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.