THIS SATURDAY AT-A-GLANCE
Mileage: please refer to Training Corner below
Mileage: please refer to Training Corner below
Volunteers:
Setup/breakdown: Various
Bananas: Naomi Kress, Carole Comstock
Bagels: Veronica Santangelo, Mira Reverente
Bananas: Naomi Kress, Carole Comstock
Bagels: Veronica Santangelo, Mira Reverente
Waterstop: Tom Monahan
We are always looking for volunteers to help with our team and training – if you could spare some time to help, please let Naomi know at nukress@yahoo.com
TRAINING CORNER
By George Arita, Adviser of Training
Georgerunvta@aol.com
LONG SLOW DISTANCE (LSD)
Those following the “Newbie” schedule will be running 7 miles; those on the maintenance schedule will be running 8 miles, as will the tapering San Francisco marathoners. We should be out-and-back and closing up shop early.
Next Saturday (July 25), the distances will be 8 miles for newbies and 12 miles for “Maintenancers.” SF marathoners will be heading off to the Bay Area with our best wishes for a successful run.
OUR NEXT TARGET MARATHON - Santa Barbara International Marathon
The Santa Barbara International Marathon on December 6, 2009 is our next target marathon. Entry to SBIM is limited to the first 5,000 signups, so be sure to register early (www.sbimarathon.com) and cite “SBIMINSIDETRACK2009” for a $10 discount off your entry fee!
ESSAY - ESSENTIALS FOR MARATHON TRAINING AND RACING
Running a marathon race requires not only running 26.2 miles on the day of the race but also many miles and many weeks of proper training. Actually running the race itself is easy once you put in the miles and weeks of proper training. The proper training is the hard part since it involves many weeks and many miles; the race is the easy part since it involves only one day and 26.2 miles.
There are essentials for marathon training and racing. First of all, if you have not been running previously and have questions about your health, you should make an appointment with your health care provider and subject yourself to a physical to be sure that body can survive the strenuous workouts. If you pass that hurdle, the next essential is to get a good pair (two pairs would be better) of running shoes (see Josh at Inside Track to get properly fitted). If you are totally new to running, you will need to start running SLOWLY (and I emphasize slowly - run and walk if you find that easier in the beginning). It might take six months or more for your entire body to get adapted for the rigors of long distance running. Short-changing your body’s adaptation process will surely lead to injuries and you ending up on the DL.
After six months to a year of conditioning, during which time you should enter local 5-K and 10-K races for fun and racing experience, you will be ready to start on the Inside Track Running Club’s 26-week marathon training program or even the 16-week marathon training program. All training programs involve weekly long (Long Slow Distance, or LSD) runs, speed workouts and hill workouts, along with recovery days, each at designated mileages. You should follow the regimen as best as you can. Join a pace group with which you can comfortably run the weekly LSD runs.
Here is a list of other “essentials” for the rigors of marathon training. I already mentioned your doctor’s ok and good shoes.
CLOTHING: Running shorts and shirt (or singlet) made of light weight, quick drying fabric (not cotton); running socks; and cap.
ACCESSORIES: Sunglasses with UV protection lenses; water carriers on waist or back; sun block; lip balm; Vasoline or other lubricant for chafe protection.
NUTRITION: Good nutritional habits to fuel your training and recovery (not only carbohydrates but ample proteins); get used to consuming gels during long runs; ample water, sport drinks and other liquids for proper hydration and electrolyte replacement, not only before, during and after running but throughout the day; practice drinking during your runs.
REST: Putting in the miles is a training essential but so are rest and recovery days – have at least one, preferably two, days off from running to allow your muscles to recover; get adequate sleep to allow muscles to repair and get stronger; listen to your body.
Completion of the training program will not only prepare your body for running 26.2 miles but will also give you the confidence that you will be able to run the distance and cross the finish line with both arms in the air and a big smile on your face.
FAMILY BOATING WEEKEND
Completion of the training program will not only prepare your body for running 26.2 miles but will also give you the confidence that you will be able to run the distance and cross the finish line with both arms in the air and a big smile on your face.
FAMILY BOATING WEEKEND
Do you love the water? Looking for something different to do this summer? Join some of your fellow Inside Trackers and their families in Bakersfield the weekend of July 25 and 26.
The kids play in the water all day at the Buenavista Recreation Area while the adults can do the same or just put their feet up and relax! Bakersfield is about a two-hour drive from Ventura County. If you get there early on Saturday, you'll have all day to play. You can opt to drive back Saturday night or stay at a nearby motel ($80-90 range) and join the rest of the gang for pizza and beer.
Bring lunch, snacks, drinks, water toys, beach chairs, beach towels and lots of sunscreen! Please e-mail Denise Ellison at dmecnm@gmail.com for more details.
Weekly work-outs
Tuesdays- 6:00pm@ Ventura High School Track (Workout)
Thursdays - 5:30pm@ Inside Track (Regular Run)
Saturdays - 7:30am@ Inside Track (Long Run)
Upcoming races
July 2nd - August 6th
August 8th
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