See below for more "slippery" weather related "FORM" hints.
On Wednesday Night there will be a 30 minute talk beginning at 6PM in our room down the hall from our customary meeting place - please join us for this session.
Some of us will be heading to Arkona yet again next Saturday because we did not go this week (obviously subject to weather)
Here's the balance of the schedule:
February 1st - Arkona Option
February - 8th - All Runs in Sarnia
February 15th: - Arkona Option
February 22nd: Mooretown at Rolf and Sharron Hauckwitz house.
March 1st Arkona (for those not going to Chili Half)
March 8th All Runs in Sarnia
March 15th; Last Arkona run before ATB
The Hypo HM will be held Februrary 9th and FoF will be operating a water station (Michigan / Christina). John Simpson has kindly donated his truck for the morning as a base, but we need volunteers to hand out water. If you're able to volunteer please let one of us know at an upcoming run or send us an email. Our location was strategically chosen as we got a break during the race last year and headed to the Chipican for a quick breakfast :-)
Also on the same topic, in past years we've held a 'Mock Hypo' the Saturday before the real race for those who wanted to run a HM. All regular training runs will be held that day, but for those who wanted a little more, the Mock HH is a great opportunity. Please email us or let us know at one of the runs if you'd like to do this.
To break the monotony of winter training, we have something special planned in a couple of weeks. Rolf and Sharon Hauckwitz have been kind enough to offer their home as a base for our runs on SATURDAY, FEBRUARY 22nd. They will be supplying 2 kinds of soup plus veg chili w/ meat to add, plus bagels, chocolate milk, coffee and tea. If anyone wants to bring something, that's okay but not necessary. Half Marathon training that day will be 10KM tapering and ATB will be 25 KM hence 2 - 2 1/2 hours - planning to be back at Rolf and Sharron's between 10 and 10:30 AM. Any FoF members who may be taking time off due to injury are welcome to arrive at about 10:30. We'll have more about this later but this is MUST DO run....lots of fun and great camaraderie.
Another ATB reminder: La Piazza Allegra has been reserved for March 29th Around the Bay Dinner at 5:30pm. Please let Stef know if you will be attending.
There is not a lot we can do about the cold and the snow - dress properly, adjust our running style and pay attention to the obvious when we are out running - here are some ideas about FORM in this type of weather
An excerpt from Natural Running
Winter is a runner’s reality with its slippery surfaces and colder temperatures. Rather than lament the chilly time of year and long for spring to arrive, I choose to embrace the snowy and icy terrain and use it to work on improving my running form. There are so many aspects of good running form that winter can help us with; I’ll expand on a few of them here.
1. Posture If you’re body is bent at the waist and your foot lands on a slippery terrain, you can feel off-balance and potentially fall. The same is true if you’re trying to lean slightly forward, whether it’s from the ankles or the waist. To improve your running posture, you can try running with the same upright body positioning as when you stand or walk. If you’re outside, you can look at your shadow beside you to see what your body positioning looks like.
2. Landing If your foot lands ahead of your centre of gravity and the surface is slick, your leg could slide out in front of you. However, if you land under your centre of gravity, there’s much less chance your foot will slip as there’s no force pushing it in any direction but down into the ground. Taking short strides, helps ensure a closer landing to your center of gravity.
3. Foot Strike Landing on your heel results in a very small initial contact area with the ground. If that small area is slippery, there’s a greater chance of your foot sliding out from under you. Landing on your forefoot is a greater contact area with the ground, maximizing the chance that there may be some non-slippery surface under your foot for better traction. To land on your forefoot while running, try to remember where you land on your foot while you jump in place, and try to recreate that landing feeling.
4. Pushing Off If you push your foot off the ground to take the next running stride and there’s no traction under foot, your leg might slide out behind you. Rather than pushing off, if you lift your foot directly up from the ground, no slide is initiated before your foot leaves the ground. To minimize pushing off, you can try to lift your foot off the ground by lifting your heel as close to under your hip as possible, rather than pushing your foot behind you.
These tips work just as well on any slippery surface, it doesn’t have to be snow or ice, it could be mud or even wet tile. If you find that your feet are sliding out from under you, you can try working on any of these tips, albeit one at a time. In addition, it’s much easier to change your form running at slower speeds than faster speeds, not to mention somewhat safer on slippery surfaces.
The longest distance ever run in a year (365 days) was 27,011 kilometers and the title belongs to Serge Girard, a French ultramarathoner, who ran around 25 countries in EU, everyday for one whole year.