Winter running

If you're interested in running through the winter with a group, 10-miler training starts tomorrow (Oct. 28th) at 8:30am at the track. It's a lot less 'formal' and there are four different distance groups to run with. The cost is $10. If you can't make the first week, that's ok.

Joining the training program does not commit you to running the 10-miler. You have plenty of time to decide if you want to do it or not.

Hope to see you there.

I feel pretty....

And here we have more pics:

Strike a pose

Whoo! I'm finally able to post pictures! These are from the 4-miler, the Fun Run and our last week of practice (check out the rain gear).

Race pictures

We're having issues uploading pictures -- more to come, when the bugs get worked out.

Races and such

Now that you are runners and no longer rookies, you may be interested in the area's upcoming races. Click here for info on 5Ks, 4-milers and more. This Saturday is the Earlysville Firehouse 4-Miler at 8 a.m. You can register the day-of, and several of us plan to run it. That means there may be fewer people at the track, but I've started an e-mail list for people interested in running through the fall and winter. Many folks already are using it to find running buddies, so if you want to join, e-mail me at ke_andr@yahoo.com. I'll be sending out e-mails from time to time, and the best ones I'll post here. But as you know, the blog is going on semi-vacation.

Let's Party!

First of all, let me say how proud I am of all of you. I'm a big softy and was moved to tears more than a few times on Saturday. Heck, I'm getting misty just thinking about it!

It's time to party. Let's celebrate your accomplishment and start talking about the next race. We'll meet at the track this Saturday, the 10th at 8am and do an easy 2-mile run. (remember when 2 miles was unthinkable?) Following the run, let's eat, drink, share stories and successes.

Here's what to bring....If you're last name starts with:

A-F, bring drinks (juice, water, etc)
G-M, bring bagels or muffins. I'll be bringing my not so world famous applesauce breakfast cake
N-Z, bring fruit or some other treat.

In the event of rain, we'll meet at the park by the law school. Any questions, just post them here.

Pictures of the race

Hey, folks. We're working on posting some pics of the race up here -- but you can see action shots from the 4-miler here. Due to a camera malfunction, photos of runners who finished within 35-49 minutes are not available. But for the rest of us, click on the 4-miler link under "recent events." Look here for race results.

And most of all, I want to wish you congratulations. I was so proud to see so many women wearing gold ribbons in the race. You should give yourself a big pat on the back. I hope to see you all out there on the road through the fall and winter and spring! Love, Kate (No. 1,137)

Running....into the future

We interrupt the 4-Miler race coverage to bring you a glimpse of the future. This site will be semi-active after the race. Here's what you have to look forward to: Pictures of the race, updates on the 10-miler training and mentions of other local races (like 5Ks and stuff). The site will not be updated as frequently as it was this summer, but keep us on your bookmark list and check back from time to time. Thanks for your response this year, and we now return to our regularly scheduled training program.

Pick-up joint

Tomorrow's packet pickup time, so I just wanted to remind everyone it is at St. Thomas Aquinas Catholic Church (you know, the church on the bad hill as you approach the stadium) from 5-8 p.m. Go early if you can. You'll get your race number and other information, as well as your free T-shirt. That's the good thing about races: Free clothes. Then go home and take it easy!

Ribbons and bows

You'll notice there are a lot of ribbons floating around this week at the runs. Here's what they stand for: Gold ones are for folks who have completed the 4-miler training program, green ones for the Greenbelt Girls, and red ones for the 6:30 a.m. crowd, or as I fondly call us, the Red-Eye Runners. These ribbons are meant to be worn on race day for a sense of solidarity and accomplishment. You can tie or pin them to your shirts if you like. Get the recognition you deserve!

UPDATE: Gold ribbons will be available at packet pickup Friday and at Foxfield on Saturday if you haven't gotten one. Look for the pink ladies.

Thursday, Day of Rest

Joan brought up a good piece of advice this morning. If possible, go to bed a little early Thursday before the race. I know I always have trouble sleeping the night before a big event, and I suspect I'm not alone, so try to rest up 2 days before.

Another item: If you want to carpool on Saturday, there are people meeting at Bank of America (Barracks Road shopping center) at 6:30, and at Shenanigans (in North Barracks) around the same time. Remember, anything you can do to shorten the line of cars on Garth Road, the better.

Still runnin'

I overheard a question today about whether we'll do our rookie runs this week. We sure are! One mile on Monday/Tuesday, one mile on Wednesday/Thursday. On Friday, though, you rest.

Listen to the man

Mark Lorenzoni addressed us Saturday morning. Unfortunately, because of the rain many people missed out. So, here's a list of his tips for a successful 4-miler. And don't forget, ladies, you're not the Wicked Witch of the West. You won't melt if you get a little wet!

"24 hours and counting..."
1. Stay off your feet as much as possible on Friday.
2. Hydrate properly throughout the day and evening on Friday and again on Saturday morning.
3. Pick up your race packet on FRIDAY evening, not Saturday morning. (details in your race confirmation, which was mailed last week)
4. Don't stray from your normal Friday evening and Saturday morning routine.
5. Pin your race number to your front BEFORE you leave the house.
6. CARPOOL and arrive before 7 a.m. (Garth Road closes at 7:45 for the race, so please notify friends or family who plan to attend.)
7. Trust and respect your race day volunteers. (Especially the parking coordinators. Don't slow up or stop to drop someone off. Just keep driving until you reach your parking place!)
8. Follow an appropriate warm up routine 25 minutes prior to the start.
9. Line up in your appropriate pace group.
10. Take the first half-mile relaxed, easy and slow.
11. Listen to your "splits" (times announced during course of the race), and make sure you're not going too fast.
12. Stick around for the awards ceremony and CELEBRATE!

You should have received a letter this week from the Charlottesville Track Club confirming your race entry. If not, or if you have questions, call the Ragged Mountain Running Store this week. More info will be posted during the week.

Easy Street!

It's tapering time -- we're running 3 miles tomorrow, in preparation for the race. Saturday marks the last time we, as the 2005 Women's 4-Miler Training Program participants, will run together before the race. Let me tell you, it's been a delight, and I can't wait to join a lot of you at Foxfield next Saturday. Remember, no matter how many people pass you, you're a champion because of what you've achieved in the program. You can make it 4 miles!! Bet you never thought that would happen back in June.

The First Couple of Charlottesville running, Mark and Cynthia Lorenzoni, will talk about the race before we run tomorrow. Here's a preview: Don't do anything different before the race than you've done throughout the training. Including wearing a pink flamingo suit, Joan! Mark will give you further details. Then there's picking up your race packets, getting a good dinner and a good night's sleep (maybe), and finally, The Race!

We'll have more details later, but there will be a celebration with a quick run and some delightful food and company on Sept. 10 at the track. It's creatively called the Post-Run Party. And then, well, it'll be bye-bye to some folks, but all of us Pink Ladies want to remind all of you runners that there will be ample opportunities to run during the off-season. The 6:30 a.m. crowd will still be out there Tuesdays and Thursdays, and the Greenbelt group is hardcore through the fall and winter! Plus, there's always people out there on Saturday morning at the track. And of course there is the 10-miler training beginning this fall. So don't give up running because you think you won't have company out there on the streets of C'ville. We're there -- even if you spot us only by our reflective vests one early morning! And you're always welcome.

UPDATE: The Post-Run, excuse me, Celebration Brunch (we are getting fancy, aren't we?) is set for 8 a.m. Sept. 10 at the track, or Law School park in case of rain. We'll take an easy 2-mile run, with food and drink to follow. We'll celebrate, share success stories, eat, drink and recognize and thank everyone. Here's what you'll have to bring:

A-F: Drinks (juice, water, Gatorade)
G-M: Bagels, muffins, other bread products
N-Z: Fruit, whatever.

Terrific T-shirts

The W4MTP t-shirts will be on sale at the Fun Run, and this time only one Pink Lady, Linda, has charge of them. Help her clear out her car! $10 apiece.

Think Pink

We'll be looking for new Pink Ladies for next year's program soon, so if you are so inclined, talk to a Lady at the track. A little about us: All running and walking speeds are welcome (as you're aware, not everyone is Speedy Gonzales), and there are behind-the-scenes duties as well as the coaching/cheerleading on Saturdays. We start working on the program at the start of the new year, putting together the notebooks and fluffing up Joan's stage (the pink box she stands on). There are enough of us that no one person has to get stuck with a whole lot of work. You just take on what you can, and you're allowed to take vacations, even on Saturdays in the summer. It's a great way to make friends and to help others, and the only real requirements are enthusiasm, loyalty and reliability.

Coming up Saturday

I know some of you thought you wouldn't get here, but you have: Four miles. Take a moment and pat yourself on the back. Here's a list of other wonderful things that come in fours: Beatles, Kit-Kats, years in a presidential term, stars, Tops, doors on a sedan, seasons and quarters.

This Saturday, we'll have another break-out session at 7:15 a.m., and I want everyone to come for this one because it honors cancer survivors, the program's raison d'etre. Dr. Janet Herman, a survivor, Pink Lady and UVa professor, will talk about living through the disease. Please come, especially if you have survived cancer.

Health also is the topic of the main talk by Dr. Christine Peterson, who will speak about exercise and women's health. She is an OB-Gyn at UVa and assistant dean for medical education. And of course, there's the run. Four miles. Good job!!!

Drink your Daily Double

I really shouldn't have to write this, but some ladies still are not bringing water to the track, 10 weeks into the program. Come on. You risk heat exhaustion and even heat stroke, which is a medical emergency. Please bring water. And in fact, bring two bottles this week, as we're running 4 miles. Got it? OK, lecture over.

More pics from Week 8

RAD classes

Here's info on the Rape Aggression Defense classes, for those of you who asked:

Rape Aggression Defense Class
Come one, Come all
Commitment to attend all sessions required.
WHO: University of Virginia Police Officer instructs classes in self-defense not only for students, faculty, and staff, but for people from the community.
WHAT: The program deals with escapes, physical attacks, personal awareness, risk avoidance, community assistance, and procedures for prosecution.
HOW: The instruction and practice totaling 12 hours, broken down into 3 hour blocks per day.
Instructors use the Rape Aggression Defense (R.A.D.) System to teach self-defense.
WHEN: NEED TO COMMIT TO ATTEND FULL HOURS AND ALL SESSIONS. Sunday, August 14, August 21, August 28, September 4, 5 p.m. - 8 p.m.
(NOTE: Possible date change to 3 sessions in August of 4 hours each if the participants who show at 1st session agree to that. Otherwise it is 3 hours for the four sessions listed above.)
WHERE: University of Virginia Sponsors Hall, North Grounds of the University of Virginia adjacent to the Darden School
INSTRUCTOR: Melissa Fielding, UVA police officer, assisted by other police officers
AGE: 11 years and over (Content can be heavy for younger people.)
NUMBER: Will be able to do multiple classes at once
COST: NO COST if 2005 Women's 4 Miler Training Program Participant; otherwise, $25 payment to University of Virginia. Donations to put toward for purchase of additional RAD student padding equipment will be accepted.

Saturday highlights

Here we are, at 3.5 miles on Saturday. Advanced ladies, 4.75 miles. Can't catch us! It is expected to be very hot that day (high of 95), so as usual, drink up and keep track of how you feel. We'll be hearing from Laura Jones, Daily Progress fitness columnist and UVa research associate, on race day jitters -- a topic you'll know plenty about Sept. 3! The Virginia School of Massage (the people with the magic fingers) will be back to work out your kinks.

Lookin' good, last Saturday

More pics to come later:

There is such a thing as too much water

We still want you to hydrate before and after running, but it's important to be aware of the problems caused by too much hydration. A 25-year-old police officer in Washington D.C. died after drinking as much as 3 gallons during his 12-mile bike patrol yesterday.

According to the Washington Post story, "Many experts believe hyponatremia has become more common in recent years. More people are engaging in endurance events, such as marathons, that last many hours and during which participants are urged to drink water.

The blood concentration of sodium is normally about 145, measured in millimoles per liter. A study published in April in the New England Journal of Medicine found that in a random sample of 488 Boston Marathon runners, 22 percent of women and 8 percent of men had sodium levels below 135, the formal definition of hyponatremia. One participant, a 28-year-old woman, died of the condition."

Watermelon Wednesday

It's snack time at the Greenbelt -- watermelon will be served, post-run, on Wednesday evening. This is part of a Pink Lady tradition at the park. On previous weeks, they have brought popsicles, freezy pops, oranges, etc. -- and of course, watermelon. You're welcome to run and nosh.

UPDATE: There will be a demonstration on how to drink water in the race at Wednesday's Greenbelt rookie run. I know this sounds a little silly, but there will be water stops in the 4-miler, and we want to save you from sloshing your water all over yourself. What you do is squeeze the top of the paper cup and chug it like a bottle. Or something like that. Go and find out.

That sure is racy!

OK, the 4-miler race is closed to new participants; the 2,100 limit was met weeks ago. Now, if you didn't make it, please don't be sad. There are other things you can do.

First, the nice ladies from UVa (at the first table you see on the sidewalk near the track) on Saturdays will be here one more week. If you haven't stopped by yet, Saturday is your last opportunity. They are seeking race day volunteers to give out water, help with parking, monitor the course and assist at the finish line. All volunteers receive a free Nike Dri-Fit t-shirt. To sign up, call Ragged Mountain at (434) 293-3367. Next, you can still make a donation to the UVa Cancer Center Breast Care Program, where the proceeds of the race will go. There's another form for the Motivational Mile, where signs with the names of loved ones who have battled cancer will be posted. You can buy a sign for $30. These signs are posted on the final mile of the race and are a real emotional booster for most participants. The ladies at the table have forms for all of these things.

Also, the training program is offering a 4-Mile Fun Run on Aug. 24, a Wednesday, at 6 p.m. It will take place at the track, and there will be music, water stops, refreshments and prizes. The Pink Ladies will fly in special from Las Vegas to perform. Who knows, maybe Wayne Newton will join us. This is open to anyone who is in the training program, particularly those who missed the race deadline.

For those who are running in the race, on Saturday you heard about amazing prizes for the runners who bring in the most sponsor donations for the race. Like 2 Southwest Airlines tickets, 2 gift certificates to six of Charlottesville's finest restaurants (we aren't talking McDonalds!), and tea for four and a fashion show at Neiman Marcus at Tysons. That's for the people who collect the top amounts of money from sponsors. Ragged Mountain is offering a prize for the runner with the top NUMBER of donors. You can turn in donor forms up to the time you receive your race number and packet.

Watch here for much more race information in coming weeks. And keep running!

Support (of the physical type)

Good running shoes are the most important thing a runner needs. The second most important thing for female runners is a good sports bra.

Ladies have been asking about how and where to buy sport bras. I found this article on www.runnersworld.com. They had a track club test out bras and picked their nine favorites. They list the price and the size of woman best suited for it.

Do make sure to try on several to see which feels best to you. In your training book, there is a section on what to wear with an article on how to buy.

The Pink Ladies each have preferences as to what they like and where to buy them, so feel free to ask.

Saturday's sked

Three miles this week --- can you stand it?!? We're really getting close to the goal, and for many people (including me), this was a real landmark distance. It means you truly are in better shape than most of America. Good job! We'll be taking the chapel run.

Lots of exciting stuff is happening at the track too. Dr. Robert P. Wilder, head of UVa's Runner's Clinic, will speak about dealing with injuries and other aches. And, to deal with those aches in person, will be representatives from the Virginia School of Massage. Get in line for your free massage -- but don't think about skipping the run, ladies! Finally, the training program T-shirts are still on sale for $10 -- money goes to a good cause; Pink Ladies get to clear out the backs of their cars; go ahead and buy one.

Let's get motivated!

Sharon Drake Petro has kindly provided her notes from her Saturday talk from a couple weeks back.

I Need Help to Stay Motivated
Women’s 4-Miler Training Program 7/23/05

Sharon Drake Petro, Ph.D.
Sport Psychologist and Director of Head Coaching

Let’s check some of your attitudes (how you look at life) that might be affecting your motivation and offer some strategies to help you get where you want to go.

Quiz: What's one technique or attitude change do you think may be helpful for you?

1. Who’s the most important person in your life? If you didn’t answer “Me,” would you consider changing your attitude?

2. Pay attention to your self-talk. How we talk to ourselves is critical. If you find yourself saying, "This is too hard," change it to, "This is challenging, and I have done challenging things before." We choose how we look at situations.

3. Remind yourself of your past successes. This builds self-confidence.

4. Revisit your goals and commitment to the training program. What are the obstacles getting in your way? Create solutions to those obstacles.

5. Make the time to train because you usually can’t find the time.

6. Nike: Just do it! Don’t ask, "Do I feel like running right now?"

7. Tell yourself, "I can make it to the next tree." Then re-evaluate.

8. Find an accountability partner. We all can use some support, and it’s a lot more fun.

Which one(s) might you find helpful?

Between a stimulus and response there is a space.
In that space lies your freedom and power to choose your response.
In those responses lies your growth and happiness.
--Author unknown

I hope the responses you choose will contribute to your growth and happiness.

Nutrition news

We all know you have to have some fuel to run on, so here are some newsworthy items about nutrition.

The big story is that the Atkins company has gone bankrupt -- people are indeed returning to bread. This story examines what diets (if any) are taking low-carb's place.

Ah, sugar. Doctors say you should eat a little of it to keep down cravings, but don't go crazy eating a whole box of doughnuts. My mother and I remember a neighbor who lost a lot of weight by rewarding herself with one cookie -- bought at a local bakery -- each day. She learned to keep the box of cookies out of the house so she wasn't tempted. Smart move.

Here are some energy foods for runners, brought to you by Runners World magazine. Mark and Cynthia Lorenzoni, owners of Ragged Mountain Running Shop, will advise you on eating before the race on Aug. 27, the Saturday before the 4-Miler.

Finally, the USDA food pyramid. It may not be as sexy as the latest diet, but it's very reliable.

Jogging Janes

Rookie run times don't work for everybody, so we're offering a new service here for people who want to run or walk at other times. Let's call it "Jogging Janes."

Here's the drill: Respond to this message by clicking on "comments." Leave your location (Forest Lakes South, Ruckersville, Lake Monticello, etc.), your running/walking speed, what times are good for you to meet, and a way to contact you. I will make this post a permanent link on the site, under the 4-Miler Women's site, UVa breast care center, etc. so you can continue to find it easily a few weeks down the road.

We're happy to provide this service, but please understand that neither the 4-miler training program nor the Charlottesville Track Club covers outside runs like this with our insurance. It's up to you to use good judgment with weather, location, etc. All those concerns aside, though, good luck and pass the word.

Meeting up with running buddies now is an excellent way to continue your running even after the training program ends. That positive kind of "peer pressure" keeps a lot of us on the road.

Saturday! Saturday!

Hey, this week we get a little break: We do 2.5 miles for the second week in a row. Woo hoo! Advanced runners are set to run 4 miles (go, girls!).

Also, this week's talk topic is safety. UVa police will speak about keeping away from predators and using self defense. The usual rules apply: Run with a partner, especially during the evening, keep your ears open (not plugged with radio earphones), and be aware of your surroundings. They'll have more suggestions, I'm sure, that are less than obvious to the regular person.

We're expecting cooler weather, so enjoy yourself out there!

IMPORTANT: Hot stuff

From Pink Lady Rocket: Greenbelt participants WILL WALK this evening. Once again, temperatures are dangerously high. Today it is expected to reach 100, with a heat index of 114, and Charlottesville is under a heat advisory. Neighboring counties to the east are under the more serious excessive heat warning.

For your information, a teenaged runner collapsed from heat stroke last night at 9:30 p.m. in Albemarle County and is in the hospital. So please be careful, and don't push yourself too far. Tomorrow the heat is expected to break, with highs of 85 on Thursday, 84 on Friday and a delightful 80 on Saturday. We're almost out of the woods!

For the laideez

There are quite a few websites specifically for women runners, so here are a few I found interesting:

Here is a list of all-women's races across the country. Some of you may be heading out of town on conventions or vacation, so it may be fun to run a 5K then. This isn't a complete list, though. We're not on it, for example.

This story sounds like it's based on our training program. The title says it all: "What me? Run a race? No way."

Here is a series on Kenyan women runners by the Pittsburgh Post-Gazette. We think we have it hard, getting up early to run on the track!

A story from the Washington Post details good hydration habits.

Finally, ten reasons women should run. Don't mind the British spellings -- this translates to us.

IMPORTANT: Heat advisory

The National Weather Service has issued a heat advisory today (Monday) through 8 p.m. Tuesday, and it may continue through Wednesday.

Temperatures are expected to rise to 94 today with a heat index of 102, 99 tomorrow with heat index of 110, and a high of 96 on Wednesday. Heat index means your body will feel like that temperature because of humidity. Here is what the NWS has to say about our area in particular, and how you should react to these extraordinarily high temps, the highest the area has seen since 2002:

"It is possible that this heat advisory will need to be upgraded to an excessive heat warning on Tuesday...especially for locations such as Charlottesville and the southern suburbs of Washington D.C. A heat advisory may continue on Wednesday as well.

A heat advisory means that the combination of high temperatures and humidity will combine to create a situation in which heat injuries are possible. Drink plenty of fluids...stay out of the sun and check up on relatives and neighbors."

As for running, please do not overdo it. Heat stroke is a real possibility, and we want everyone to be healthy. Keep close tabs on how you're feeling, and if you start to feel cool or clammy -- signs of heat stroke -- get someone's attention and stop running. And drink lots of water, all day long. We'll update you on the weather situation as it progresses.

UPDATE: At today's 6 p.m. Greenbelt rookie run, PARTICIPANTS WILL WALK, per Joan's instructions.

In the News

Here are a few news stories about women's health, breast cancer, etc. to peruse when you have a chance.

The Miami Herald writes about the importance of removing benign growths that may become cancerous later.

In Vermont, thousands are expected to "Race For the Cure" at the end of the month.

Here's a profile piece on some inspiring senior citizens in the Washington metro area. I love the woman who won gold medals in in the 100-meter dash and the long jump for the 70-74 age group in the National Senior Olympics. She says she didn't realize she was an athlete until she was in her 50s.

Finally, a group of women runners in N.C. who call themselves Red Hot Mamas. Now there's an example for all those "Hot Babes in the Wood" at the Greenbelt.

Share your stories

We want to hear from you. Have you lost weight or quit smoking? Are you more conscious of what you eat? Have you done something you never thought possible? Are you making new friends. Tell us about it! We have an area set up at the entrance each Saturday. Write down your comments, stories or suggestions.

This program is all about you. Maybe your experience will inspire someone else.

Soop-er Saturday!

All right, who's ready for 2.5 miles? That's our length this Saturday, the sixth week of training. For the second week in a row, you will have the option of going out on the road. So again, please pay attention to traffic and stoplights, and stick with your fellow runners/walkers/trekkers. We'll be in pace groups, but you are allowed to go forward or drop back to other groups if need be. As always, the track is open if you feel more comfortable there.

We've got lots of speakers this week: Dr. Dearing Johns, who specializes in cardiovascular medicine at UVa, and sports psychology consultant Sharon Petro. They will discuss heart health -- a critical topic as heart disease is the NO. 1 killer of women in the country.

Also, at 7:15 a.m., we'll have a second "breakout" session at the stretching area with ACAC Pilates instructor (and Pink Lady) Nicole Yarbrough, who will demonstrate Pilates (see post below). Bring your towel with you.

Finally, we'll have training program T-shirts on sale again for $10. We've already seen a couple around town -- good for runner solidarity, and they benefit the breast cancer research cause. And this is the third -- and last -- week for the running shoe stores to fit you at the track. This is strongly recommended -- take advantage! And I'll see you out there.

High, high temperatures

Here are hot weather tips from a running website:

Running in the heat can be dangerous if the proper precautions and preparations are not followed. The following are some of the RRCA Sports Committee's recommendations for running in a hot environment:

1. Avoid dehydration!!! You can lose between 6 and 12 oz. of fluid for every 20 minutes of running. Therefore it is important to pre-hydrate (10-15 oz. of fluid 10 to 15 minutes prior to running) and drink fluids every 20-30 minutes along your running route. To determine if you are hydrating properly, weigh yourself before and after running. You should have drunk one pint of fluid for every pound you're missing. lndicators that you are running dehydrated are a persistent elevated pulse rate after finishing your run, and dark yellow urine. Keep in mind that thirst is not an adequate indicator of dehydration.

2. Run in the shade whenever possible avoid direct sun and blacktop. When you are golng to be exposed, apply at least #15 sunscreen. Not only can the sun affect your skin, but its rays can affect your eyes, so when it is sunny wear sunglasses that can filter out UVA and UVB rays. Wearing a hat with a visor will not only shade your eyes but also the skin on your face.

3. When running, if you become dizzy, nauseated, have dry skin or the chills...STOP running and try to get a drink. If you do not feel better, get help.
If you have a heart or respiratory problem or you are on any medication, consult with your doctor about running in the heat. In some cases it may be in your best interests to run indoors. Also, if you have a history of heat stroke/illness, run with extreme caution.

4. Children should limit their running in the heat due to their lower tolerance of heat.

5. Avoid plastic sweat suits, late morning races, salt tablets, and consuming drinks with high sugar concentration. Avoid running ill.

6. DO wear light colored clothing, check hair and body for ticks after running in the woods, drink plenty of water, listen to the race director's pre-race announcements regarding the heat/humidity prior to racing, and tell someone your running route.

Ayne Furman, DPM and Cathy Fieseler, MD
These tips may be reproduced, courtesy of Road Runners Club of America


This week's forecast calls for a high of 93 today (Wednesday), 94 on Thursday, 90 on Friday and 89 on Saturday. This is the time to be very careful.

I'm walkin'

From Pat Huston for the walkers:

The purple bracelet bands help identify both the walker coaches and the participants who choose to focus on walking fitness strategies. Please remember to bring and wear your purple bracelet bands if you have them! We ran out, so it would be helpful for you to even wear a thick purple band of your own choosing.

Runners may help their overall results by training their walking strategies for the times they aren't running. As a speedier walker, it is not unusual for me to pass runners as they seem to "collapse" into their walking. I observe their posture becomes bent forward and the strides are too long.

It is generally best to avoid a long stride- that creates a bouncier step and may be harder on the back, hips, knees, and feet. Try bursts with shorter steps and awareness of your heel-toe contacts/push off...

Bent elbows keep your arms from slowing you down, and help you keep your posture straighter. This is also good for your upper back. Watch other people for their "mechanics".

Walking may be a good option for those of you who have been working at the running but perhaps having too many orthopedic issues. We will have a coach to help keep those feet flying and pushing our fitness limits. Some of you might want to just learn how to walk your fastest for the times between when you are running (sometimes we call that trekking).

We are now having one or 2 walker coaches stationed with the 15-17 min mile pace groups for those of you who want to attempt the speedier walking pace. We will hold up a speed walker sign -- please join us if you feel reasonably cmfortable with walking 1 1/2-2 miles at a quick pace. Look for a Pink Lady with the purple arm bracelet band.

For the walkers

4 Miler Ditty:
We are here to push our pace,
To train for fitness by the race!
Bend those elbows, straighten your backs
Push your pace as you walk this track!
Read the notebook about walkers tips
Note your timing as your water you sip
Inside the track, to the outside please stay
When we trek on the roads-far inside is the way.
At first you might do a twenty minute mile
But reach for fifteen before a long while
Go with the timing of pace groups you match
(You might later want to say Down the hatch!)
Our years may add up, and time takes it's toll
Walkers unite- Our goal is not to stroll!
Pat Huston
June 2005

Be a buddy

From Pat Huston:

This year we are offering a special "Buddy System" specifically for cancer survivors. It may be nice to know someone who already did the training program that is a survivor, in case you have special questions or concerns.

Please find our special box at an information table and fill out a card if you are interested in having a buddy during the remainder of the summer. You don't have to match the pace with that person or even run/walk with them. PLEASE NOTE: Indicate on the card if you need to get a buddy, or if you are a cancer surviver who has done our 4M training program before and would like to help someone. You DO NOT have to be a pink lady coach to be the "experienced" buddy.

We will treat this information as confidential and only share it with those involved. Pat Huston is currently compiling information, but we failed to ask people to let us know if they are offering help as experienced with our training program, or are new. You can email Pat directly if you are interested:

pshustonpt@gmail.com (CORRECTED)

I expect to be in touch with everyone this weekend, or as I hear from you! I am sending emails to those who already filled out cards. You can still fill out a card and/or send me emails.

pat huston

Saturday highlights

Two miles this week -- we're halfway there! This is the main group's first week on the road, so please be careful and stay on the sidewalk. We'll be gathering in pace groups on the track before running. They are determined by your mile time recorded last week. Pink Ladies will hold up signs with "8-9 minutes," "10-11 minutes," etc. If you find your group is too slow or fast for you, you can drop back or run ahead, whichever is appropriate.
The main rule is stick with your fellow runners. Don't go off by yourself.

Runners and walkers also are always allowed to stay on the track, if you're more comfortable.

Also of note: T-shirts for participants will be on sale this week for $10. And the shoe companies will be here for a second week. Next week is their last.

Speaker: Rita Smith, Martha Jeff head nutritionist, will discuss what we're supposed to be eating to stay healthy. You may want to make a post-run trip to the City Market! Pink Lady Pat Huston, a physical therapist at MJH, will hold an early (7:15 a.m.) session on Kegel exercises (see "Break out!" post below).

Breast cancer sites

Here are a couple of new websites about breast cancer that may interest you: a mastectomy hospitalization pledge and a site to fund free mammograms. We ain't endorsing them, just bringing them to your attention. Take a look.

Thunder and lightning

The short story is: We don't run when there is lightning. Two reasons: Your safety, and our insurance. It's great that folks are dedicated to running, but we really don't want anyone to get hurt out there. So, hold off when you see a flash in the sky and please run at another, safer time. As for regular rain, we do run in it, within reason. If it's misting or drizzling, come on out.

Break out!

This Saturday (July 16) and the next will feature "breakout" speakers from 7:15-7:45 a.m., so consider coming early to the track. Pink Lady Pat Huston, a physical therapist at Martha Jeff, will discuss Kegel exercises (strengthening your pelvic region) and how you will benefit from them if you continue running.

Next Saturday is Nicole Yarbrough, a Pink Lady and ACAC pilates instructor, who will discuss strengthening your "core," i.e. the muscles at the center of your body. As Fearless Leader Joan has pointed out during stretches, our legs get beautiful from running but not the abdomen -- unless we focus on it. That's why a lot of runners also do yoga or pilates.

UPDATE: Here's a full description of Pat's talk.

"Getting to the Bottom of Kegels"
7/16 7:15 pre program talk

As a physical therapist, I have worked with dysfunctions of pelvic muscles for over 18 years, including incontinence, urge and frequency symptoms, prolapse (drooping) organs, sexual discomfort, and even constipation. In the past several years, I have become more interested in the prevention of problems that occur in our athletic activities. Too many women quit exercising if they develop symptoms.

Pelvic floor muscles are part of our "core strength" team of the trunk -- including the cross-fiber abdominals, certain back muscles, and the diaphragm. When they are weak, our core stabilization can be compromised. Unfortunately, the pelvic floor muscles don't automatically strengthen when we do general conditioniong exercises.

I plan to teach how to visualize and exercise the special "pelvic floor" support muscles -- exercises all women should truly be doing. I encourage teaming the Kegels with certain abdominal exercises to give better pelvic organ support. This can be useful to protect the region during higher levels of activity, such as running or other work-outs. I coach and have clients test out strategies to pace their efforts to maintain pelvic muscle control when it is needed.

There are PT treatments available for evaluation and direct muscle training -- but many women successfully improve their muscles by getting motivated and keeping with some routine -- it is worth a try!

We will have some anatomy diagrams for those who want them. I will have a "special guest" -- a runner who is a young mom who has worked at improving problems and is very enthusiastic about the changes she has experienced.

I hope you will come and join us at the bleachers closest to the track entrance!

Pat Huston, MSPT
Martha Jefferson Hospital

Staying cool

Lucky us, Saturday was on the cool side (at least for July), but we may be running into seriously hot weather soon. Many people are wearing good, cool running clothes -- but here are some tips that can help you out for 90-degree weather. And you shouldn't have to spend a million dollars, unless you want to.

You'll notice the pink ladies wear shirts made of "wicking" material, keeping the sweat (or glow) away from our skin. You can find wicking shirts, sometimes called Coolmax, at just about any athletics store, and also Marshall's and TJ Maxx. If you know of other spots to buy this material, please comment. Wicking material is the best for all seasons, especially when your cotton T-shirt begins to feel like a wet blanket on your back. When winter comes, wicking material keeps the sweat from making you cold. If you don't feel like you're at a level of commitment to buy "running clothes," a loose, sleeveless shirt feels much cooler than short sleeves.

Also, lightweight shorts are a good thing to have. Some have panties built into them, others don't. At any rate, make sure they fit comfortably while you're running.

Hats can be a little tricky. If you train all summer wearing a baseball cap, then it's fine to wear one in the race. But if you're not accustomed to running while wearing a hat, it can make your head very warm -- something you want to avoid in the race. Also, a lot of people think tights when they think running, but during the summer, tights are rarely appropriate because of the heat. We want you to be safe out there, and that means not overheating. And overall, don't forget to drink water. No matter what you wear, hydrating is important.

This week on the track

Here's what we have to look forward to on Week 4:

On Wednesday or Thursday (depending on your rookie run days): 1 mile.
On Saturday: 1.5 miles. Go girls! 4-Miler winner Cherie Witt, a teacher and former Western Albemarle High School track coach, will talk about running and walking form before we get out on the track.

Plus, this is the first of three weeks featuring employees of Ragged Mountain Running Shop, Richey & Co. and New Balance of Charlottesville, who will help you find your perfect running shoe. They're like the prince looking for Cinderella!

Never forget, your shoes are your most important purchase as a runner or walker.

Mile-high

According to Pink Lady reports, attendance was at an all-time high for the July 4 holiday weekend, with estimates at 400-500 ladies. Also, thirty more people have signed up for the program. Some folks still don't have their pink notebooks -- we will be putting in another order for more to be made, and in the meantime, Pink Ladies will have copies of the program schedules (telling you how much to run each day) by Saturday.

For those of you who went, congratulations on going the mile. We're getting closer to running on the road, which will be happening in the next couple of weeks. Good luck!

Drink, drink, drink

Don't forget to drink plenty of water, gatorade, or powerade every day. You might not feel thirsty, but you can still be dehydrated. It happens to the best of us. I thought I drank enough water on Saturday, but after a 3 mile run in the heat and humidity, followed by a trip to the city market, I got the worst headache. I ended up on the couch drinking gatorade for most of the day. Ruined my Saturday night.

Drink lots of fluids and watch your caffeine intake. You'll feel better on a Saturday night.

Going live!

Although the blog was created a week ago, Saturday will be the first time it will be advertised to the wide audience of runners. Just a couple of things: If you have a comment that you think will help lots of ladies, feel free to click on "comments" under each post. It's better if you're on-topic, but we're not going to be ultra-strict about that. Next, you don't have to make up an on-screen name if you don't want to. Just choose "anonymous." If you want someone to contact you, however, please leave an e-mail address or some way to identify you on the comment.

Next, if you have a vital topic (safety-related, etc.) that you think needs greater attention than just a comment, e-mail me at ke_andr@yahoo.com. I can make a post on the site. Finally, enjoy this site. It's yours.

IMPORTANT: Track etiquette

Hey, it's come to my attention that track etiquette has become a safety issue on Saturdays. We need everyone to stay in their proper lanes. The general rule is slower people on the outside of the track, quicker people on the inside. No strollers on the inner lanes.

For more precise instruction, we go to Pink Lady Cathie Branchaud: "Walkers in Lanes 6 - 9, Runners in 1 - 5 (with runner/walkers
using 4 - 6 if going slow to catch breath, etc)." Let's try to avoid collisions.

Here, there and everywhere

When you see a fellow runner across from you on the track, don't automatically assume the lady's from Charlottesville. As we learned the first week, one runner arrived fresh from Germany to join us (winning a prize for her efforts!). And this morning, I met Hilza, a lady from Israel, who was spending her vacation here. Her lifestyle is testament to how healthy many people are in countries overseas. Hilza said she walks 6K (or just over 3 miles) six days a week, plus she takes a stroll on the beach outside Tel Aviv on the seventh day.

We all have our own health goals, and participating in the 4-miler training program is an excellent way to start. But I say hooray to Hilza and others who make exercise a way of life.

Movie stars

You may notice on the acknowledgements page of your notebook that the Pink Ladies have become "famous movie stars." Maybe not on the level of Julia Roberts, but we've all got to start somewhere! Anyway, the reason is "Summer Running," a film about breast cancer research and (in a major role) the 4-Miler training program. It was filmed last year, and last Saturday was screened at the Paramount. Director Scott Mactavish filmed the movie last year, and there are many familiar faces. According to his website, he's shopping the film around to various TV networks. We'll keep you updated when it comes on.

The pink ladies are here to help!

If you have a question, don't hesitate to ask a Pink Lady. You'll know us by our pink tops with our names sewn on (and our ultra-sexy, toned legs!).

Rookies, on the run

Rookie runs are a key part of success for many women in the 4-miler training program. We have four opportunities during the week -- pick the option that better suits your schedule. On Tuesdays and Thursdays, we meet at the UVa track at 6:30 a.m. For now, we are on the track the whole time, but as training progresses, we will hit the road. After running, we stretch, and as of last week, most folks were out of there by 7:15 a.m. Don't forget your water and towel! One advantage to the early-morning runs is that it's cooler, an increasingly important factor as the summer wears on.

The other option is running at the Greenbelt, a park near Chesapeake Street, off Meade Avenue in the city of Charlottesville. Runners meet at 6 p.m. on Mondays and Wednesdays. This is a fun, social group, and some of the Pink Ladies you see there continue running at the 'Belt the rest of the year. Walkers and advanced runners are welcome at the rookie runs. We don't, however, encourage people to attend all four runs in a week. Everyone needs time to rest.

Rookie runs (which get shorter than the Saturday runs in coming weeks) are vital if you're going to keep up with the progress on Saturdays. We'll be running further and further each weekend, and we want you to be ready for it. If none of the rookie runs suits your schedule, though, talk to your new friends at the Saturday sessions. There is bound to be someone who lives near you and can get together at your convenience. Another option is to come to the UVa track. We don't encourage people to run or walk solo on the road, but there are lots of people at the track, and it's a safe place. Good luck, and have fun!

Welcome to the training program blog!

Hey, ladies! Glad you're here. Welcome to the blog for the Charlottesville Women's 4-Miler Training Program. Director Joan Esposito and the Pink Ladies will be updating this site from time to time with advice and other information during the 12-week training program.

We're here also to answer questions, which you can ask by posting comments on this site. It is designed to be a helpful resource and ultimately very user-friendly. If you have questions about this blog, e-mail Kate at ke_andr@yahoo.com. I'm no computer expert, but I want the site to be as useful as possible. Thanks for visiting, and keep up the good work on the track! Kate