Upcoming events

Now that you're a runner, you may be interested in some upcoming races. There is the Pepsi 10k (6.2 miles)on Saturday to benefit Special Olympics. If you haven't run since the 4-miler, I don't recommend you try it. But they may still need volunteers, so call Ragged Mtn to find out.

Clark school has a 5k (3.1 miles) on September 22. November 3 brings us the Shelter for Help in Emergency 5k as well as the beginning of 10-miler training. You can miss the first week of training to do the race.

This is just a small (very small) sample of what's coming up. You can see the track club calendar of upcoming events here:

http://charlottesvilletrackclub.org/calendar/

You'll see lots of Pinks out running during the fall and winter months. We usually don't wear pink in the "off season", but say hi when you see us and don't be shy about asking to join us on our runs if you don't have a partner. It's good to ask what the distance is and what the pace is....and if someone says their pace is slow, ask them to be more specific. My idea of slow is not the same as a faster runner's.

Also, check the neighborhood running lists. Get to know your neighbors by running with them.

Post Race Celebration

Where? UVA Track

What Time? Saturday, September 8th - Meet at 7:45am for an easy two mile run - food and drink to follow...

Why? To celebrate, share success stories, eat, drink, and give recognition and thanks to all...

What to Bring?
First letter of your last name...
A-F: Drinks (coffee, juice, water)
G-M: Yummy treats, Bagels, Muffins
N-Z: Fruit, Candy, Goodies, whatever

Congratulations!

Hurrah! You did it!

Over 2200 women finished the race. Over $225,000 was raised for the UVA Breast Care center. A heck of a lot of awareness was raised, as well.

I hope you continue running and walking. I hope you go out and do something else you didn't think you could or would ever do. I hope you continue to take care of yourself. I hope you made new friends.

If you didn't see the results in Sunday's Daily Progress, you can see them on the track club site:

http://www.charlottesvilletrackclub.org/

Don't forget, we're still meeting this Saturday for little run and a big party! If you didn't get a flyer about it, I'll try and post info this week.

PL Mary Alice shares her view here:

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

Ladies, it's been a pleasure.

PL Deb

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

Tips for the road

The race is a month away. I know you've taken in a lot of information from different people, and it can be hard to remember everything.

I'll share with you the one bit of racing advice that will get you through most any race. This gem was pounded into my head by a wise man with way more running experience than me, and it always seems to work.

Say it with me...."Make your first mile your slowest." That's right. Your speed should increase with each mile, so the first should always be the slowest.

It's easy to get caught up in the rush of starting a race, and you'll be tempted to go out quick. I went out too fast at a pretty memorable race and, boy howdy, did I pay for that at the end.

Take the advice of the wise man and make your first mile your slowest.

Here's another tip from the real writer:

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

What's coming up

I hope you are doing well and making it to a couple of "rookie runs" during the week. Hopefully, you are pain free, but if you are starting to feel an ache or a pain, make sure you join us this week.

We'll start our morning with a break-out session at 7:15. Our topic is “ Balance Your Running with Yoga!” and the speaker is Martha Campbell, Certified Yoga Instructor at ACAC.

At 7:45, we'll begin the main program and our topic is "How to Prevent Running Injuries" with Dr. Robert Wilder, UVA Associate Professor of Physical Medicine & Rehab., Sports Rehabilitation, Director, UVA’s The Runner’s Clinic.

Dr. Wilder will be accompanied by some of his staff from the Runner's Clinic and we'll be joined by a podiatrist as well, so you can discuss your injuries with the professionals.

As always, if you have any questions, comments, concerns or success stories, just ask any Pink.

See you on the road!
PL Deb

you did it!!!

Congratulations on completing 2 miles today ladies. It was great seeing your determined and smiling faces as you finished today. You are half way to four miles! Keep smiling and having fun!

Inspiration

If you've been looking for inspiration or just wanting to hear about successes, I have some to share.

The first week we timed the mile, I ran the last lap with a woman named Katherine. She said she had never run the whole mile before. That was her first one. Yeah, I cried when she finished. And I know I'll cry when she crosses the finish line at the race.

We've enjoyed the company of Frances and Nina. They are sisters who were in the program last year, Frances was an advanced runner and Nina was a walker. This year, Frances is a Pink and Nina is working on improving her speed...and running. On Saturday, Nina ran a mile for the first time ever. Frances was pacing her for the first three laps and a lively escort of Pinks joined in for her last lap. She finished strong (I was about to cry watching it unfold). Oh, and then she goes out with the main group and walks 1.75 miles!

When I started running 4 summers ago, I kept going out too fast, getting tired and was ready to quit. Thank goodness I met Amy. When I asked her what I should do, she said, "Run with me." Well, we're still running together. I hope you are meeting people and making friends. I hope you are finding running partners. I hope you are getting inspired. I hope you are proud of yourselves for doing this. I'm proud of you. And yes, I'm starting to cry. :-)

PL Deb

Read another take on Nina here....by a real writer.

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

This Saturday, July 21st

There is a track meet scheduled for this Saturday so we will be starting at 6:30.

Because of the early start time, there won't be a guest speaker, so we should be hitting the road pretty quickly.

Also, be aware of road etiquette.

• Stay on the sidewalk
• Run single file when you come upon people heading the opposite direction
• Call out "on your left" when you come up on slower traffic
• ALWAYS STOP AT INTERSECTIONS!
• Look both ways before you cross the street

Remember, it's early and some motorists are not paying attention.

See you Saturday
PL Deb

This week

I hope you're enjoying the program as much as I am. I love hearing stories of you doing things you haven't done before. Keep them coming. Also, if you have any questions or concerns, you can post them here or ask any Pink.

This Saturday, our break-out speaker at 7:15 is Jana Maas-Burnett from Burnett's Success Studio. Her topic is "Fitness and Stress Management". Our main group speaker at 7:45 is Robin Schroyer, MA, RD. She's a Registered Dietician and her topic is "Healthy Eating for Runners". I wonder what she would say about my pre-race dinner choice of salmon and instant mashed potatoes??

We also have a new PA system, so the old blown left speaker has been replaced. This week is the debut for the new system, so bear with us as we get used to it.

Road Running Etiquette is also a big concern. We don't want you getting hurt, so we feel the need to remind you to stay on the sidewalks. Stop at intersections. Do NOT run out into traffic. Use common sense. If you run with headphones on, keep one side off. You need to be able to hear traffic and people. Some drivers don't use turn signals and they don't always stop at stop signs or red lights, so use extra caution. I know it can get crowded on the road, and you can get pinned behind a slower runner, but again, be safe out there.

See you Saturday,
Deb