Weekly Update for the Week of August 28

"I always loved running...it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs." –Jesse Owens

This season is going by so fast!

We only have two midweek trainings left.  Make sure to come out this Wednesday.  If you come late and can’t find us, call a coach!

We are going to have a Potluck party at Marianne's House on September 10th after training at Busse Woods. Everyone is welcome to join. Expect to see a Evite in your mail box in the next few days for details and what to bring. 

Saturday is our next all team. PLEASE WEAR YOUR TNT GEAR. It helps all the coaches identify you on the course. 

You only have a couple of more trainings to experiment.  See the coach’s tip  for a reminder of the things you should be experimenting with before your race.

Chicago Half folks – your event is quickly approaching!  You will have your race prep clinic after your 60 minute training on Saturday.

Don’t forget to bring a snack, drink, or other food item to sell as a fundraiser for after training.  I would recommend bringing some kind of box or jar for people to donate and a sign for your suggested donation amount in case you are still training while people are buying your item.

Group Trainings

Midweek Training

Wednesday, August 31, 6:30 PM

Location: Palatine Hills Golf Course

Click Here for Directions

                                             

Saturday, September 3  7:00 AM

Location:  Chicago Lakefront Path, Wilson Avenue Exit 

Click Here for Directions and tips

PLEASE WEAR YOUR TNT GEAR!!

Length of Trainings:

Full Marathons:  18 miles

Nike Half Marathon: 12 miles

Chicago Half Marathon:  60 minutes and Race Prep Clinic

"The will to win means nothing without the will to prepare."
-Juma Ikangaa, 1989 NYC Marathon winner

Coach Tip - Experimentation Issues

One beneficial aspect of marathon training that can't be overlooked is the opportunity to experiment with a variety of miscellaneous concerns (e.g., shoes, nutrition, pacing, etc.) prior to incorporating them into your actual 26.2-mile event. The long run, in particular, is a great time to experiment with various issues in question. A cardinal rule of marathon training is: Don't try anything new on race day. Thus, don't leave anything to chance regarding your strategy on marathon day. Use all training runs as opportunities for experimentation.

Various Areas of Experimentation - Questions in Need of Answers

Shoes

Which type of shoes work best for you? Are you comfortable with the pair you are wearing? How much mileage is currently on them? Will you be able to train in them and still have both ample cushioning/support to absorb the shock your legs will experience during the marathon, keeping discomfort to a minimum while helping protect you from injury?

Socks

Which type of socks (e.g., thin, think, two layers, various materials, etc.) work best for you? There's no worse feeling in a marathon than realizing that your socks are a contributing factor to the development of blisters.

Body Glide/Skin Lube/Vaseline

Should you apply these products? If yes, how much and where should they be applied (e.g., under arms, toes, between legs, nipples, etc.)?

Running Apparel

What type of clothing will enable you to be most comfortable during the marathon (e.g., won't cause chafing, will wick away moisture/perspiration, etc.)? How much and what type of clothing do you need to wear to be comfortable yet not become overheated (e.g., gloves, hat, long-sleeves, etc.)?

Analgesic Cremes

Do you plan to use these types of products (e.g., Ben Gay, Myoflex, Sportscreme, etc.) during the marathon? Some experts claim that they can't penetrate deep enough to relieve muscular discomfort. Others say that are effective in reducing pain and inflammation.

Pre-Race Evening Meal

What type of carbohydrate meal do you crave (e.g., pasta, potatoes, rice, etc.)? What foods seem to give you the most energy? What quantities do you need to eat? What time should you eat? Are there any foods that you should avoid so as not to cause digestive problems?

Bed Time

What time do you need to retire to get a good night's sleep?

Wake-up Time

How early do you need to rise to take care of everything you need to do (e.g., eat, drink, visits to the bathroom, etc.)?

Race Morning Snack

What type of foods work best for you, yielding both energy while at the same time, not causing stomach discomfort or cramps?

Coffee/Caffeine

Should you partake? If yes, how much should you drink and how soon before the marathon? Some research suggests that drinking caffeinated products spares glycogen early in a marathon. The flip side is that caffeine is a diuretic and thus may lead to dehydration. The bottom line is that if you choose to consume caffeine, be sure to also drink other fluids to avoid dehydration.

Hydration During the Race

How often do you need to drink fluids during the marathon, and should you consume sports drinks at every aid station?

Gel Supplements

Should you rely on these as a supplemental energy source during the marathon? There are many types of gels (e.g., brands, flavors) to choose from now. The key is finding the particular product that works for you. Training runs are great opportunities to decide how many packets you will need to consume during the marathon, when should they be taken (at what mile markers/elapsed marathon time), along with determining whether they will cause stomach discomfort.

Race Pace

What is your pacing plan for the marathon? If you wish to run a competitive event, what is the maximum pace you can sustain without hitting the wall.

Coach Weekly Update for the week of August 22

Hello Team,

Well last week’s training was an adventure!  Every training and every race has a story and last week’s story was soggy hot dogs!  Thanks to everyone who came out!  We hope to have everyone together again at our next two all teams with a little better weather, but of course we can’t control it.  Anything can happen on race day as well…so it’s good to prepare for the elements not only physically but psychologically!

This week is a cutback week. That’s right “only 12 miles or 90 minutes”. 

We only have three more midweek workouts!!! September 7 is our last one.  We have had such a great season with our midweeks so we hope you come out for our last few. 

As a side note We will be having a party after training at Busse Woods on September 10th at Marianne's House. It will be a pot luck feast. We'll give you more details as the party date get's closer. 

This week’s coach’s tip is a reminder about Path Etiquette.  We got some feedback last week that we weren’t the best stewards out on the path.  Always be considerate of others using the path, not only to be courteous but for safety as well. 

Click Here to read this week's Coach's tip

Group Training

Midweek Training

Wednesday, August 24, 6:30 PM

Location: Palatine Park District Track

Click Here for Directions

                                                             

Saturday, August 27  7:00 AM

Location:  Half Day Forest Preserve Shelter A

Click Here For Directions

Length of Trainings:

Full Marathons:  12 miles

Half Marathons:  90 minutes

Path Etiquette

Make sure you follow path etiquette when you train on crowded paths such as The Chicago Lakefront and Waterfall Glen. 

• Stay on the right side of the path. 
• Only walk or run two abreast.
• If you are about to pass someone say “on your left”.  Be courteous and alert them to your presence without frightening them.  Saying “good morning” or “great job” is another way to let them know you’re there in a friendly way.
• If someone says “on your left” to you, move to the right.
• Communicate with your team members and others on the path.  If you see a bike ahead of you, for example, call “bike up” or if a bike or runner just past you call “bike back” or “runner back” to those ahead of you.
• When you see a fellow team member acknowledge them with a “Go Team” or other encouragement.
• Do not throw candy or gel wrappers on the ground.  Save them for the next trash can.  At water stops, stack used cups neatly or throw them in a trash bag.  

Below are some additional safety tips from Road Runner's Club of America. 

• Don’t wear headsets.  If you do use them, keep the music low enough that you can still be aware of your surroundings.
• Always stay alert and aware of what’s going on around you.  The more aware you are, the less vulnerable you are.
• Carry a cell phone or calling card for a phone call.  Know the locations of call boxes and telephones along your regular route.
• Trust your intuition about a person or an area. React on your intuition and avoid a person or situation if you’re unsure.  If something tells you a situation is not “right”, it isn’t.\Alter or vary your running/walking route pattern.  Run in familiar areas if possible.  In unfamiliar areas, such as while traveling, contact a local Team in Training chapter or running store.  Know where open businesses or stores are located.
• Run or walk with a partner.
•  Write down or leave word of the direction of your run or walk.  Tell friends and family of your favorite routes.
• Avoid unpopulated areas, deserted streets and overgrown trails.  Especially avoid unlit areas.  Stay clear of parked cars or bushes.
• Carry identification.  Your Team in Training shoe tag should be completely filled out and attached to your shoe at all times.
• Ignore verbal harassment.  Use discretion in acknowledging strangers.  Look directly at others and be observant, but keep your distance and keep moving.
• Run or walk against traffic so you can observe approaching automobiles.
• Wear reflective material if you must run or walk before dawn or after dark.
• Practice memorizing license plates and identifying characteristics of strangers.
• Carry a whistle and/or pepper spray.  Get training in self-defense and the use of pepper spray.
• Call police immediately if something happens to you or someone else or you notice anyone out of the ordinary.  It is important to report incidents immediately.  

Things to Know about the 8/20 Training at Waterfall Glen

A couple of special notes about our 8/20 training at Waterfall Glenn  

•  TIME CHANGE – We are not allowed to enter the premises until 7:30.  Please arrive by 7:30.  We will have announcements at that time with the goal of taking off to train promptly at 8:00 am.
• Parking is at a premium.  Please carpool if you can.
•  If you are unable to park in the parking lot you will park in the street and it will take you a few minutes to walk in so please allow yourself extra time.
•  Don’t forget to carry hydration!  We will have refreshment stops and if everyone carries we will be able to support everyone!
•  Waterfall Glenn is a crushed limestone path.  Great on your joints, but a little bit different surface to train on if you’re not used to it. It will be more dusty and uneven than you may be used to.

View Team In Training North Illinois Meeting Places in a larger map

Shoes

The single most important piece of equipment you must purchase as a runner or walker is a pair of running shoes. Athletic walkers you should be wearing running shoes as well.

Click Here to see the handout for more information on shoes in general.

Some things to consider for your new pair of shoes: 

•  If your current brand/style of shoes is working for you, by all means stick with them.  Be aware, however, that manufacturers change their shoes frequently and a new generation of the shoe is born.  For example if you were wearing Asics Gel Kayano 14, now they may be on generation 15.  You may or may not like the changes in the new version.  Sometimes they change the design slightly and seams hit you in different places.  At any rate, make sure that the shoe still works for you!
  
• Do not wear your new shoes on a long training before breaking them in. When you get your new shoes wear them for two weeks on short trainings during the week, then you can break them out for a long training on Saturday.  With this timing your shoes will be fresh enough but also broken in enough for your event day.
  
•   If you have been experiencing blisters, black toenails or any other discomfort or injuries, discuss these issues with your running shoe specialist.  They can help you to find solutions to these problems as related to footwear.
  
•  Always purchase your shoes from a reputable running shoe store (not a generic sports store.  Ask about the store’s return policy.  Most good running shoe stores have a liberal policy that allows you to return shoes that are clean and have not been worn a great deal.  Check and always save the sales receipt.
  
• Don’t forget our friends of Team in Training who offer you a discount!

Blisters

Blisters

Blisters can seem like a small thing, but at the very least they can make your training extremely uncomfortable.  At the worst they can stop you from being able to walk or run altogether.  Read through the following information on how to prevent blisters and how to treat them if you get them.

Edited From Runner’s World.com

First Aid

If you have a large blister, drain it. If you don’t drain it, your blister will hurt, and it could puncture on its own, says Sheldon Laps, D.P.M., a Washington, D.C., podiatrist and foot surgeon.

To drain the blister, wash your hands, then wipe a needle with alcohol to sterilize it. Don’t put the needle in a flame, says Dr. Laps. You'll get carbon particles in your skin, he says. The carbon can further irritate the wound.

Once you've punctured the blister, carefully drain the liquid by pushing gently with your fingers near the hole. Then cover the blister with a tight bandage to keep bacteria from getting in.

You can take the bandage off periodically and soak your foot in Epsom salts (follow package directions) to draw out the fluid. After soaking, put on a fresh bandage. It’s a good idea to keep a bandage on until the skin tightens up again, Dr. Laps says.

If you've got a small blister, leave it intact. The skin acts as a protective covering over a sterile environment. Furthermore, if the fluid amount is small and you try to pop it, you could cause additional problems by making it bleed. Leave small blood blisters intact, also. Otherwise, you risk getting bacteria into your bloodstream.

For small blisters, cut a hole the size of the blister in the middle of a piece of moleskin, then place it over the blister and cover it with gauze. The blister will dry out and heal on its own.

A blister under a nail is best treated by a professional. If it’s under the base of the toenail, we take an electric file and drill a hole, Dr. Laps explains, adding, You never want to deliberately remove the toenail.

To prevent blisters, experts recommend:

• Moisten your feet. Just like sweaty skin, dry skin is also more prone to friction. Use skin creams and lotions liberally on a daily basis to maintain proper moisture.
• Choose blister-free socks. Synthetic socks wick moisture away from the skin. Cotton may be lighter, but it retains fluid. Socks with reinforced heels and toes also help reduce friction.
• Run with slick skin. Coat your feet with Vaseline or another lubricant before you run. Or use Second Skin, a padded tape that stays on even when wet. Both methods form a      protective shield between your skin and sock.
• Double up. Wear two pairs of socks so the friction occurs between the two socks, rather than between the sock and skin. If your shoe now feels too tight, go up a half-size as long as your foot doesn't slide around, making blisters a possibility.
• Wear shoes and socks that fit. Shoes that are too small will cause blisters under the toes and on the ends of the toenails. There should be a thumbs width of space between the toes and end of the toe box. Your socks should fit smoothly, with no extra fabric at the toes or heels.