MESSAGE FROM GEORGE
RUN VENTURA REORGANIZATION
Josh and I, with the help of several RV Pace Leaders, are in the midst of modifying the organizational structure by which the club will be run. The results of our work, we hope, will be a better gathering and running environment for you, our members. The reorganization will not involve nominations and elections, as announced last Saturday.
LOS ANGELES MARATHON XXIV
Surely everyone is now aware that the date for the running of the 24th Los Angeles Marathon has been changed for the second time, from March 1, 2009 to February 16, 2009, and now to May 25, 2009 (Memorial Day). Those who intend to run LAM on this new date will have to follow another modified training schedule. However, I have sent to your Pace Leader a list of marathon races (thanks to Caroline Connelly) that will be held between January and March. If you decide to run one of these, the present training calendar will need just minor adjustments. Your Pace Leader will be asking input from each of you as to which race you would like to run. NOTE [mostly for veterans, but for hardy souls (soles) also]: For those of you who decide on a January, February or March marathon, barring injury in this race, you may be able to run LAM XXIV in May by recovering and performing easy training between races. I will guide you if you are interested.
PARKING
The owner of the antique furniture shop (next door and in back of Josh’s shop) has asked us to leave several parking spots vacant for their customers to use between 8 AM and noon. Let us be friendly and reasonable about this situation. Let us leave at least six (6) spots directly in back of the shop vacant for them. And do this every Saturday. Thank you. I will try to remember to make several “NO RV PARKING” signs and place them at the appropriate places.
CHAFFING
Now that we are running longer distances, chaffing will, if it hasn’t already, demand attention and prevention. Imagine the constant rubbing between two body parts or between a body part and an item of clothing over long distances and over long periods of time. The body part or parts will almost always be the loser – chaffing. You may not notice the abrasion soon after the run, but you certainly will during your next shower.
Chaffing commonly occurs around your waist if your shorts or belt of a waist-pack have rough spots, in your groin area if the liner of your shorts has rough seams, between your thighs or knees if these rub as you run, and in your armpits. You can apply some plain old petroleum jelly if you have hot spots in these areas. A commercial product called Body Glide is specially made for runners and walkers (at added cost). Vaseline (petroleum jelly) works fine for me.
For women, a rough edge of the bra strap can be problematic. A sports bra with no seams or with hidden seams (is that the correct term?) should be the choice of undergarment, never a regular bra. I can’t give you much advice on this subject so you will have to ask one of the veteran women runners.
For men, a common problem is chaffing of the nipples. I recently had a question from a newbie who said: “I have a question about a silly thing, but….” I told him: “Nipple chaffing is not a silly thing.” One usually doesn't notice any problem with short distances but as you start running over 10 or 15 miles, the hurt becomes quite noticeable, especially when you take a shower. For one thing, don't wear cotton shirts for running (I stated this caution before). A tech shirt (polyester) is best, not only is it they lightweight but it also wicks sweat off your body, dries fast, AND is less abrasive. But even with a tech shirt, I always apply a band-aid over each nipple when running full and half marathons. You can buy Nip-Guards but band-aid works just as well and is cheaper. Much too often have I seen male runners with bleeding nipples. I feel sorry for them during their next shower.
SATURDAY’S RUN
Our distance this Saturday is 16 miles! We go eight out and eight back. Wow! Try going slower out and slightly faster back (negative split). In a later essay, I will address the “Finishing Kick” technique. Water station will be at Mile 8 and manned by Hugh (?). Don’t hold me to this but the weatherperson said it might be warm and windy on Saturday. Plan to dress accordingly. Have a good run.
My essay on “Hills” follow.
HILLS
To complement your speed workout during the midweek to develop your running speed, you will also be doing hills to develop your running strength. Veteran runners can do speed work on Tuesday and hills on Thursday, but I don’t recommend this for new or returning runners, who should alternate speed and hills every other week.
You can run a course with multiple up-hills and down-hills, but I recommend doing hill repeats. Find an uphill road, 200 to 400 meters long with no cross traffic and with a steepness that causes you to increase your effort if you try to maintain your pace. Run up and then down without stopping. Start with four repeats the first and third week (remember you’re alternating with speed work), increase to six repeats the next two hill workouts, then eight the next two and finally ten.
Try to run the uphill leg as fast as you are able to make it to the top without dying. If you can't make it to the top, you are going too fast. If you are not huffing-n-puffing when you get to the top, you are going too slow. Turn around and go back down, letting gravity take you down but under your control. Then head back up again. If you cannot finish four repeats the first time, you are going too fast, or the hill is too long. Make adjustments.
Your body should always be perpendicular to the horizon, like you are being pulled to the sky by a string tied to the top of your head. Keep your head straight with your eyes looking at the road surface ahead, not down by your feet. Your stride will be shorter than normal but keep moving straight forward, almost like a shuffle. Your shoes should just clear the road surface (bring them too high wastes energy). Use your arms to pump you forward but always keep your forearms moving straight forward, not toward the center of your body or crossing to the other sides and don't swing your hands up to your chest. Always keep your fingers cupped loosely.
When running down, again keep your body perpendicular to the horizon with head straight forward and eyes looking ahead. Gravity will make you run faster but don't purposefully lengthen your stride. Stay under control by running as in a fast shuffle. Keep your feet low so the impact won't be so hard. When you reach the bottom, turn around without resting and go up again. If you can do this four times at first and up to 8 or 10 times as you progress, you will have the strength to tackle the hills in a marathon. Speed workouts will develop your speed to run a fast marathon. The long, slow, distance (LSD) runs (always at a pace slower than your hopeful marathon pace) will develop your endurance to cover the 26.2 mile distance. Put the three workouts (LSD, Speed, Hills) together on marathon day to carry you successfully to the finish line.
RUN VENTURA REORGANIZATION
Josh and I, with the help of several RV Pace Leaders, are in the midst of modifying the organizational structure by which the club will be run. The results of our work, we hope, will be a better gathering and running environment for you, our members. The reorganization will not involve nominations and elections, as announced last Saturday.
LOS ANGELES MARATHON XXIV
Surely everyone is now aware that the date for the running of the 24th Los Angeles Marathon has been changed for the second time, from March 1, 2009 to February 16, 2009, and now to May 25, 2009 (Memorial Day). Those who intend to run LAM on this new date will have to follow another modified training schedule. However, I have sent to your Pace Leader a list of marathon races (thanks to Caroline Connelly) that will be held between January and March. If you decide to run one of these, the present training calendar will need just minor adjustments. Your Pace Leader will be asking input from each of you as to which race you would like to run. NOTE [mostly for veterans, but for hardy souls (soles) also]: For those of you who decide on a January, February or March marathon, barring injury in this race, you may be able to run LAM XXIV in May by recovering and performing easy training between races. I will guide you if you are interested.
PARKING
The owner of the antique furniture shop (next door and in back of Josh’s shop) has asked us to leave several parking spots vacant for their customers to use between 8 AM and noon. Let us be friendly and reasonable about this situation. Let us leave at least six (6) spots directly in back of the shop vacant for them. And do this every Saturday. Thank you. I will try to remember to make several “NO RV PARKING” signs and place them at the appropriate places.
CHAFFING
Now that we are running longer distances, chaffing will, if it hasn’t already, demand attention and prevention. Imagine the constant rubbing between two body parts or between a body part and an item of clothing over long distances and over long periods of time. The body part or parts will almost always be the loser – chaffing. You may not notice the abrasion soon after the run, but you certainly will during your next shower.
Chaffing commonly occurs around your waist if your shorts or belt of a waist-pack have rough spots, in your groin area if the liner of your shorts has rough seams, between your thighs or knees if these rub as you run, and in your armpits. You can apply some plain old petroleum jelly if you have hot spots in these areas. A commercial product called Body Glide is specially made for runners and walkers (at added cost). Vaseline (petroleum jelly) works fine for me.
For women, a rough edge of the bra strap can be problematic. A sports bra with no seams or with hidden seams (is that the correct term?) should be the choice of undergarment, never a regular bra. I can’t give you much advice on this subject so you will have to ask one of the veteran women runners.
For men, a common problem is chaffing of the nipples. I recently had a question from a newbie who said: “I have a question about a silly thing, but….” I told him: “Nipple chaffing is not a silly thing.” One usually doesn't notice any problem with short distances but as you start running over 10 or 15 miles, the hurt becomes quite noticeable, especially when you take a shower. For one thing, don't wear cotton shirts for running (I stated this caution before). A tech shirt (polyester) is best, not only is it they lightweight but it also wicks sweat off your body, dries fast, AND is less abrasive. But even with a tech shirt, I always apply a band-aid over each nipple when running full and half marathons. You can buy Nip-Guards but band-aid works just as well and is cheaper. Much too often have I seen male runners with bleeding nipples. I feel sorry for them during their next shower.
SATURDAY’S RUN
Our distance this Saturday is 16 miles! We go eight out and eight back. Wow! Try going slower out and slightly faster back (negative split). In a later essay, I will address the “Finishing Kick” technique. Water station will be at Mile 8 and manned by Hugh (?). Don’t hold me to this but the weatherperson said it might be warm and windy on Saturday. Plan to dress accordingly. Have a good run.
My essay on “Hills” follow.
HILLS
To complement your speed workout during the midweek to develop your running speed, you will also be doing hills to develop your running strength. Veteran runners can do speed work on Tuesday and hills on Thursday, but I don’t recommend this for new or returning runners, who should alternate speed and hills every other week.
You can run a course with multiple up-hills and down-hills, but I recommend doing hill repeats. Find an uphill road, 200 to 400 meters long with no cross traffic and with a steepness that causes you to increase your effort if you try to maintain your pace. Run up and then down without stopping. Start with four repeats the first and third week (remember you’re alternating with speed work), increase to six repeats the next two hill workouts, then eight the next two and finally ten.
Try to run the uphill leg as fast as you are able to make it to the top without dying. If you can't make it to the top, you are going too fast. If you are not huffing-n-puffing when you get to the top, you are going too slow. Turn around and go back down, letting gravity take you down but under your control. Then head back up again. If you cannot finish four repeats the first time, you are going too fast, or the hill is too long. Make adjustments.
Your body should always be perpendicular to the horizon, like you are being pulled to the sky by a string tied to the top of your head. Keep your head straight with your eyes looking at the road surface ahead, not down by your feet. Your stride will be shorter than normal but keep moving straight forward, almost like a shuffle. Your shoes should just clear the road surface (bring them too high wastes energy). Use your arms to pump you forward but always keep your forearms moving straight forward, not toward the center of your body or crossing to the other sides and don't swing your hands up to your chest. Always keep your fingers cupped loosely.
When running down, again keep your body perpendicular to the horizon with head straight forward and eyes looking ahead. Gravity will make you run faster but don't purposefully lengthen your stride. Stay under control by running as in a fast shuffle. Keep your feet low so the impact won't be so hard. When you reach the bottom, turn around without resting and go up again. If you can do this four times at first and up to 8 or 10 times as you progress, you will have the strength to tackle the hills in a marathon. Speed workouts will develop your speed to run a fast marathon. The long, slow, distance (LSD) runs (always at a pace slower than your hopeful marathon pace) will develop your endurance to cover the 26.2 mile distance. Put the three workouts (LSD, Speed, Hills) together on marathon day to carry you successfully to the finish line.
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