Sunday

Monday: 6AM Dogwood Run Tuesday: MTP: ? Miler @ 7pm @ McDougle! Wednesday: 6AM Dogwood Run Thursday: Kenan @ 7PM Steps plus run! 45 min. in stadium – out gate 6, left on Manning, left on ridge, cross South to Country Club, loop Gimghoul, back on CC to right on south and back to kenan. Saturday:

  • MTP: 9 Miler @ 7am @ McDougle!
  • 7:30am: Trail Goddess Run (confirm with Shroomie)

Sunday: 8:30am: Trail Goddess Run (confirm with Shroomie)

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Posted July 28, 2011 by yoda in Uncategorized

7/25: Runs this week BRR Countdown: 45 Days, 16 Hrs   Leave a comment

BRR is just six short weeks away!

  • 3 more weeks of building up and 3 of tapering!
  • Be careful! It’s injury prevention time.
  • Riceball, Slimeball, Evil J., Soul Food, Sole Souriant and I adjusted the BRR leg assignments a bit. I will send out details later this week. (just me/nat, nana/tracey, mia/sharon, and lauren/rachel are switching, I think.)
  • Withdrawal: If there is a chance you might withdraw, please let us know by Monday (the 18th), so we can recruit alternates.
  • Drivers needed!!!!!!!!!

Runs this week!

  • Tuesday:
  • 5 Miler @ 7pm – with the Marathon training program (MTP) @ McDougle!

Wednesday: 6AM Dogwood Run Thursday: 7pm @ Foster’s Hill Wrokout Saturday: [BRR = 18 miles: tiple run weekend]

  • BRR Triple
  • 7AM: Tobacco Trial 8 miler
  • 7pm: 5 miler

8 miler @ McDougle with the MTP

7:30am: Trail Goddess Run (confirm with Shroomie) Sunday

  • BRR Triple: 7AM: Foster’s 5 miler
  • 8:30am: Trail Goddess Run (confirm with Shroomie)

Posted July 25, 2011 by yoda in Uncategorized

Runs this week 6/28   Leave a comment

It’s getting hot!!!!!!!! Whew. 102 tomorrow.

Asheville visit this weekend. There is still time to join us for some cooler mountain running. This also means that Nana, Domo, Tracy, Rob, Evil Jess, Liv, Christelle, Filet and I will be missing from the weekend runs…

For BRR, here are some updates:

  • Please register by next Monday (7/18) at www.blueridgerelay.com/cgi-bin/registration.cgi?register=runner (Bob & Rachel are the unregistered Balls)
  • Withdrawal: If there is a chance you might withdraw, please let us know by Monday (the 18th), so we can recruit alternates.
  • Mia is getting some fundraising ideas together (basically selling space on a team t-shirt and on the vans). The proceeds will go for H4H, Blazing Ball and BRRave Sole scholarships and general cost defraying. We hope to see Fleet Feet at the top of the sponsor list [hint, hint, Tricia :)]!
  • Plan to leave at 1 from Nana’s on Thursday (9/8), heading to Boone for pre-race dinner and packet pickup.
  • Cabins have been reserved for van 1 and Liv is scouting places in West Jefferson for van 2.
  • Christelle and Nana are reserving the vans.
  • We need to collect cell phone numbers, emergency contact info and shirt sizes from everyone, so expect another email. Please fill out the form below!!!!
  • Drivers needed!!!!!!!!!

Runs this week!

  • Tuesday:
  • 8AM trail run @ Seawall: Nana is leading this beat-the-heat run
  • 4 Miler @ 7pm – with the Marathon training program (MTP) @ McDougle!

Wednesday: 6AM Dogwood Run Thursday: 7pm @ Culbreth for Mini Mt. Goat Saturday: Double Run Day! 16 miles (10 of us are heading to Asheville) If you stay in town:

  • 7am 7 miler @ McDougle with the MTP

BRRave Soles Contact/Shirt Form

Please fill this out!

Name

Cell Phone

Emergency Contact

Emergency Contact Phone

Shirt Size (gender specific)

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Posted July 11, 2011 by yoda in Uncategorized

Tomorrow & Hill Running Form From Runner’s World.com   Leave a comment

Two options for the BRR 8 miler tomorrow:

  1. Mary, Domo and Nana will be running the trails on Saturday at Unity (church across from Chapel Hill High, past Seawell school) at 7 a.m. The plan is to run the Lake trail , the two Burn trails and whatever.
  2. I will be doing 5 with the Fleet Feet Marathon Training Program @ McDouigle, then adding 3 on (maybe run from there to WSM?). [Natalie has never minded Soles joining the training programs on a run before and I don't expect that has changed!]

Echoing Tracey, good luck to Lauren, Will, and James with Uwharrie Rumble tomorrow!

I have been thinking about hill running form recently. Woudl it be worthwhile inviting someone to come talk to us at a hill/stadium workout about hill funning form? In the meanwhile, here’s some info I dug up on the web:

This Way Up
Proper form helps you power up any incline.

By Marc Bloom
PUBLISHED 09/15/2008

HEAD: "Keep your head and chest up. Don’t slouch," says Olympian Adam Goucher. Attempting to "grit out" a hill, many runners put their head down, which wastes energy by throwing off their form.

EYES: To keep your body upright, "fix your eyes directly ahead of you, not down at your feet," says cross-country champ Lynn Jennings. "You will sleekly move up the hill."

HANDS: "Keep your hands loose, no fists," says Jim Schlentz, who coached Olympian Kate Fonshell. Loose hands help your whole body stay relaxed.

LEGS: "Push your legs off and up, rather than into, the hill," says Goucher. This helps you feel "light," as if you’re "springing" up the hill.

GOING UP: Run the first two-thirds of the hill relaxed, then slightly accelerate the last part, while carrying your pace over the top, says Schlentz. "Don’t push too hard at the bottom of a hill," he says. "Then you’re dead at the top."

BRAIN: "Visualize the crest of a hill 20 meters beyond where it really is, so you run to the top-and keep going," says Jennings. "I would tell myself, ‘Up and over, up and over,’ and would not relax till past the top."

TORSO: "Lean forward," says Jennings. "It maintains momentum."

ARMS: Coach and marathon champ Alberto Salazar emphasizes accelerated arm action to drive up a hill: "Concentrate on overusing the arms to really power up, so your running almost simulates sprinting." Your arms should form a 90-degree angle at the elbow, and swing straight back and forth, not across your body.

FEET: "Get up on your forefeet and take shorter strides," says Jennings. "Run with punctuation."

GOING DOWN: "Your feet should land underneath you," says Schlentz. "This produces minimal shock on the body." A shortened armswing will help shorten the stride.

WHY BOTHER?: Strength, efficiency, endurance. A study published in the Journal of Biomechanics found running on a steep grade at a fast pace achieved greater "muscle activation" in the legs and hip area than running at a slow pace.

SHORT ON TIME: Short hills provide maximum training effect with minimum injury risk, says elite coach Brad Hudson. Start with three or four repetitions up a hill about 60 to 80 meters long at top speed. Recover fully between runs.

DISTANT MEMORIES: Longer hills teach the body to recruit muscle fibers when they’re fatigued. "This helps you develop a kick," says Hudson. Start with three or four reps of a hill 300 to 600 meters long. Recover fully between runs.

Posted July 8, 2011 by yoda in Uncategorized

Runs this week 6/28   Leave a comment

A belated happy 4th to the Soles. Wow, did we run this past week! Eastwood Lake, Mini Mt. Goat (ouch), Tobacco Trail, Johnson Mill and 4 on the 4th to wrap it up! The race yesterday was a milestone for the Soles, sort of an unofficial first anniversary as many or us ran the race together during Next Steps last summer. Personally, I want to thank you all for helping me knock over four minutes off of last year’s time!

  • Tuesday: Easy run @ 7 @ Estes Community Center: Bolin-MLK-Battle Branch
  • Wednesday: 6AM Dogwood Run
  • Thursday: 7pm Stadiums @ Kenan – meet at the statue.
  • Saturday: TBA as Fleet Feet training season starts

did I miss anything?

PS Happy Birthday to SB & Domo!

Posted July 5, 2011 by yoda in Uncategorized