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Tip of the Week

December 22, 2009
Coach C – Spreading HOLIDAY CHEER!

JINGLE ALPHA’s WAY
—————————-

Jingle bells, energy gels
Garmin leads the way
Oh, what fun it is to run
with ALPHA Saturday

Jingle bells, Bengay smells
Marathon on the way
Join us during our inaugural year
and PRs will come your way!

YOUR INVITED – Please join us for a FREE Trial Run this Saturday! – Click Here for Details: www.tinyurl.com/ALPHAFreeTrialRun

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Running Tip of the Week – 12/15/09

December 16, 2009

A Runner’s Guide to Base Building
Coach Jenny Hadfield
For Active.com

It’s funny how training for an event like a half marathon mimics the cycle of life. It ebbs and flows through a variety  of training workouts just like the weather through the four seasons. It’s no wonder elite athletes succeed in winning races and breaking world records using cyclic training. We live in cycles every day of every year. The cycle of life can be broken into ages (baby, child, teen, young adult, middle aged and senior), by years, and by day. Our genetic makeup demands that we sleep by night and live by day (or vice versa if you work the nightshift, but you get the point). It is just as natural for us to roll through these cycles in life as it is in our training.

To read the remainder of the article please go to active.com @ http://tinyurl.com/BaseBuilding

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Running Tip of the Week

December 10, 2009
101 KICKS IN THE BUTT

You have 100 reasons for losing motivation to run. But we can top ’em with tips, inspiring quotes, and more. Pick your fix. Repeat as necessary
By Calvin Hennick

1. CREATE A BLOG where you post your daily mileage, then give out the Web address to your friends and family. Do you really want Aunt Ellen to ask why you skipped your four-miler on Wednesday?

2. MAMA, GET A NEW PAIR OF SHOES. Two-time Olympian Shayne Culpepper puts new gear she receives as an elite athlete to good use. “It’s fun to break in a new pair of shoes,” she says. “Sometimes that’s enough to get me excited.”

3. RUNNING COMMENTARY “Running is a big question mark that’s there each and every day. It asks you, ‘Are you going to be a wimp, or are you going to be strong today?'” –Peter Maher, two-time Olympic marathoner from Canada

4. GO SOFT. It’s hard to stay motivated with shinsplints, so get off the pavement for a few days and run on a cross-country course or unpaved bike paths.

5. LOOK TO THE PAST Emil Zatopek, who won four Olympic golds in his career, was a tough-as-nails athlete known for his intense training methods, such as running in work boots. Competing with a gland infection and against his doctor’s orders, the Czech won three distance events–including the marathon–at the 1952 Helsinki Olympics. That stuffy nose doesn’t seem quite so bad now, does it?

6. FORGET TIME. Shane Bogan, who coaches distance runners in the Washington, D.C./Baltimore area, advises leaving your watch at home once in a while. “It’s liberating not to be worried about pace,” Bogan says.

7. SIGN UP NOW for a winter marathon in a warm state. Every training mile you log takes you closer to that winter getaway in toasty Phoenix, Florida, or Las Vegas.

8. THINK FAST. The runners Christy Coughlin coaches in Wilmette, Illinois, always get a boost from this simple negative-splits workout: Run for 20 minutes as slowly as you want, then turn around and run home faster. “The long warmup helps you feel great and run faster on the way back,” says Coughlin.

9. GOOD-TO-GO PLAYLIST
Classic Rock
“Don’t Stop Me Now,” Queen
“Break on Through,” The Doors
“Gimme Shelter,” Rolling Stones
“Come Together” the Beatles
“What Do You Do for Money Honey,” AC/DC

10. BLAZE A NEW PATH. “If you do the same runs all the time, it can beat you down,” says Olympian Alan Culpepper. GPS systems work great for mapping new routes. Or check out favoriterun.com or usatf.org/routes, which use Google Maps to let you plan and save routes.

11. FILL THE TUB with hot water, then head out for a three-miler on a frigid morning. The sooner you get back, the hotter your bath is.

12. EVERY MILE YOU RUN burns roughly 100 calories. Think of that next six-miler as two slices of pizza.

13. RUNNING COMMENTARY “No one can say, ‘You must not run faster than this or jump higher than that.’ The human spirit is indomitable.” –Sir Roger Bannister, the first man to run a sub-four-minute mile

14. THE BOSTON MARATHON is a year away. Think you can get there? (Go to www.baa.org for qualifying times.)

15. RACE ODD DISTANCES FOR AN INSTANT PR.
Kennedy Drive 8-K, San Francisco, May 13
Run for Alex 2-miler and 5-miler, Bentleyville, Pennsylvania, June 2
Six In The Stix II, Newport, New Hampshire, June 9
Quad-City Times Bix 7-miler, Davenport, Iowa, July 28
Falmouth Road Race 7-miler, Falmouth, Massachusetts, August 12
Bigfork Valley Challenge 4.5-miler, Bigfork, Minnesota, September 8

16. READ THIS The Loneliness of the Long-Distance Runner, a short story by Alan Sillitoe, tells the tale of a rebellious youth in a reformatory who runs in solitude and makes a stand against a system he doesn’t believe in. You’ll have new appreciation for the power of solo runs.

17. PLAY IN THE STREET. Skip a dreaded track workout for a fartlek (Swedish for “speed play”) session. After 10 minutes of easy jogging, run hard between two telephone poles, then slow down until you pass three. Then see if you can get to the traffic light before it changes, followed by a jog to the next mailbox. There are no set rules, so make it up as you go along.

18. THE PILE OF DISHES in the sink can wait till the sun goes down. Your tempo run can’t.

19. RUN AT LUNCH. Daniel Sheil, a marathon coach in Portland, Oregon, recommends lunchtime runs for two reasons: (1) You get your workout in before the day gets away from you; (2) You get a midday break from work stress.

20. RUNNING COMMENTARY “The more I run, the more I want to run, and the more I live a life conditioned and influenced and fashioned by my running. And the more I run, the more certain I am that I am heading for my real goal: to become the person I am.” –George Sheehan, M.D., beloved former RW columnist

For remaining tips please visit our friends at Runners World @: http://tinyurl.com/RunningMotivation
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Running Tip of the Week

October 9, 2009

There is something about those last couple of weeks before the marathon, when you are cutting back your mileage, getting more rest, and preparing for the big race, when everything, and I do mean everything, seems to bother you more.

DON’T GET CAUGHT in TAPER TRAPS! Check out the article at: http://bit.ly/wKicN