This week

Our speaker this week is Kay Monroe and she'll be talking about motivation. Jana Burnett will be back to lead the stretching. Yes, there will be two rounds of stretching, so you Advanced runners can participate.

Rookie Runs

Rookie Runs are a great way to get your two weekday runs in. We try to schedule them so you can make it to one or two a week. All the runs are for all fitness levels.

Due to popular demand (and rising gas prices), our pink Dena has organized Rookie Runs for the 29 North area. Greene Rookie Runs will be on Mondays 6:30pm at Ruckersville Elementary.

Here's the full list of Rookie Runs:

UVA Track--Tuesday and Thursday Morning at 6:30 (ah, sunrise over U-Hall).
Greenbelt at Riverview Park--Monday and Wednesday Evening at 6:00.
UVA Track--Wednesday evening at 6pm.
Lake Monticello--Tuesday and Thursday Morning at 6:15 at Bunker Ball Field
Lake Monticello--Monday and Wednesday Evening at 6:00 at Jefferson Centre parking lot (by the Turkey Sag gate).
Greene County--Monday Evening at 6:30 at Ruckersville Elementary School.
Madison County--They start this weekend--Kick off June 28 at 7: 00 am will be at Madison County High school.

Remember, all of the Rookie Runs are for ALL levels. Please come to the time and place that best fits your schedule. We only ask that kids have a parent with them.

Deb

running clothes

Some of you have been asking about cooler clothing and this stuff called wicking material. Wicking clothing is made of materials that do not absorb moisture. Instead, they are designed to transport sweat away from your skin and into the outermost surface of the garment. They have shirts, bras, shorts, shorts, pants, hats and socks in wicking material to name a few. You can buy these clothes at a running or sports store or if you like to bargain hunt there are a few other places that carry these clothes including: T. J. Max, Marshall’s, and Target.

If you find some place that has good stuff please feel free to post and let others know, as a lot of us love a good deal. Additionally, you will get a wick shirt at the packet pickup of the 4 miler race and if you continue to do races many races give out wick shirts at the packet pickup and so after about 6 races you have a nice selection of shirts to choose from.

Have a great week!! PL Heidi

Starting out

Some of you have been writing saying that you get frustrated that you get winded quickly.

Here's what Bean said, "Okay I did my first run by myself today at a local school track. I was a little disappointed in myself. My goal is to RUN the 4 miler because I've dreamed of doing something like this for myself for wayyyyy too long now. So I walked one lap like we did at the UVA track and then I ran another lap and then I got too out of breath and had to walk a bit. I picked up the running after a quick cool down. I guess I'm just disappointed that I couldn't even run the two laps continuously and I'm feeling daunted looking ahead to what we'll move onto by Saturday. Is this normal? Will my body adjust? Ahhhhhhhh...I feel bummed. Just thought I'd post my thoughts in case anyone else had a similar experience."

Don't worry Bean. When I started running (in this very program back in 2004), I couldn't run a full lap either.

I LOVE the way you all are helping out each other. Someone else posted some really great advice, "Yes, sounds like me two years ago, and we have lots of company. Gradual and steady should get you to your goal--and it is more than just **OKAY** to walk. Enjoy walking guilt-free! By getting out and moving, you are well on your way to getting healthier. Try doing the walk/run for a certain number of minutes (start at 15-20 min and build on this). Don't count laps! and don't get discouraged or push too hard at first. Be patient and enjoy!

When you say "myself" do you mean alone? Boredom is common when running in circles on a track. If you are on a track it is super if you can find a friend to run/walk with you. This is someone to talk with so you'll forget to count laps. Also music from an ipod can help. Run/walk for a certain number of songs rather than counting laps. IMPORTANT, if you move off of the track to run on the road also remove the ipod for safety."

My advice is to take it a little slower. I used to go out too quick and have nothing left. While you are running, say a sentence out loud. If you can't complete your sentence without taking a breath, you're going too fast.

We're only in the first week and you'll be amazed at your progress. Don't get discouraged. You have all of us to help you along the way.

Bad Weather

It's thundering outside and the radar shows rain in the city right now. The National Weather Service says severe storms are likely until 9. Needless to say, it's not safe to be outside. We don't run in severe weather. Ever.

An update from downtown says, "Even though the warning expires at 4:45 p.m. as of now, it looks like there are more storm cells headed this way from over the mountain." Be safe, stay out of the weather. Looks like we're cancelled at the Greenbelt.

The Lake is still on...see Kim's comment below.

Today was just the start

I hope you had fun this morning. I know that for some of you, the program can be a bit daunting. We're here for you every step of the way. We (the Pinks) are available for your questions, concerns, parties....

For the training program to truly work, you'll need to get in some runs/walks during the week. If you don't have anyone to do that with, well, now you do.

We call them Rookie Runs, but they are for all participants. We have a ton of times and places for your convenience. All of the rookie runs are for all levels. We only ask that kids be accompanied by an adult.

If you are an early bird (or work late), meet us at the UVA track on Tuesday and Thursday mornings at 6:30. Uh, yes, the sun is up at that time. I wasn't a morning person until I started running. Beat the heat, join us in the morning. Pink Pam, Frances and the early-bird Pinks will be happy to see you.

If you can't make the morning runs, no problem. Monday and Wednesday night at 6, meet at Riverview park. There is a map in your notebook if you're not familiar with the greenbelt area. Or you can email me, and I will get you connected with Rocket (who has more energy than anyone I know) and the Greenie Pinks.

If the track at UVA is easier for you get to, then meet Wednesday at 6. Park at U-Hall, just like on Saturday.

"But Deb, I live in Fluvanna or Madison and gas is expensive." We got you covered.

At Lake Monticello, Theresa (who has as much energy as Rocket) and a wonderful group of Pinks will be at Bunker Ball Field on Tuesday and Thursday mornings at 6:15 . AND, they will be at Jefferson Centre parking lot (just outside of Turkey Sag gate) on Monday and Wednesday nights at 6.

Madison County, you all start on next Saturday, the 28th at Madison County High School at 7am.
Your runs will be posted on http://www.mapyrun.com/.

I know this is a lot, but you only have to run twice during the week and once on Saturday. If any of this is confusing, you have any questions, or want to get in touch with a group leader, post a comment here or email me at w4mtpblog@gmail.com

It's going to be a great summer.
Deb

Tomorrow is the big day!

We're ready to go. I hope you are too. We'll kick off another wonderful season of four-miler training tomorrow at the UVA track next to U-Hall.

Some things to remember:
Bring something to sit on (towel or chair)
Wear sunscreen
Bring water
Insect repellant is a good idea, too

The program starts at 7:45, so if you need to register, try and get there early. Parking is free at U-Hall. Overflow parking is available at JPJ arena.

Remember, we have different groups for different abilities. When I started running in 2004, I was starting from scratch. We'll be there for you every step of the way.

I'll post info on the different Rookie Runs as well as heat and rain guidelines this weekend.

If you have questions and want to send an email, we have a new email address.. w4mtpblog@gmail.com . No spam please.

Here's to having a safe and healthy season!

PL Deb