Here we go - first of many congrats as we move forward with races in the next few weeks:
A number of runners went to Amhurstburg for the "Run for Heroes" series in support of World Alzheimer's Day.
PATRICIA MOMBOURQUETTE did the 5K - FRED UNTERNAHRER, PATTI MCCAHILL did the Marathon JAMES CORKERY, MICHAEL FIDDICK, MICHELLE BURDETT,and SHARON & ROLF HAUCKWITZ, did the Half Marathon. HEATHER GIORGI did the 10K . Congratulations to all of the runners
ALSO - a new crop (including some repeats) have started their journey towards being able to run a steady pace for the time it takes to finish a 5K. Be comfortable folks, this is fun and you will be AMAZED as you feel your body change for the better (breathing, tone and endurance). C25K people - stick to the plan each day - do the runs when they are scheduled and you will have no problem meeting your goals. Jackie will help you!
Improved Runner group - start coming out to OnEdge on Saturdays - someone will run with you!
The Chicago & WIne Glass marathon and half marathon groups have started their taper while the Scotia people will have their longest run this next weekend and the Niagara runners will be one week later. Just a word of caution - listen to your body over these last weeks of training. All the training is no good if you do not get to the start line - so - "IF" it feels like you should take a day off - DO IT - REST. Even a little twinge should be catered to - do not try and run through a hurt at this point. Once you have started your taper - follow it to the letter - you guys have done speed work, pace runs, tempo runs and LSD - trust your training AND - do not try to get better by doing extra in those last weeks - better you get to the start line a little under trained than over trained!!! ONLY DO THE TAPER RUNS DURING THE LEAD UP WEEK(S) TO YOUR EVENT - leave the boot camps, weight lifting and spinning classes until after your race. That little extra of a spin class or a boot camp could be enough to tip the scales in the wrong way - the plans were made out to lead you up to your race start without all those extra workouts
TEST YOUR NUTRITION STRATEGIES BEFORE YOUR EVENT
NEED A RACE PLAN - APPROACH ONE OF THE COACHES
Please make sure you look at the route for next Saturday. I have changed it to be partially on the trail so that those doing long runs will have a softer surface to contend with - maybe a little easier on your body!!!
Dennis has actually posted already on FaceBook that the Scotia people will be running from his house on Monday at 5PM and also next Saturday at 7PM. they will meet up with the regular group at 6PM on Monday and 8AM next Saturday
FINALLY please sign up to run or volunteer for the following 2 races = one in October and one in November
Enjoy your week
Dick for FoF