#11 The Weekly Pep Talk - February 4 - 10, 2008

The Weekly Pep Talk
A Running Commentary
Sponsored by Ask About Running
Volume 2, Issue #11
This week is dedicated to Dena G. (Stay healthy and happy lady, you’ve got lots of runs ahead!)
Monday, February 4 – Sunday, February 10, 2008
Week 6 in 2008
Send comments to: Stephanie@AskAboutRunning.com


Dear Readers:

Those of you who participated in the Kaiser Half Marathon or 5K yesterday deserve a medal just for dealing with the weather. GOOD JOB LADIES! Please send your race reports. They’re always so gratifying to read. I know who you are and I am waiting…please? Also, Congratulations to all of you!

Recovering from Major Exertion
A running friend of mine named Rebecca wrote some wonderful comments about the aftermath of a major physical effort like running a half marathon. I wanted to share some of her ideas because these issues seem to occur for many women/athletes.

Your body produces a lot of toxic by-products when working hard. Besides having sore muscles you may have a headache, too. It takes a few days for your system to flush out the toxins. This is why keeping up your water intake is important. Doing some very light exercise is also good.
Do a light, easy swim, walk or bike ride. You will help direct fresh blood into your muscles and get the gunk out of them. Of course you have earned a rest. Be easy on yourself! You need time to recover. Even if you feel like pushing hard, hold back. Give that wonderful body of yours a rest. It worked hard for you!!
Another common thing that happens a few days after a race is the post-race blues. This doesn’t happen to everyone but to quite a few. This is also totally normal. It will pass as your body reaches full recovery.
“What helps my post race blues is signing up for another event!”
Thanks Rebecca!
Week 2 of Training for the Bay to Breakers!
Runners and walkers have a 16 week training schedule that started last week. Whether you run this event officially, or just train for it and join in for the fun, it is a great distance for everyone – not too far, not too fast, but hecka fun!!

Walkers

WEEK 2 February 4 – 10, 2008 Notes
MONDAY REST
TUESDAY Walk for 20 minutes
WEDNESDAY Walk briskly for 20 minutes
THURSDAY REST
FRIDAY Walk for 20 minutes
SATURDAY REST or X-train (up to 60 minutes)**
SUNDAY Walk 3 miles


WEEK 3 February 11 – 17, 2008 Notes
MONDAY REST
TUESDAY Walk for 20 minutes
WEDNESDAY Walk briskly for 30 minutes
THURSDAY REST
FRIDAY Walk for 20 minutes
SATURDAY REST or X-train (up to 60 minutes)**
SUNDAY Walk 3 miles

Runners

WEEK 2 February 4 – 10, 2008 Notes
MONDAY REST
TUESDAY Walk/Run for 20 minutes
WEDNESDAY Walk briskly for 20 minutes
THURSDAY REST
FRIDAY Walk/Run for 20 minutes
SATURDAY REST or X-train (up to 60 minutes)**
SUNDAY Walk/Run 3 miles
Try to run at least 1 minute per 5 minute segment

WEEK 3 February 11 – 17, 2008 Notes
MONDAY REST
TUESDAY Walk/Run for 20 minutes
WEDNESDAY Walk briskly for 30 minutes
THURSDAY REST
FRIDAY Walk/Run for 20 minutes
SATURDAY REST or X-train (up to 60 minutes)**
SUNDAY Walk/Run 3 miles
Try to run at least 1 minute per 5 minute segment

Register as a Group for the Bay to Breakers?
Update 2/4/08 I haven’t heard from anyone yet. No problem. It is not important to enter as a group however, it is cheaper! So, if you’re interested let me know and I’ll make a list of names to see if we qualify. Full details at bottom of this newsletter.

Carpooling - I encourage it!
If anyone is interested in going to the East Bay with me (from San Fran) I am happy to drive. I can pick you up almost anywhere in SF. See bottom of newsletter for carpool list.

Next Week Start Training for the See Jane Run Half Marathon and 5K
Can you believe that the See Jane Run Half Marathon is only 16 weeks away? Next week I’ll have a training schedule ready for all of you who want to participate, in the half marathon or the 5K.Our FifthRun of 2008 – The Weather Continues to be an “Issue”
We missed several of our team mates because they were running the Kaiser Half and 5 K in San Francisco. But, the runners and walkers who showed up at Point Isabel were in for a treat. That is a gorgeous route! We were fortunate to miss the rain and instead were given an incredible view of sun on both bridges and the bay. It was truly spectacular! We’ll definitely run there again so you’ll all get a chance to experience a beautiful area.

Now, San Francisco cooperated just long enough for us to finish a 3.5 mile jog out to Fort Point and back. And then it poured…but we were spared!

NEXT SUNDAY’S LOCATIONS
Next Sunday we will run at Robert Crown Memorial Park in Alameda and at Land’s End in San Francisco. Remember East Bay runs meet at 9:00 and San Francisco runs will start at 1:00. You may do either or both.

Send me your stories, comments, and questions about life and running. My E-mail is Stephanie@AskAboutRunning.com. If you haven’t already joined the yahoo group, please go to AskStephanieAboutSports@yahoogroups.com and join. This group site sends updates and houses the weekly calendar for the running club. It also has archives of all past publications and allows for “safe chatting” with other members.

The Sunday walking/running program meets on Sunday, February 10, 2008 in the East Bay and San Francisco. Meeting sites for this week are:

East Bay – Alameda

Robert Crown Memorial State Beach – Alameda, 8th Street & Otis,
Meet at 9:00 at Park Entrance at 8th Street and Otis
Map www.ebparks.org/files/EBRPD_files/brochure/crown_map.pdf


From San Francisco
80/Bay Bridge towards Oakland, Exit 880 South towards San Jose and Alameda, Take 2nd exit on Broadway/Alameda, Turn right at end of exit onto 5th. Follow signs, Travel through 1 light, then bear right towards Broadway/Alameda. Stay on 5th. Follow signs. Travel through 5 lights, then follow sign for a soft left to Alameda (less than 1 mile). Left on Central (continue to follow rte 61, Turn right on 8th (continue to follow rte 61, Turn right at Otis into Crown Memorial State Beach

From Berkeley
980 W towards downtown Oakland, 880 South, exit toward Jackson Street, travel 1 mile, Left on Jackson Street (you are looping around to get into the tunnel), Left on 8th Street, Left on Webster, Go thru tunnel, Follow route 61/Webster Street through Alameda (less than 1 mile), Left on Central, Right on 8th, Turn right at Otis into Crown Memorial State Beach

From San Jose:
880 North, Exit Davis Street, turn left on Davis at end of exit, Right on Doolittle Drive, Stay on Doolittle for 3.6 miles, Stay right to go over the Bay Farm Island Bridge, Stay on Otis for 2 miles
Cross 8th Street to head directly into Crown Memorial State Beach.

Toilets
Parking Entry fee $5.00 (free parking is available on side streets)
Water (in bathrooms, not confirmed if potable)

San Francisco
Land’s End at Point Lobos
Meet at 1:00 in the parking lot at Merrie Way and Point Lobos Ave.

From San Jose or the East Bay, get yourself to Fulton Avenue in San Francisco and head west. Fulton dead ends at the beach. Go right on Great Hiway . This turns in to Point Lobos. Just past Cliff House, look for Merrie Way. Go left into the parking lot. Meet at the far end of the parking lot near the beginning of the trail.

From Hiway 1, follow the coast to the Great Hiway in San Francisco, near the San Francisco Zoo. Continue north until you go past the Cliff House to Merrie Way. Go left into the parking lot. Meet at the far end of the lot near the beginning of the trail

No Toilets
No Parking Fee
No amenities

Have a good one! See you Sunday!
Stephanie Atwood

P.S. Please check out the blog http://altbgo.blogspot.com/ and the website http://www.askaboutrunning.com/ I’d love to hear your comments!

Bay to Breakers Details:
The deadline for registering as a group is the same as for individuals however, early registration ends March 31st, so we would miss out on the cheaper registration fee, which along with the group discount, makes it a pretty good deal. If I’m going to organize the group, I need your commitment by 3/25/08. All I need is your names. Anyone can enter with us. We pay individually. I’ll submit the names that have been given to me; we get a code to use on Active.com. You handle your own registration directly online. That’s that.

I’ll be willing to do the online version for those of you who send me your name. Please read the details and confirm if you want to join. I’ll get the deadline information for submitting our name list.

This does not require that we run together nor are we required to be Ask About Running Club Members. I think anyone can enter through our group as long as they meet the deadline.
DISCOUNTS
Group Size
Discount
25 or more
10%
50 ore more
15%
Online Group Registration
· Group organizer collects the names of everyone in the group and submits the list to ING Bay to Breakers.
· ING Bay to Breakers establishes a special Coupon Code on Active.com
· ING Bay to Breakers provides coupon code to the group organizer so group members can register online using the code. (This coupon code is limited to the exact number of people submitted by the group organizer.)
· If someone has already registered for the race, they are not eligible for the group discount. More info?
ING Bay to Breakers 12K Team www.ingbaytobreakers.com
97th Race: May 18, 2008 Always the Third Sunday in May

Carpooling
Katie lives near the SF CalTrain station in SOMA (4th & King) and doesn’t have a car. Anyone in her area willing to pick her up on Sundays so she can run with our group? Please contact me and I’ll forward her E-mail address. Contact Stephanie@askaboutrunning.com

Willing drivers
Stephanie Atwood, Coach (San Francisco) Stephanie@AskAboutRunning.com
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