July 14, 2013
Quote of the week
Tip of the week
Don’t let fatigue make a coward of
Keep your running interesting by
you.
adding variety. Running the same
-Steve Prefontaine
Coaches: Ellias and Sara
route over and over again can
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become boring.
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Table of Contents
Week Two
This Week's Schedule
This Week's Route
Events and News
Safety and Etiquette
Reminders
Brought to you by
Key Information
Winter Calendar
Contact
Week TWO
You may or may not have met your running expections for this first run of the season. Whether
you did or not does not necessarily matter at this point. We are going to ask you to complete
your Saturday runs at a slower pace. Use the conversation guide as the gage to determine if your
are running the distance at a slow pace. If you can carry on a conversation easiy at the pace you
are running, then you are good. If you are too winded to answer simple questions without
gasping, then you should slow down. Remember that Houston Fit is seamless so you can speed
up or slow down as conditions warrant and your fitness level allows. These training runs allow us
to learn how to pace ourselves so we have the ability to develop our race strategy in January,
regardless of what the weather conditions are.
Negative Splits
Over the next few weeks you are going to hear us talk about Negative Splits, or running your long
slow runs completing them at a negative split. This means you should consciously hold yourself
back slightly during the first half of the run and then when you hit the mid point speed up to
complete the run. By doing this, the second half of your run will be faster than the first
half.
This sounds easy but it really has to be practiced to be able to master this technique. Even
if your second half is ony one second faster than your first, it is still a negative split.
Hydration
Dr. Chorley's seminar this past Saturday on Hydration was quite informative. He discussed and
advised those in attendance on how to calculate their fluid percentage loss and then develop a
plan to hydrate according to that calculation. He also advised that hydrating was not just a
Saturday function, we should hydrate every day. It is also important to remember that
in Houston's extreme humidity and heat you stay hydrated. There is little or no grey area as to
hydration or dehydration. Do not wait until you return to the park from your run to hydrate. Plan
to begin drinking water before the run and then continue to consume water during the run. It is
important to begin carrying your hydration device now while we are running these shorter
distances. By starting now, you will have a chance to become used to how your hydration device
rides on your body. Remember that thirst is not a satisfactory trigger to measure your level of
hydration. If you don't drink until you are thirsty, you have waited too long. Your body requires
a period of time to process fluids you ingest orally so plan and train your system to consume
small volumes of fluid over a prolonged time. You must be self-reliant on the run.
Head phones & Ear Buds
We are running in an urban setting. Please refrain from using head phones while running. They
are a distraction that can be hazardous to your health. They limit your ability to hear traffic
approaching and alerts of approaching hazards. They also isolate you from the social and
coaching aspects of the run.
Homework (Optional)
I’d like each of you to take your at rest pulse, write it down for yourself, and email it to me if you
choose. If you are new to running the half marathon distance, and you stick to your training with
us over the next 6 months, you are likely going to see some changes in your at-rest pulse.
There are two physical adaptations (among many others) that take place when you start a
running program. Your body must learn how to accommodate your new activity. Your leg muscle
must get used to the new effort that running takes. Your heart must get used to the new task of
supplying additional oxygen to your muscles. Your muscles will adapt fist, your heart will take a
bit longer as a transformation is taking place much unlike what is going on with your muscles.
In order to supply more oxygen to your muscles; you require a more detailed transport system.
Your body begins to add additional capillaries (small blood vessels) to better transport oxygen to
your muscles. As this happens, and your mileage and length of running activity increases, your
heart also becomes more efficient at pumping the volume of blood needed when at rest, therefore
your pulse (heart rate expressed in number of beats per minute) begins to drop. The average
pulse for an adult non-active individual is a wide range of 60 to 100 beats per minute. For runners
the average is 40 to 60 beats per minute.
Early in my running years, I aggressively ran 5k and 10ks with new PR (personal record) goals
almost every race. About the 3rd year of running, I began to increase my mileage while training
for a marathon. I found it interesting as I watched my at rest pulse drop over time from about 72
down to a low of a about 44. Some world class marathoners have at rest pulses down in the 20s.
Yes, their heart has become very efficient at pumping blood, therefore the lower at rest pulse.
If you choose, record your at-rest pulse monthy to see how it might change over the next 6
months. Also, if you would like to email it to me, I will keep track of it for you.
estabinsky@gmail.com It is best to check your pulse when you are sitting and calm and early in
the morning. Don’t check it after a run, as it takes time to return to normal, depending on how
vigorous the workout.
This Week's Schedule
This week all weekday runs will be on your own. We will not start organized runs
during the week yet. Please also note that on Saturday, plan on getting to your
respective meeting area at least 10 minutes prior to the 'feet to pavement' time listed in
the schedule.
GREEN
Monday - July 15 -- 35 minutes easy
Tuesday - July 16 -- 40 minutes easy
Wednesday - July 17 -- off/cross train
Thursday - July 18 -- 30 minutes easy
Friday - July 19 -- OFF
Saturday - July 20 -- 2.5 miles
Sunday - July 21 -- OFF
Monday - July 22 -- 40 minutes easy
YELLOW
Monday - July 15 -- 30 minutes easy
Tuesday - July 16 -- 35 minutes easy
Wednesday - July 17 -- off/cross train
Thursday - July 18 -- 25 minutes easy
Friday - July 19 -- OFF
Saturday - July 20 -- 2.5 miles
Sunday - July 21 -- OFF
Monday - July 22 -- 35 minutes easy
RED
Monday - July 15 -- 20 minutes easy
Tuesday - July 16 -- 20 minutes easy
Wednesday - July 17 -- off/cross train
Thursday - July 18 -- 20 minutes easy
Friday - July 19 -- OFF
Saturday - July 20 -- 2.5 miles
Sunday - July 21 -- OFF
Monday - July 22 -- 20 minutes easy
PURPLE
Monday - July 15 -- 20 minutes easy
Tuesday - July 16 -- 20 minutes easy
Wednesday - July 17 -- off/cross train
Thursday - July 18 -- 20 minutes easy
Friday - July 19 -- OFF
Saturday - July 20 -- 2.5 miles
Sunday - July 21 -- OFF
Monday - July 22 -- 20 minutes easy
This weekend's route
Marathon Training Route for Saturday, July 20
Green/Yellow/Red meet at 7:00 a.m. with feet to pavement at 7:15 a.m. -- Please be
on time
Purple will be at 6:50 with a 7:00 feet to pavement start time -- Please be on time
GREEN/YELLOW/RED/PURPLE ROUTE -- 2.5 Miles
1. Right on Picnic Lane
2. Cross Memorial at light on East Picnic Lane
3. Right on Memorial Trail
4. Left on Crestwood
5. Right on Blossom
6. Turn around at East Cowan
7. Left on Crestwood
8. Right on Trail
9. Left across Memorial at light at East Memorial Loop
10. Right on trail
11. Stop at trail head
http://www.mapmyrun.com/routes/view/245062201
Events and News
Running Apparel & Shoes Seminar - July 20, 8:00 a.m.
Our second seminar of the season will be this coming Saturday. Luke's will
discuss the importance of shoes and apparel for runners.
Don’t miss this highly valuable presentation.
August 10th will be photo day.
Weather permitting we will take a group photo and then pace group photos.
Photos will available for download at no charge. Don’t be late.
Fuelbelt Discount
Fuelbelt is offering an online 20% discount to Houston Fit by using the
discount code at checkout: USAFIT
Please use the following URL to
order on-line -- http://www.fuelbelt.com/
San Antonio Rock n Roll discount
Half Marathon Relay - $155/team through July 31
Mini – $40 for first 500 to register
http://runrocknroll.competitor.com/san-antonio/mini-marathon
http://runrocknroll.competitor.com/san-antonio/event-details/rock-n-rollrelay
Luke’s Bagel Run
Luke’s Locker offers a variety of weekly organized runs. The link below
details these events. These are not directly associated with Houston Fit,
but you are welcome to join them.
http://www.lukeslocker.com/company/locations/houston/
Safety and Etiquette
We want to present ourselves as the courteous running group we are, therefore the
following are important trail etiquette guidelines we must follow on every run:
1. Run no more than 2 abreast
2. Run single file when conditions warrant (the path may be narrow and you are meeting fellow
runners)
3. If you are passing a runner, call on your left or on your right based upon the side you are
going to pass on
4. Call out hazards such as
Runner Up
Runner Back
Car Up
Car Back
Tree, curb, hole, post, or other hazards where a fellow runner could get hurt
5. When running on a trail, sidewalk, or path always run on the right hand side
6. When running on the street always run on the left side where you are facing traffic and can
see what is coming at you
7. If you and a car are both stopped and waiting for the other to go, let the car resume first
8. Make sure you make eye contact with the driver. If you can’t, DON’T move in front of or
behind the vehicle
Reminders
1. Please do not fill up your water bottes from hydration stations marked with other running
club names.
2. Color groups will always meet 10 minutes before the time listed to discuss routes and
cover additional information prior to beginning the run.
3. If you have any questions, please go to the web page and submit your question
4. You can access the schedule at www.houstonfit.com and click the schedule menu
5. Please make sure you bring your hydration device
6. Please make sure you have filled out the back of your shoe tag
7. Always bring a towel or mat for core which will begin at 7:45 each Saturday and
immediately following your Tuesday or Thursday group runs.
8. Review the route before each Saturday morning long run
Key Information
What to Bring
1. Water. Hereafter referred to as hydration. You will be expected to carry some form of
hydration with you on every run. Now is the time to get used to your hydration device. Whether
it is a hand held system, a “fuel belt”, a fanny pack, waist pack, camel back, or back pack, bring it
along Saturday.
2. Shoe Tag. Included with your registration was a plastic tag. If you don’t have one, let me
know. The outside of the tag is reflective so as to increase your visibility to oncoming traffic. The
reverse side of this tag has space for emergency contact information. Fill out this information
with a sharpee and attach the tag to your shoelace. If you change shoes, move your toe tag.
Don’t leave the house for any run without your ID. Make photo copies of your driver’s license and
your health insurance card. Laminate them or wrap them in saran wrap and bring them with you
on each run.
3. Watch. Not so much for timing your run as for being sure that you are on time for the start.
Remember that finding a parking space will be a challenge these first few weeks. Come early and
park in approved spaces. Towing and tickets can really spoil your weekend. The start time for
each week will be posted above in the newsletter.
4. Manners. We will be a large group. Be courteous to and respectful of other people we meet
on the trail. Try to keep your voices down when we run through neighborhoods so that people
who are still asleep stay that way. Don’t use other training group’s water stations. Refill stations
will be provided by Luke's and specifically for Houston Fit runners.
5. Appropriate Clothing. Wear clothing with light colors and reflective qualities. Hi-tech fabrics
(no cotton) are a must in this heat and humidity. Wear a hat or visor. The bill shields your eyes
from the sun, helps to maintain a constant temperature around your noggin’. It also protects
your face from sun burn and protects your eyes from spider webs and errant branches. Choose
running shoes and socks which fit and you have broken in. In all cases, avoid wearing anything
untried (new) which may cause blisters and/or chaffing issues.
6. A mat or towel for your core workout. Core will begin at 7:45 a.m.
7. Post-run refreshments. A change of clothes. A towel. A lawn chair for the seminar. A cold
sports drink, fruit, and a wet washcloth which you froze overnight. Insect repellant and
sunscreen. Place all of your valuables in your vehicle’s trunk or out of sight. Take your key and
never leave a key hidden on the outside of your car somewhere.
Winter Calendar
SEMINAR SCHEDULE
SEMINAR
Seminar - Apparel & Shoes
Seminar - Injury Prevention
Seminar - Nutrition
Seminar - Running Form
Seminar - Injury Recovery
DATE
7/20/2013
7/27/2013
8/10/2013
8/24/2013
9/14/2013
2013/2014 Full & Half Marathons
LOCATION
Chicago Full
Marine Corp Full (Washington D.C.)
DATE
10/13/2013
10/27/2013
LOCATION
Memorial Park
Memorial Park
Memorial Park
Memorial Park
Memorial Park
New York City Full
Disney ‘Wine & Dine’ Half Marathon (Anaheim, Ca.)
San Antonio ‘Rock N Roll’ Full & Half
Las Vegas ‘Rock N Roll’ Full and Half
Dallas Marathon Full & Half
Humble ‘Run Girl’ Half
College Station BCS Full & Half
Honolulu, HI Marathon Full
Kingwood Full and Half
Disney World Half (Orlando)
Disney World Full (Orlando)
Chevron Full Marathon Full & Aramco Half
Disneyland ‘TinkerBell’ Half Marathon (Anaheim, Ca.)
Maui ‘Oceanfront’ Full & Half
USA Fit Full & Half (Sugar Land)
Surfside Beach Full & Half
New Orleans ‘Rock N Roll’ Full & Half
Galveston Marathon Full & Half
Austin Full & Half
Disney ‘Princess’ Half (Orlando)
The Woodlands Full & Half
Paris, France Half Marathon
The Beaumont ’Gusher’ Full & Half
Washington D.C. Full & Half
Seabrook ‘Lucky Trail’ Full & Half
Dallas ‘Rock N Roll’ Half
Thanks to our sponsors!
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