Week 10 (Sept. 24-30)

At least 3 days this week:
Warm-up walk: 5 minutes
Stretch
Run: 5 minutes
Walk: 10 minutes
Run: 5 minutes
Walk: 10 minutes
Cool down walk: 5 minutes

Talk the Talk
Click above for a witty reference guide so you don't have to paste that "sure, I know what you're talking about" smile on your face on race day! (P.S. The post is informative, but the comments are worth the read!)


Happy Training!

Week 9 (Sept. 17-23)

Sorry for the late post!

At least 3 days this week:
Warm-up walk: 5 minutes
Stretch
Run: 5 minutes
Walk: 10 minutes
Run: 4 minutes
Walk: 11 minutes
Cool down walk: 5 minutes
Stretch

Cold Weather Running Safety
by Henley Gibble

These tips are taken from the Road Runners Club of America's Cold Weather Running recommendations.

The only time that I will not run in the winter is when there is ice on the trails. Early morning runs in newfallen snow can be some of the most memorable. Runs in cold weather can be some of our most wonderful experiences; they can also be some of the worst if a few key safety rules are overlooked. Hypothermia, frostbite and falls are some of the risks.

Firecracker 5K Info

Okay, here's the info that I have so far. The following refers to the registration and other particulars related to the 5K:

Hi! I was given this address as a contact point for information on the annual Fourth of July 5K run supporting the Kiwanis in Weaverville. I apologize if this is not the right address… perhaps you could redirect me if that is the case? I am writing to find out more about the 5K as my siblings and I are planning to be in the area at that time and would like to participate if at all possible. I am wondering if the event will indeed be held next year (2007), and if so, what the registration cost, deadline, etc. might be. Are there any restrictions we should know about (such as no strollers, age limits, etc.)? Any information you could send my way would be greatly appreciated!

Thank you,

Sis

Sis-
Next year we will have our 14th annual Firecracker 5K race on the 4th of July. We start our planning in March, so I’m not sure of the cost. I don’t think there will be an increase over the past year unless there are unforeseen increases that we have in putting it all together. We mail out applications usually the first week in May. If you would like to give me your address, I can put you on the mailing list to make sure you get all the information.

We do not have age limits. As for strollers, we had one mother run this past year. She started in the back to avoid tripping anyone and it worked out just fine. I don’t see that there would be a problem.

I’m so excited that you are planning ahead! It is such a great event. Thank you for your interest.

Rona

Rona,
Wonderful! Is it possible for me to get the applications for all the members of the family that will be running? I assume that each of us would need to fill our own out. Does that usually need to be done well in advance? Also, what was the registration fee last year (just so we have a ball-park number. My younger siblings are still in college, so they need PLENTY of time to start eating Ramen Noodles and saving towards events :))? We are hoping to run as a family, so starting at the back with whatever strollers, etc. are there would be ideal for us. Do we need to register the kiddos in strollers or just those running?

Sorry for all the questions. Usually I just register, show up and run, but I’m trying to coordinate this for the whole family and most of them have never participated in an organized run. So the clearer I am about all the little stuff, the less likely I am to have to do dishes or sleep on the porch the whole week :)! Thank you so much!

Sis

Sis-
I’ve attached last year’s application and information. I think it has everything that you need to plan. The children in strollers do not need to register. If you register by the designated deadline it is cheaper.

You can either send me the name and addresses of everyone you would like an application to go to or make copies of the one that I send to you. You will also have an on-line registration option.

Rona,
Perfect! I will either make copies of the application that you send to me or direct the rest of the family to register online. My mailing address is:
********
Thanks again for all your help and all the information!

Sis

So it looks like the early registration fee will be in the $15 range (click on the application link if you don't believe me. Go ahead. You know you want to.)


RE: Cabins -- I have emailed Rachel for more info on the properties that the company she works for has available. I am guessing that we will wind up needing two properties (unless the company doesn't count the little 'uns in their maximum occupancy count) to house us all. The properties she has suggested for us all have multiple bedrooms and bathrooms (some sharing will be necessary, though. I was going on the assumption that the little 'uns will stay in the room with their parents... let me know if that won't work.) Knowing how many persons/critters/strays everybody intends to bring along will help narrow our choices down, so if you already know how many you'll be, pass it along. I will post the information (and links to the cabins being considered) when I get it!

As for dividing the cost, whaddya think? What's fair? What's affordable?

Hey!!! WAIT FOR ME!!!!

Ok, so it's been a while since I looked at THE site.

Momma's blogging? OMG!!! I had heard that hell had a bit of a cold snap...

Susan, I thought YOU were the coordinator of this event?!! My illusions have been shattered.

I'm trying to figure out when Jacq's going to figure out that the folks have figured her out. And I can't wait to find out what the catch to this "support" thing is. 'cause there's ALWAYS a catch!!! WAAAHAAAAHA.

Susan, you've just GOTTA "oh Carl, Please Carl" daddy on this one!! Not that it'll do any good, but it'll be funny!!

... and SPEAKING OF CHRISTMAS.... I want to add to my list (I'll go back and edit the original too, but...) The "special collection" Far Side 2007 desk calendar from Books.A.Million. HEY Jacq, did you hear that? I can't remember whose got your name, but maybe this will give them an idea for you too!! Who's the BIG SISTA?!!!

OK, the phone just WON'T quit ringing, no matter how hard I ignore it, so I'm going to go. Love to you ALL!!! EE

Week 8 (Sept 10 - 16)

At least 3 days this week:
Warm-up walk: 5 minutes
Stretch
Run: 4 minutes
Walk: 11 minutes
Run: 4 minutes
Walk: 11 minutes
Cool down walk: 5 minutes
Stretch

Food as Fuel
Some great info from someone who wasn't "born running". Check out the rest of his site for great tips and plenty of inspiration!

A Question

Hold on, lemme slide my chair over. Adjust the keyboard. Ok, now, on to business.

Is there a registration cost for the 5K? Also, do we know the breakdown of costs for splitting the cabins? Of course, this is assuming that all families will be there (which they will....right?). I just want to get started saving my pennies - er, mom and dad's pennies.

I think that maybe mom might have to take on a 2nd job in order to support me, but what are parents for? :-)


Ok, later, yo.

Week 7 (Sept 3 - 9)

At least 3 days this week:
Warm-up walk: 5 minutes
Stretch
Run: 4 minutes
Walk: 11 minutes
Run: 3 minutes
Walk: 12 minutes
Cool down walk: 5 minutes
Stretch

From CoolRunning.com:
Ditch the Stitch

Every runner has experienced the dreaded side stitch, a sudden sharp pain in the side of the upper abdomen at the base of the ribs. The pain is caused by a spasm of the diaphragm, the muscle that controls your breathing. A stitch will usually go away quickly after slowing down or stopping, but even on the run, you can often make it go away by bringing your breathing into careful control.

Concentrate on belly breathing, pushing your belly out when you breathe in and relaxing it as you breathe out. Take deep breaths on the intake, and exhale suddenly, even noisily. To get the diaphragm to contract in rhythm with your steps, try to inhale and exhale as you land on your left foot. Click here for more about side stitches.