This week we'd like to welcome our newest group of C25k runners.....congratulations on taking the first step to becoming runners! We hope that you'll enjoy the program and encourage you to ask lots of questions! If you think of something on the off days, feel free to send us an email (firstname.lastname@example.org). We'd also like to welcome our new clients who've joined us to train for half or full marathons! Good luck with your training ... we're always here to help!
As listed on the 'This Week at FoF' page, C25k regular runs are held on Monday and Wednesday nights, and are run out of On Edge. On Saturdays, Jackie will normally meet the group for a third run at the Animal Farm at Canatara Park (8 a.m.). These Saturday runs will be held most weeks and Jackie will communicate with the group if there are any changes. If you can't make these runs, C25k runners are encouraged to do this run on their own at home.
For many of you, and in particular the Marathon Plus runners, training is starting to ramp up! A few comments are worthwhile here. For any runners heading into the tougher phase of your training, now is the time (if you haven't already!!) to get serious about your warm up / cool down / recovery runs and stretching. You should warm up gently for your longer runs and any speed work (first 1k should be very gentle) and the same thing is true for cool downs. Recovery runs are essential to help your body deal with the demands you're putting in it, and these MUST BE RUN EASILY (remember they're called RECOVERY runs for a reason!!). Stretching is essential immediately after your runs and AGAIN once you've gone home, about 2-3 hours after your run is finished. This is the period when your body is starting to heal the micro-tears etc. that occurred during your run - and this is the time when you want your muscles to heal in a lengthened state.....failing to do this can result in your muscles shortening and higher risk of future injury.
Another comment here is the ramp up in your training. For many of you the programs are fairly aggressive and if you're finding that the runs are too much, please discuss this with us and you can ramp up your distances / speed a bit more slowly. Make no mistake, if you're training for a marathon and have aggressive goals, a certain level of tiredness and soreness at some stages is normal, but we're here to help you decide when that soreness is getting out of hand.
We've mentioned our Half Marathon relay and that will be coming up on Saturday, July 26th. This event is open to anyone (friends / family) who is able / willing to run at least 2.3km. Once we have all the entries, your coaches will set up balanced teams, and each team will run 21.1 km. Each team member will run at least 1 'big loop' (2.3km) in Canatara and some team members may run more. We will ask that every runner give us your 5k race time (or a guesstimate of that) so we can try to balance the teams. By the first week in July, we'll have an entry form set up on the website so that you and your friends / family can register (it's free of course). We'll also have a barbecue after to give every one time to relax, chat with your fellow runners and of course discuss the the results!!
That's all for now.....have a great week!
Cal for FoF