Program Director Update for 11/1/2008

Linda and I have been working closely with the Chamber of Commerce, and wait till you see what we've got in store for your running pleasure this weekend!!!  If you don't make it out, you'll miss it, so be sure and get those running clothes out and be ready to head over to TT Saturday morning, 5:50 a.m.  Behind the library in the school parking lot.  I'll be there and I'll be looking for you!!!  I've run every day this week, and it has been amazing.  Wednesday Charlene and Kris came over to try a new route Ron had suggested.  He's so very helpful!  It was 2.8 miles of hills, hills and then a few hills thrown in for good measure.  That was the morning it was 41 degrees in Lakeland!  We were all set to have Ron take pictures of us the one time we were going to get to wear tights, but it wasn't THAT cold and on our hilly run, we were quite protected from the wind coming off the lake.  The sky was an array of absolutely gorgeous pinks and blues reflecting off the lake water.  Kris kept telling us to turn around and look but it was so amazing we finally just stopped to pay homage to the beauty of the day and enjoy the privilege of running, running with good friends, and running in such a lovely location.  I'm not sure that even a cup of Starbuck's very best coffee could have added to the moment.   And those 7 miles went by in a flash!  Maria completed her Marine Corps Marathon with style, grace and to the cheers of husband and son in Washington, DC last weekend.  Hooray for Maria!!!  Can't wait to see the bling!  Sunday during the marathon Charlene called me and we followed her progress through our favorite marathon.  And as I sit here writing, I am looking at pictures of Louise, Amanda, Charlene, Janet and I as we traversed the streets of DC, and finally stood in front of the incredibly impressive Iwo Jima War Memorial.  I've been privileged to run MCM 3 times, and watching Maria's progress, I guess there will be a 4th! Melinda heads off this weekend to California (she is probably already there) to do the Napa Valley Marathon.  Now there is a hardship if I have ever heard of one!  Napa Valley - wine - beautiful scenery - running.  I really should have loaned her my shirt, the one that says:  Will Run for Wine.  Maybe she'll come back with an even better one.  And I can't wait to see that bling! If your marathon is not this weekend, then it will be soon, sooooo...what are you waiting for.  Here's how it is stacking up:  Miami Marathon is up to 15-17 miles and that group is starting early, check out www.tampa262.com for the scoop, to get their long miles in.  Gasparilla is at 4 miles this week but covering 11-13 miles next weekend if you're on schedule.  If you're a veteran, get your base miles in, we're going to get in 10.  Disney folks will be covering a little more ground, 6 miles or base miles for veterans; but, 17-20 next weekend for Disney marathoners. Half marathoners can cover half that mileage and be right on target. There will be hydration on the course this weekend in the usual spots.                                THANK YOU HYDRATION TEAM!!!!!  Friday, November 7th is Richard's Run 5K in Ybor City.  The run is fun, a rare evening run, but the after run festivities include paella and 1905 salad!  And you are contributing to a very worthy cause as well - the fight against cancer.  You can sign up on active, grab the website through www.tampa262.com.  You can also sign up when you get there. There's still plenty of good running to go, so pick something.  Come on out and let's get some ground covered in TT.  I'll be waiting in the parking lot for you Saturday morning, 5:50 a.m.  If you need schedules for something, give me a shout, I can do that!  Here is a drill you can use during your weekly runs to shake it up/spice it up and generally help you run more efficiently.  This is from Jeff Galloway's Half Marathon Book and it is a really good addition to a training program: CADENCE OR TURNOVER DRILL This is an easy drill that improves the efficiency of running, making running easier. This drill helps to pull all the elements of good running form together at the same time. Over the weeks and months, if you do this drill once every week, you will find that your normal cadence slowly increases, naturally. 1. Warm up by walking for 5 minutes, and running and walking very gently for 10 minutes. 2. Start jogging slowly for 1-2 minutes, and then time yourself for 30 seconds. During this half-minute, count the number of times your left foot touches. 3. Walk around for a minute or so. 4. On the 2nd-30 second drill, increase the count by 1 or 2. 5. Repeat this 3-7 more times. Each time trying to increase by 1-2 additional counts. 6. If you reach a count that you can’t exceed – just try to maintain. From Half Marathon by Jeff Galloway. Use Coupon Code HM08 by 12/1/08 to receive 20% off. Have a great day tomorrow.  Remember, even though the weather is cooperating, you still need to get your hydration in during the week.  And stay hydrated while running.  Can't wait to see all that reflective gear Saturday morning! Iris and Linda