Whew!

Almost there. We'll be at packet pickup tonight so stop by for a quick hello, then go home and put your feet up!

Remember, tomorrow is going to be fun. It's all going to fall into place, so take a deep breath and relax.

It's been a pleasure getting to know you all this summer. I'm looking forward to tomorrow.

PL Deb

We're getting close

The race is fast approaching and there are some things Mark suggested for the 24 hours prior to it. I don't have the full list, but here's what I recall:

• Keep drinking water. Hydrate as much as you can between now and the starting gun. It really does make a difference.
• Stay off your feet on Friday. Heck, even I've given up my high heels for this week. Don't go shopping, don't stand around, wear comfortable flat shoes.
• Don't run on Friday. This is a rest day.
• Carpool if you can. The gate opens at 6:30 and traffic can back up quickly. Try to get there no later than 7:15.
• Don't stop your car to let people out until you get to your parking place. This can back up traffic.
• Pin your number on your shirt and put your chip on your shoe on Friday night. You'll need both in the race, and you really don't want to wait until the morning to do that.
• Don't try anything new. Don't deviate from what you've been doing all summer. Don't wear new clothes or eat different food. What if your new shirt chafes or the different food "disagrees" with your body?
• Line up with the proper pace group. You'll run a better race and the people around you will appreciate it.
• MAKE YOUR FIRST MILE YOUR SLOWEST!
• Thank the volunteers and cheer for the runners you see along the way.
• Enjoy the day and the total experience. Savor every moment.

I have really enjoyed running and walking with you this sumer. Thanks for letting me share the experience with you.

See you at the start line!

PL Deb

Thank you

I got this email from Joan a.k.a. Big Pink today:

"I received a HUGE box this am at the office!!!! no return address just a wonderful PINK note from a participant of the program expressing her delight and gratitude with gift boxed pink/white bead bracelets.... with gold clasps!!!! no name... she just wanted each of the Pinks to have one for the Race and for appreciation of her wonderful summer!!!!"

Thank you to this 'Secret Santa' from me."

Congratulations Ladies!

It has been a fun summer! We have loved being with you!

Remember to taper this week. Resist the urge to get in just a little extra. You'll feel great on Saturday!

See you at the race, and have fun!

The Home Stretch

You've made it to the home stretch--the last week before the race. Congratulations on your accomplishment.

It's very important to get rest this week and keep hydrating. Stay off your feet as much as you can and don't go for any long runs or walks.

As for race day:

• Carpool if you can. And don't stop to drop anyone off once you get to Foxfield.
• Get there early. The gate opens at 6:30 and you really don't want to rush around to get to the start line.
• Make your first half mile your warm-up and make sure that first mile is your slowest.
• Savor the moment and have fun!

I hope you've enjoyed the program and you continue to run.

PL Deb

Stuff to know

First of all, I hope you really enjoyed the fun run yesterday. Mother Nature cooperated and we managed to go ahead as planned. Thanks to Beck-Cohen for the water and big thanks to PL Debby J. and her committee.

This is the last week before the race, so you'll want to be there. Our guests speakers this week are Race Director Cynthia Lorenzoni and Mark Lorenzoni. They will give you valuable information about what to expect on race day.

You should be getting your race confirmation in the mail. If you're doing personal sponsorships, you'll want to start reminding people to get their money to you.

We're planning a route this week that should keep you safely away from frantic parents moving kids into UVA. Traffic is definitely picking up, so give yourself a little extra time to get to the track.

I hope you've enjoyed yourself, made some new friends and feel a sense of accomplishment. Even if you are the person that finishes last, you are going to finish. That alone is so much cooler than not trying at all. I think I can speak for the Pinks when I say how proud we all are of you for taking that first step.

PL Deb

It's a Fun Run

To get you ready for the race, and for those of you who aren't running the race, we're having a fun run.

It's Tuesday evening, August 21st starting at the UVA Track. Meet at 6 pm because you'll want to warm-up and get lined up in time for the 6:30 pm gun.

The course is new this year and we'll have prizes, food, music, water stops, and timers.

The fun run is for training program participants only, but bring your friends and family to be your cheering section.

Almost there

We're 19 days away from the race. I hope your training is going well. This is a big week. The main group will run four miles. This will be huge for many women who have never run that distance before. I remember feeling so proud of myself the first time I ran four (and it was only four short summers ago).

Here are some tips for you:

• Make your first mile your slowest. You don't want to go out too fast because you might not have anything left for the finish. Each mile should get progressively quicker.
• Don't do anything new for race day. Don't wear new shoes or clothes or eat anything that is different than what you've been doing. Race day is NOT the day to experiment.
• Enjoy the day. This race is unlike any other. 2700 women filling the road in support of women is awe-inspiring. The memory mile is the perfect reminder of why we're out there.
• Keep on drinking water. Drink it all week long, not just on the days you run. Add a little lemon if you're bored with water. Drink sports drinks or performance waters, just get fluids in your system. If you have a headache after a run, chances are you're not getting enough water.

Did I mention making your first mile your slowest?

See you on the road,

PL Deb

This Saturday

I hope you're staying hydrated and not overdoing it in the heat.

This Saturday is "Survivor Saturday". Our guest speaker will be Linda Rose from the UVA Breast Care program. Linda will talk about women’s health risks and how running helps. All Breast Cancer Survivors and those currently undergoing treatment for this disease will be honored. If you are participating in the race in honor of a survivor, please bring them with you on Saturday. Wear pink if you have it!

Our early breakout session at 7:15 is on Low Back Pain, Neck Pain, IT Band injuries and Knee Pain. The speaker will talk about how to avoid these common running injuries and how to recover quickly from them.

Also, Podiatrist Dr. Michael Goldman, will be available to meet with you to discuss any foot related pains and injuries.

I do feel the need to quote the wise man again, "Make your first mile your slowest."

We're getting so close to the race. I'm excited and I hope you are too.

The Pinks are here for you, so feel free to talk to any of us if you have questions or concerns.

Our fellow Pink, Mary Alice, has a special take on surviving. She has first hand experience. She writes about it on her blog.

http://dailyprogress.mgblogs.com/index.php/dailyprogress/pink_ladies_just_the_right_medicine/

See you on the road,
PL Deb

It's not so much the heat......

as the humidity. No, it's the heat AND the humidity. Heat indexes are looking like they are going to be around 100 this week. With that in mind, Wednesday afternoon sessions at the Park and at Greenbelt are cancelled. Of course, if the temperature drops dramatically over the next 24 hours......

You most definitely want to plan on being at the track Saturday morning. Our guest speaker is Linda Rose of the UVA Breast Care Center and we will be honoring our participants who are breast cancer survivors. I consider it a nice way to remind myself how lucky I am to be able to "run for life". It should be a nice celebration of how far we've come in the fight. Please try and wear pink if you can.

Some reminders---HYDRATE! When it's this hot out, be extra mindful to drink your water. Just sip it all day long. If you get overheated, stop running. Tell the lady next to you that you are overheating.

Make your first mile your slowest. No need to wear yourself out at the start. Save something for the finish.

Also, leave one headphone off. I was trying to get someone's attention on Saturday as they were making a wrong turn, but they couldn't hear me because they had both headphones in. I like running with music, too, but you need to be aware of your surroundings.

A participant told me this morning that each week, it's easier to get out there. I hope that's the case for you. We're less than a month away from the race. If you have any questions, suggestions, successes or issues, please post them here or talk to your nearest Pink.

See you on the road,
PL Deb

This week

Hey, did I mention that you should make your first mile your slowest? Oh, and hydrate!

This week, our guest speaker is Officer Harvey Finkel of the Charlottesville Police Department and his topic is 'Running Safely'. We can't emphasize enough the importance of safety when you're out on the road.

Our break-out speaker at 7:15 is Francesca Conte and her topic is "Hydration and Nutrition".

We'll be out on the road, so be very mindful of traffic. Remember, some drivers run stop signs and traffic lights. Also, if you wear headphones, keep one ear clear so you can hear what's going on around you.

You are all doing such a great job. I hope you're enjoying the training program. As always, if you have questions, comments or concerns you can post them here or ask any Pink.

See you on the road,
PL Deb