C25K EXTRA RUN
C25K group extra run is open to anyone every Sunday - 9am - meeting at the Animal Farm (Canatara)
Join Jackie Jamieson on Sundays
Hypo Half Marathon - water station - Volunteers
The Hypo Half will be run next Sunday, and Feet on Fire will be manning the water station for the Running Room at the corner of Christina and Michigan. The point is at the 3 KM mark on the way out and 18KM mark on the way to the finish. The walkers start at 7:45 AM and will pass out point at about 8:15 AM and the runners start at 8:30 AM, hence the first runners should pass about 8:40 AM. The last runners / walkers should be passing our water station at approximately 11:15 - 11:30 AM at the latest, hence you will be home before noon. We have had a number of people commit to joining us, so please try to show up before 8:15 AM - DRESS WARM because we will be standing. Once the first wave goes past, we will go for breakfast at the Chipican - It is always a fun time. Please bring noise makers (clappers) and wear any FoF shirts you might have on the outside of your clothing for effect. Thanks in advance for giving back to the running community.
By the way - some of our FoF runners are actually doing this event, so even if you don't want to hand out water - our spot is the best place to see the runners, 2X and cheer them on - for those running - tell your family and friends to join FoF at this point on the route to see you best at this intersection. We will make them feel welcome - tell them to introduce themselves
Tim Westaway, our Ultra Guru has run with some of our members and has already put the first 4 weeks of plans in the hands of some of our runners who are doing the Niagara Ultra on June 20th. Remember, it does not have to be for this specific ultra - "IF" you have another one in mind, a training plan can be done for you - please pass the word about the training if you know of someone interested and you need to let us know that you want a plan for a specific race. A plan will be developed for you that will lead to success.
FIVE (5) WINTER RUNNING TIPS
1. Layer for success.
“Layering begins with the base layer, which can be synthetics such as polypropylene or polyester; silk; wool or other fabrics,”
Wool is popular again, in the form of mid-and lightweight base layers. Wool is naturally odor resistant, so it doesn’t need the anti-microbial treatment like the polyesters, adds Vanni, and it provides superior warmth.
Your middle layer should insulate while still allowing moisture to escape. Zoning techniques are popular, which basically means thicker insulation like fleece with different fabrics in specific places in the jacket, such as the core, under the arms and down the sleeves.
When running outside for long periods of time you may need a third layer — a lightweight, windproof, water-resistant (or waterproof), yet breathable jacket. Gore-Tex is still a leader in outdoor wear and has incorporated stretch into their Proshell fabrics now,
2. Choose the right shoes and socks.
“Pay attention to the surface you are running on,” You want plenty of tread if you are running on ice and snow, so you have more grasping power. At the same time, you need to have your shoe fitted properly. Road or trail running, pay attention to fit, feel and ride.
“Toes should wiggle easily,” says Mike Simensky, a footwear product developer at L.L. Bean, “but feet should not slide around, or be compressed from side to side.” The essentials of fit, feel and ride are mostly the same for trail shoes as for road models: fit the shoe to the foot, make sure it feels comfortable when you move in it, and check to see that it has what you need to ride smoothly over your chosen running surface.
“The outsoles of trail-running shoes have deeper lugs and more aggressive tread patterns” than road running models, which improve stability and traction over slippery or uneven surfaces. The sole is stiffer to shield feet from bruising, often including a thermoplastic polyurethane (TPU) plate or insert sandwiched between midsole and outsole for added protection, often with protective toe counters. Select the shoe that best fits your needs. Better yet, keep more than one pair in your rotation so you’re prepared for changing surface conditions.
When choosing your socks, look for a warm sock that wicks away moisture. Many top brands such as L.L. Bean, Feetures, Wright Sock, Balega, Injini, Thorlo, Smartwool and others offer options made from antimicrobial, moisture-wicking materials such as wool blends that will keep your feet warm in the winter time.
3. Always have a Plan B.
When running outdoors in the winter, don’t go so far from indoor warmth that you don’t know if you can make it back. If you get chilled you are on borrowed time, and if your feet are also wet, they will freeze rapidly. Running is demanding on the body even under ideal conditions, and when you add unstable surface conditions, elements such as sleet or snow, and wind, you add to the effort necessary just to do your customary workout. Always be flexible and have a Plan B in case conditions go south.
The body cannot regulate hydration as well in cold weather, according to the American College of Sports Medicine (ACSM), and close to 95% of hypothermia cases result when people are not sufficiently hydrated before going out. Fluid consumption during exercise is important, not only to replenish the fluid lost from perspiring, but also fluid lost from the air you exhale. The lesson? Don’t forget to drink just because it’s cold outside!
5. Play it safe.
Fingers, toes, ears and face are especially vulnerable when running outside in the winter. If the temperature is below freezing, ice crystals can form on your skin. Hypothermia can sneak up on you, so don’t go out unprepared for the conditions. You can always take off a layer if you get warm. Intense shivering is a warning sign and will be followed by a drop in your body temperature, inability to perform complex tasks and slurred speech. You don’t want to go there!
Another safety factor in the winter has to do with fewer daylight hours, slippery roads and maybe sleet and snow. A reflective vest and wrist or leg bands will make you visible in headlights of oncoming vehicles. Add blinking lights on your outer garments — it’s better to be seen than sorry!
Dick for FoF - enjoy your wek