It's great to see so many new faces for our Couch to 5k Program.....congratulations to everyone for making the commitment.....and welcome to the world of running. We hope that you enjoy the program. Be sure to ask lots of questions of the coaches, group leaders and your fellow runners....sharing our knowledge and experiences is what makes this such a special sport!
For many others in the group, this week is 'Around the Bay'....the reason we've endured those long runs and hill workouts in Arkona all winter. For those new to the sport, Around the Bay is North America's oldest foot race....even older than the Boston Marathon. The Hamilton Herald sponsored the first race on Christmas Day, 1894. 'Around the Bay' established Hamilton as a running mecca in the early 1900's and it was not uncommon for thousands of spectators to line the route to watch their local favourites start the race from the front of the Herald Newspaper Offices. The race has always attracted a quality field with many of the early winners of the race also having won the Boston Marathon the same year. It's currently no different and each year the race attracts a world class field. Running is one of the few sports where recreational runners can line up and be in the same race with the best the sport has to offer.....we hope that everyone enjoys the experience!
On that topic, preparing for a race is key. The comments that follow are directed at those running ATB this week, but will apply to anyone racing this year. Please click on this LINK to read a race preparation document that was originally prepared for the Hypo Half. Other than the comment about their being no hills, pretty much everything in the document applies. Key points are:
- Follow your taper
- NOTHING NEW RACE WEEK AND RACE DAY (clothes / food / shoes )
- Carbo-load (three days before the race...switch your diet to 70% carbs
- Get good rest two nights before the race (it's common to have pre-race jitters the night before a big race)
- Know the route (where are the water stations / gels / bathrooms / hills!!!)
- Prepare two sets of clothing for expected weather conditions (one lighter / one heavier)
- Don't forget Bodyglide / Vaseline for those troublespots
- HAVE A SCREEN SET UP FOR THE RACE ON YOUR WATCH AND KNOW HOW TO USE IT.
- Have a race plan. If you don't have a plan, PLEASE discuss it with us! Just send us an email and we'll help.
- And last but not least, if you have any questions / concerns, please check with your coaches, We're here to
This week marks the start of the Bridge Race clinic and we'd like to welcome another volunteer group leader, Susan Beach, who will be helping out with some of the runs. Susan is an experienced and enthusiastic runner and we'd like to thank her for helping out. We recognize that some of you running ATB may want to switch over to the Bridge Program once you've had a week to recover and that's fine....please let us know your plans.
This week on Wednesday at 5:30, Dennis Sowinski and I will be offering a watch tutorial to help you understand how to set up screens for your watches. Dennis is the Garmin 305 expert and I'll try to help those who have Garmin 405 / 410. Any other people who are very familiar with other watch models are welcome to come and help those who have Nike, Garmin 205/210 or Garmin 620 watches.
We're still on our standard routes this week, but as soon as the snow clears we'll be swtiching Monday nights to a Canatara Park route and Wednesday's to a Russel / Colborne based route that will pass by St. Pat's track.
That's all for now......hope you have a great week!