Speaking of runners doing something extra ordinary Michele Large-Flynn is leaving this Thursday to run her "second" GOOFY - what dedication and persistence to train for this event two years in a row. Michele told me this week that pictures with every Disney character along the route would help her reach her goal! We all wish Michele success in her endeavours and a safe and happy trip.
ALL of us need to try and get back "in the groove" with our training - no matter what the weather AND this coming week looks like it will be "more of the same" SO there is no use saying that you will wait until the weather is better - just suck it up and get out and do your scheduled distances - else you will start to fall behind allowing your goals to slip away from you. By the way - the routes are laid out as best we can without knowing the full extent of the weather (and who might or might not show up - the routes may need to be changed at the last minute for safety or other reasons so please read and understand all of the routes - be familiar with the runs you should be doing - in case you may be needed to lead a group!!!
Some advice to not let the winter weather stop you in your tracks!
1. Freshly fallen snow will act as a shock absorber, your joints will be delighted.
2. Try and stick to the snow that is less packed together, this can be more dangerous than loose snow.
3. Snow can hide poor surfaces, wearing a pair of sunglasses with yellow lenses will help you to see better.
4. If you are planning a 10 KM run and only end up doing 7, don’t get to upset about it, in the snow you will be working harder than usual. Don't push yourself to the limits. Your body will become exhausted far more quickly and will use up its energy reserves very quickly. Drink water to keep hydrated and carry some snack bars, raisins, or nuts to keep you sustained
5. Running on snow will give other stabilizing muscles that don’t normally get such a workout to be put through their paces so don’t be surprised if you have unusual aches the next day. Stretch and roll out after your runs.
6. Snow is great for resistance training, try finding some deep snow on a level surface and sprinting through it.
7. Make sure you take a phone with you, if you do slip on ice or have another type of accident, you will be able to quickly call for assistance and lessen the risks of getting hypothermia.
8. Ensure that you wear appropriate shoes, try a good pair of trail shoes with added traction. I actually put duct tape around my trail shoes this weekend to keep out the wind and wet - it worked!!
9. Dress in layers, start with a sweat wicking base layer, DO NOT wear Cotton as this will soak up moisture and keep you wet=cold! Then on top of the base layer go for a Gore-Tex material jacket or windbreaker. If really cold get a fleece type middle layer on. Get good socks, shoes, mittens/gloves, hats and face and neck protection.
10. Get some lip balm on, I made the mistake of not doing this and my lips were cracked and painful for days after. The wind can cause frostbite and burns very quickly if you haven't taken precautions. Use Vaseline or a similar barrier cream to protect your face and use clothing to keep the wind off extremities. Wearing ski/snowboard goggles can be very helpful if its snowing when you go for your run. They may look funny, but its much more comfortable than having the snow go into your eyes. Always wear illuminated clothing if you are running in the dark evenings or at night. Snow reduces the visibility of drivers and reflective patches or stripes on your clothing will help drivers to see you. Try to avoid black clothing if possible.
11. OPTIONAL "IF" you are uncomfortable with the sliding around - Buy a pair of YakTrax, they are great for running and walking in snow and ice. A step down from crampons and a lot more practical! Be sure to take them off when you go indoors as they can be dangerous on tiled surfaces (i.e. Supermarket floors)
12. Finally, you cant beat that feeling of being out there when everyone else is curled up in front of the TV, that’s one of the best things about running through Winter, the feeling that your doing something not many people would like to.
Running in such harsh weather can surely only serve to harden you for future endeavours. Hope this has been helpful and remember, don't eat yellow snow!
Next Saturday January 11th will have an option for Arkona again - so watch for a FB posting and or an email during the week - forecast now is for above zero temps with a rain snow mix for Saturday but very little wind.
Total ongoing proposed Arkona schedule
January 11, 18, & 25 (building Strength)
2 weeks off
2 weeks off
March 1st (for those not going to Chili Half)
1 week off
You will be seeing some new members shortly (maybe already this past weekend) Please make people welcome showing them our rituals and procedures.
On Wednesday night at 6PM I will do a demonstration on shoe fit and answer any questions about shoe types etc. It will be simple and easy to understand and maybe something new for you to use when you go to buy your shoes!
Dick for FoF