Team in Training Coach Update: Week of June 27 - Static Stretches

"Keep your head and your heart gong n the right direction and you will not have to worry about your feet." 
--Unknown

 

"No one every achieved greatness by playing it safe."
–Harry Gray

 

Hello Team,

Last week we talked about dynamic stretching.  This week we're going to talk about static stretching.  Read the coaches note below for information on this important part of every workout.

We are done with hills (for now)! Woo Hoo!  This week we are headed back to the track to begin some fun workouts and begin to work on speed. Remember that if the weather is bad we will be on the indoor track.

 

Training is on your own this Saturday.  Have a safe and fun holiday!  Get your training in by doing a fun Fourth of July race in your community!

 

Group Trainings

 

Midweek Training

Wednesday, June 29, 6:30 PM

Location: Palatine Park District Track (250 E Wood St Palatine, IL 60067) 

Click Here for Directions

Saturday, July 2

Location:  TRAINING IS ON YOUR OWN! NO GROUP TRAINING!

Length of Trainings:

Full Marathons:  60 minutes

Half Marathons:  60 minutes

Fleet Feet 5K:  60 minutes

Fleet Feet 10K:   60 minutes

 

Coaching Tip of the Week

 

Static Stretching

Regular and slow stretching improves your walking and running performance by increasing your range of motion and coordination. The number one predictor of injury is imbalance between one side and another.  Static stretching should only be done after you muscles are warmed up.  They are best done after training, but if you have a tight area that you want to stretch before your main workout you can stretch it after a warm-up.

Stretching increases:

• flexibility,
• balance,
• lubricates and releases stiff joints,
• reduces muscular tension,
• reduces muscle soreness and fatigue in the days following your workout
• decreases your risk of injury,
• improves circulation,
• enhances the muscles ability to contract
• improves stride
• enhances muscle tone.

 

Long relaxed muscles allow you walk or run faster for the same energy expenditure.  You'll run faster for the same amount oxygen use.  Energy will not be wasted trying to propel stiff muscles slowly; instead the energy will propel your fluid muscles forward at a faster speed.

 

Stretching lengthens muscle tissue, making it less susceptible to trauma and tears.

 

Principles of Stretching

• A workout isn't over until you stretch thoroughly.  Always stretch after exercise.  Your muscles will be warm and pliable and will respond better to stretching.  It is important to lengthen your muscles after they have been shortened/contracted during exercise.

• Never stretch a cold muscle.  Stretching a cold muscle can stain muscle fibers and cause injury.  It does more harm than good.  Always warm up at least 5 -10 minutes before stretching. Think of your muscles as being like a piece of taffy.  Warm taffy stretches easily, but when it is cold it breaks into pieces.
• Just like any other exercise, don't overdo it.  If you haven't been stretching, don't start off by stretching aggressively for a half an hour.  Ease into it. 

• Do not overstretch.  Never stretch to the point of pain.  Back off to where you feel a stretch but where it's not painful and hold in that position for the duration of the stretch.  Your muscles will respond best to gentle, even stretching.  Do not try to force your muscles to go farther than they

      want to.

• Be sport specific.  Concentrate on the range of motions and the muscle groups that you use in walking and running.
• Stretch all the major leg muscle groups (e.g. calves, hamstrings, quadriceps, groin, hip flexors)
• Start slowly and gently.
• Hold the stretch at least 30 seconds.
• Hold even longer or repeat the stretch with a particularly tight muscle or problem area. 
• Do not bounce a stretch.  Bouncing triggers a protective reflex that may cause your muscles to contract.  It may also cause microtrauma in the muscle, ultimately make you less flexible. 
• Imbalance is the biggest cause of injury (e.g. tight hamstrings on both sides are less likely to cause injury than one hamstring being tighter than the other side).  If one side is tighter than the other, spend extra time on that side. 
• Be careful with stretching if you have a sore or injured muscle.  Careful stretching can help to relieve tightness and soreness.  Aggressive stretching can aggravate a torn muscle, delay healing or make an injury worse. In these cases do very easy, controlled stretching.
• Establish a stretching routine and stick to it.

 

Click Here to download the handout for some great examples of stretches you should do!

 

 

Thank you for a being a part of Team in Training!

 

 "Have the courage and the wisdom and the vision to raise a definite standard that will appeal to the best that is in man, and then strive mightily toward that goal."   --Harold E. Stassen 

 

Remembering the Reasons,
Your coaches,

Marianne Cantieri   847-912-5981            mkcantieri@yahoo.com

Bobby Dobroski     224-588-7442            bobby.dobroski@gmail.com

 

Also you can check the status update of training on our Team in Training Hotline 312-651-7356 x 7761 or http://www.runningforacure.info.

----

Bobby Dobroski
Cell: (224) 588-7442

Follow me online:
http://twitter.com/sideshowbobby71
http://runrunbobbyrun.blogspot.com 

http://www.runningforacure.info

"Happiness is a choice. You can be happy or miserable. Either way the distance is the same."

Team In Training Coach Update for the Week of June 20: Dynamic Stretching

"It is good to dream, but it is better to dream and work. Faith is might, but action with faith is
mightier."
--W.J. Slim

"You have to go at your own pace. Egos can't be involved. That's exactly how it is in life, too."
--Bonnie Brown, after completing the Los Angeles Marathon, March 2001

Hello Team,
Thank you for all that showed up to the hilly Old School trail last week. This week we will be at Half Day Forest Preserve. This trail will not be as hilly. This is a brand new location. As always, look out for Bobby's Yellow Car in the parking lot. As we start increasing the distances, everyone should be experimenting with energy supplements such as gels, cubes, beans, or energy balls. We will have some samples at training again at the start. 

Group Trainings

Midweek Training
Wednesday, June 22, 6:30 PM
Location: Palatine Hills Golf Course
Click Here for directions

Long distance Training
Saturday, June 25, 7:00 am
Location: Half Day Forest Preserve Shelter A
Click Here for directions
**Please not new location. This is our first time here this season!

Length of Trainings:
Full Marathons: 8 miles
Half Marathons: 6 miles
Fleet Feet 5K: 2 miles
Fleet Feet 10K: 5 miles

Coaching Tip of the Week

Dynamic Stretching

•  Dynamic stretching involves the progressive, active stretch of muscles and joints through a sport specific range of motion.
• It involves gradual increased intensity of movement as opposed to static stretching, which involves lengthening a muscle to the end of its range and holding the stretch over a period time.
• Dynamic stretching is appropriate prior to physical activity, e.g. pre-training/warm-up

Dynamic stretching for runners and athletic walkers uses momentum build up by various
movements and active muscular effort to stretch the muscles within the particular movement.

Dynamic stretching might look like ballistic stretching but it is much safer because dynamic
stretching doesn't use bouncing motions that could lead to injuries. Dynamic stretching
should use motions that are similar to the target sport for which the stretches are being
performed to signal to the body what is going to happen during to main workout (and thereby
preparing the nervous system).

Start with small motions and gradually increase intensity and lengthening as you warm-up.

Examples of dynamic stretching are circling the arms, making a kicking movement and doing
lunges (big steps). Kicking actions can be used to dynamically stretch the calves and the
hamstrings and reduce tension in the hip joint by exaggerating the running movement.

Scientific studies have suggested that dynamic stretching reduces muscle tightness without
any side-effects.

It is suggested that you incorporate dynamic stretches into your warm-up routine as long as
they are appropriate to your running movements. During all dynamic stretching movements
you should continue to breathe calmly and focus on relaxing the muscles.

The latest research suggests that dynamic stretching is preferred for warming up and static
stretching is most ideal for the cool-down.

The following dynamic stretching exercises are specific for a runner before training or racing.

Before doing these dynamic stretches, always do a warm-up jog between 5 to 10 minutes to
get the blood flowing and the heart pumping. Followed by easy stretching of the major muscle
groups.

Dynamic Stretching Exercises

Arm Swings

• Stand tall, feet somewhat wider than shoulder-width apart, knees unlocked.
• Keep your back straight at all times.
• Overhead/Down and back - Swing both arms forward at the same time to an overhead position and then forward again, down, and backwards. Repeat 6 to 10 times.
• Side/Front Crossover - Swing both arms out to your side at the same time and then cross them in front of your chest. Repeat 6 to 10 times

Side Bends

• Stand tall with a straight-up posture, feet somewhat wider than shoulder-width apart, knees unlocked, and your hands resting on your hips.
• Lift your torso up and away from your hips and bend smoothly over to one side, then the other, avoiding the propensity to lean either forwards or backwards.
• Repeat the whole sequence sixteen times in a slow smooth movement. Bending to the side you breathe out, and in as you veer back to the center

Hip circles and twists

• Circular movement - Place your hands on your hips and spread your feet wider than your shoulders. Start making circles with your hips in a clockwise direction. Continue 10 to 12 times. Then repeat in a counter clockwise direction.
• Twisting movement - Arms extend out to your sides, twist your upper-body and hips to the left, and shifting most of your weight on to the left foot. Then twist your upper-body to the right while shifting most of your weight to the right foot. Continue 10 to 12 times.

Ankle flips

• Alternate raising your heels and coming up on your toes and then raising your toes and coming back on your heels. Do the exercise with your ankles, keep your knees and hips straight.

Walking High Knees

• Take an overly high step, driving your knee as high as possible, at the same time push up on the toes of your opposite foot.
• Use a correct arm swing of 90° angle at the elbows, hands swing up to throat level and back beyond rear pocket.

Running High Knees

• Apply proper running form with your elbows at an 90° angle and driving your hands up to throat level and back beyond rear pocket.
• Stay on the balls of your feet, driving your knees up and down as high and quick as possible. Repeat 20 kicks within 10 meters.

Running Butt Kicks

• Begin running by flexing your knee and bringing your heel all the way to your buttocks.
• Keep a slight forward lean throughout the drill, staying on the balls of your feet.
  
• Repeat 20 kicks within 10 meters.

Half Squat

• Stand tall with straight posture, feet wider than shoulders and the knees unlocked. Hold your hands out in front of you for balance.
• Next bend your knees until your thighs are parallel with the ground.
• Keep your back straight throughout the movement, and looking straight ahead.
• Make sure that your knees and toes always point in the same direction. Your knees should not advance beyond your toes.
• Once at your lowest point, straighten your legs by pushing off on your heels to return to your starting position.
• Repeat the exercise 10 to 15 times with a flowing, controlled rhythm. Try to breathe in as you descend, and breathe out as you come up.

Lunges

• Stand with straight posture and both feet together.
• Step forward roughly 1 to 1½ meter. Bending the front knee slowly while lowering into lunge position.
• The front thigh should be parallel with the ground and the lower leg vertical. Your torso should stay straight up and looking forward. The front knee should not advance beyond your toes.
• Veer back to the starting position.
• Repeat with the other leg. Do 10 to 15 repetitions on each leg.

Walking Lunge

• Similar to "Lunges", but instead of veering back to the starting position, you should pull the rear leg through going forward in a continuous movement.
• Step forward with a long stride, landing on the heel of your front foot and extending onto the toes of your back foot.
• Complete the cycle by pulling your trail leg through and returning to an upright position.

Ankle Bounce

• Double leg bounce - Slightly leaning forward with your hands on the wall or any stable object, shift your weight to your toes. Raise and lower both heels rapidly (bounce).
• With every bounce, lift your heels one to two inches from the ground. Try to maintain ground contact with the ball of your feet.
• Do about 20 to 30 repetitions continuously.
• Single leg bounce - Slightly leaning forward as in the double leg bounce but with all your weight on your left foot, raise the right knee forward while pushing the left heel towards the ground.
• Then lower the right foot to the floor while raising the left heel one or two inches.
• Repeat in a rapid, bouncy fashion. Do 15 to 20 repetitions on each leg.

Walking Straight Leg Kicks

• Move forward keeping your front leg straight.
• Kick your leg up while keeping your knee straight and dorsiflexed ankle.
• As this movement comes with great force, build up the intensity (height of your kicks) over 5 kicks to avoid the stretch reflex of your hamstring.
• Try to touch your toes to the fingers of your opposite hand.
• Repeat the same kick with your opposite leg.
• Avoid slouching forward when reaching for your toes. Do 10 to 15 kicks with each leg.

Running Carioca

• Stay on the balls of your feet with your hips in a low semi-squat position.
• The movement starts by twisting your hips and crossing one leg in front of the other, bring your trail leg through, and cross your lead leg behind the trail leg. Continue by alternately crossing your feet in front and behind.
• Your shoulders remain square through the entire drill.

Thank you for a being a part of Team in Training!

"Power is the ability to do good things for others."
--Brooke Astor

Remembering the Reasons,
Your coaches,

Marianne Cantieri   847-912-5981            mkcantieri@yahoo.com

Bobby Dobroski     224-588-7442            bobby.dobroski@gmail.com

 

Also you can check the status update of training on our Team in Training Hotline 312-651-7356 x 7761 or http://www.runningforacure.info.

----

Bobby Dobroski
Cell: (224) 588-7442

Follow me online:
http://twitter.com/sideshowbobby71
http://runrunbobbyrun.blogspot.com 

http://www.runningforacure.info

"Happiness is a choice. You can be happy or miserable. Either way the distance is the same."

Team In Training Coach Update for Week of 6/13: Core Strength

"There is nothing noble in being superior to some other man.  The true nobility is being superior to your previous self."
-–Hindu Proverb

"Finishing a marathon forces everyone to bring mind and body together and to reach for extra resources from the power of the human spirit."   --Jeff Galloway

 

Hi Team,

This Saturday we will train at Old School Forest Preserve in Libertyville. Since this is a new location please leave your house a little early to find the parking lot. The bright yellow car will be there for you to look out for as well. 

 

 

Group Trainings

 

Midweek Training

Wednesday, June 1st

Location:  Palatine Park District Track

250 E Wood St Palatine, IL 60067

Click Here to see directions on Google Maps.

 

Saturday, June 18, 7:00 am

Location:  Old School Forest Preserve Shelter C Parking Lot
Click Here for directions on Google Maps

Length of Trainings:

Full Marathons:  8 miles

Half Marathons:  6 miles

Fleet Feet 5K:  30 minutes

Fleet Feet 10K:   40 minutes

 

Coaching Tip of the Week

 

Become a Stronger, Leaner, Faster Runner and Athletic Walker with Core Conditioning
Adapted from article by Pete McCall and Caitlin E. Adams

Endurance athletes of all speeds and distances know, or at least have heard, that they should do cross and strength training to support, and even improve, their running and walking and to avoid injuries. Yet it is also true that the best way to become a better, stronger runner is simply to run or athletic walker to walk.  What about a cross and strength training routine that is specifically tailored to the demands placed on a runner's body? Core conditioning is a perfect solution. "Core conditioning" has become a buzz phrase in the fitness world. But what does it mean? How does it work? And how can you, the runner, use it to become stronger, leaner, and faster?

What is Core Conditioning? The "core" is the physical base upon which our running and walking, and all movement, relies. Core conditioning is a workout technique that focuses, as the term suggests, on the core of the body. Technical language that defines this region of the body abounds. But, simply put, the core is the foundation on which your body moves. Basically, it includes the muscles that attach to the pelvis, abdominals, and back. The job of the core is to provide stability and strength for the movement of the body. Runners must have a strong, stable base to operate in the most efficient way possible.

The body is a complex machine that constantly transitions between rest and movement. A well-designed core-conditioning program will condition the body to perform many activities. Core conditioning trains the body to stabilize, control, and produce force in a three-dimensional environment-reality-the way you use your body for the tasks of daily life. Much strength training done in a gym is derived from bodybuilding. Runners will not complement their running by training like a bodybuilder. While the art of bodybuilding requires a tremendous amount of focus, determination, and dedication, it is not the proper training technique for a runner. Runners don't want the bulk and added weight of big, sculpted muscles.

While core conditioning, in general, strengthens the body's foundation, it can also be geared to complement the motion of running. The essence of core training is based on the SAID principle: specific adaptations to imposed demands. In other words: "train the way you play." Core conditioning can be specifically tailored to a runner's cross and strength training demands.

Why is Core Conditioning Important for Runners and Athletic Walkers? Rotational and lateral movements are a major component of core strengthening. Runners primarily move on one plane, from back to front, but rarely train their rotational and lateral strength. The strength gained from some lateral, or side-to-side, motion adds strength and stability to a runner's body. And, though it might not be obvious, a runner's gait demands rotational strength and flexibility. Runners can lose the rotational range of motion and lateral strength if they do not condition them, leading to injuries such as iliotibial (IT) band syndrome.

You, the runner and athletic walker, can use core conditioning to give your body a solid foundation, giving your legs more strength and, consequently, increasing your running efficiency. The more strength the muscles connected to the pelvis-including the hip flexors, abdominals, internal and external obliques, and spinal erectors-have, the more solid the foundation of movement through your legs. After all, the pelvis, knee, and ankle joints all work in concert. If the pelvis is stable, more force will be applied from the foot to the ground upon foot strike. If the pelvis lacks stability, the force is not properly accounted for, and running will apply a tremendous amount of stress to the knee. Core training supports the efficient interaction of the ankle, knee, and hip. A smooth, strong relationship between the three joints is essential for runners and athletic walker.

Runners and athletic walkers should add some core conditioning to their routines, at least twice a week, to increase their running efficiency and avoid strain. And, yes, core-focused training will help you look good, too, by developing stronger muscles, more muscle tone, and a flatter stomach. You may already do crunches now and again, but crunches are only the bare minimum of core training. There are many exercises that will strengthen your core.

Watch the video on this link to learn how to abdominal brace and for some great beginning core exercises.

http://www.youtube.com/watch?v=kCwsuPVZeZo

Thank you for a being a part of Team in Training!

 

 "No person was ever honored for what he received.  Honor has been the reward for what  he gave."  – President Calvin Coolidge 

Remembering the Reasons,

Your coaches,

 

Marianne Cantieri   847-912-5981            mkcantieri@yahoo.com

Bobby Dobroski     224-588-7442            bobby.dobroski@gmail.com

 

Also you can check the status update of training on our Team in Training Hotline 312-651-7356 x 7761 or http://www.runningforacure.info.

 

----

Bobby Dobroski
Cell: (224) 588-7442

Follow me online:
http://twitter.com/sideshowbobby71
http://runrunbobbyrun.blogspot.com 

http://www.runningforacure.info

"Happiness is a choice. You can be happy or miserable. Either way the distance is the same."

Team In Training Coach Fall Update Week of June 8th - Training in Heat

"You accomplish victory step by step, not by leaps and bounds."  --Lyn St. James, Indy race car driver

"Some succeed because they are destined to, but most succeed because they are determined to." --Unknown

Hello Team,

Mother nature flipped the switch to summer. We really emphasize hydration on TEAM!  That's because proper hydration is key to your safety AND your performance. Remember that you must carry a hydration system when training with TEAM and we recommend you carry it with you whenever you train.  Read the coaches tip below for important information. Also read the very importantattachment on training in the heat!  You must make adjustments to your training when the heat and humidity increase.  Click Here to read up our attachment on training in heat.

Group Trainings

 

Midweek Training

Wednesday, June 8, 6:30 PM

Location;  Palatine Hills Golf Course
512 W Northwest Hwy
Click here for directions

Please check the status update of training on our Team in Training Hotline 312-651-7356 x 7761 or http://www.runningforacure.info.

 

Saturday, June 11, 7:00 am

Location:  Busse Woods

Click Here For Directions

Length of Trainings:

Full Marathons:  60 minutes

Half Marathons:  60 minutes

Fleet Feet 5K:  30 min

Fleet Feet 10K:   4 miles

 

Clinic

The core strengthening clinic will be held immediately following training.  Core strengthening is a key part of improving performance and decreasing your risk of injury.  The clinic will be presented by our friends at Athletico.

Coaching Tip of the Week

 

Most endurance athletes (serious and casual alike) know the important role hydration

plays in health and athletic performance. But what you don't know can hurt you –

drinking too little or too much during intense exercise can be dangerous.

 

Dehydration: Too Little of a Good Thing

Keeping the body properly hydrated with the right fluids is essential to safety and performance in an endurance event. The fiercest competitor an endurance athlete faces is dehydration.

The first obvious sign of dehydration is thirst, but things can quickly get worse. Dehydration not

only hampers performance but also increases the risk of heat illnesses, such as heat exhaustion or potentially deadly heat stroke. The good news is that dehydration and heat illness can be prevented and performance improved simply by following the right fluid-replacement plan.

 

Signs of dehydration and heat illness can include:

• Headache    • Fatigue     • Dizziness     • Nausea     • Muscle cramps     • Weakness    

• Irritability     • Vomiting     • Heat flush     • Abnormal chills

 

Hyponatremia: Too Much of a Good Thing

While it's important to drink enough to remain hydrated, overhydrating by drinking too much can

lead to a condition called hyponatremia, which is serious and sometimes deadly.

 

What is Hyponatremia?

Hyponatremia is a condition that occurs when the level of sodium in the blood drops below

135 mEq/L (138-142 is normal).* Symptoms of hyponatremia usually begin at blood sodium values below 130, with values less than 120 resulting in a serious medical emergency. Exercise-related hyponatremia is thought to be caused by overdrinking. Although rare, hyponatremia can result in seizure, coma, and death, so it is vital that athletes learn about the condition and how to prevent it.

 

Who's at Risk for Hyponatremia?

Anyone who drinks too much and does not adequately replace the sodium that is lost in sweat

risks hyponatremia, but certain people should be especially careful:

• Endurance athletes – those exercising more than four hours

• Athletes on low sodium diets

• Beginning marathoners who tend to be slower and are hyper-vigilant about hydration

• Athletes who overhydrate before, during, and after exercise

• Salty sweaters – those athletes whose skin and clothes are caked with white residue after  

  exercise

 

Symptoms of Hyponatremia

Watch for a combination of these symptoms, especially if you or somebody you know is at a

high risk for the condition.

 

Signs of hyponatremia can include:

• Rapid weight gain    • Swollen hands and feet     • Confusion     • Dizziness     • Nausea

• Throbbing headache     • Apathy     • Severe Fatigue     • Cramping     • Bloated stomach

• Wheezy breathing    • Seizure 

 

Seek emergency care for hyponatremia victims. In most cases, they will be treated with:

• An intravenous solution of a concentrated sodium solution,

• A diuretic medication to speed water loss, and

• An anti-convulsive medication in the case of seizure

 

The Winning Hydration Plan

The best way to prevent both dehydration and hyponatremia is to learn the right way to hydrate.

Use the following tips to create your own hydration game plan:

 

• Drink to Stay Hydrated, Don't Overdrink —

Your fluid-replacement plan should be designed to minimize loss of body weight so that you avoid dehydration during exercise but prevent weight gain from excess hydration during training or races. A good way to gauge your hourly sweat rate is to figure out the difference in body

weight plus your drink volume. For example, if you lost 11/2 pounds (24 oz) during the training, and drank 12 ounces, you should try to drink 36 oz (24 + 12) each hour during similar-intensity

training and racing. In this example, drinking 9 ounces every 15 minutes would do it.

Overdrinking dramatically increases the risk of hyponatremia. It is vital not to overdrink before a

race, because doing so can lower blood sodium even before the race begins. Also, don't overdrink during or after the race!

 

• Maintain a Salty Diet

To make certain you replace all of the salt lost during training. During a long race (e.g. more than four hours), consider eating salty snacks such as pretzels, especially if you are a salty sweater.

 

• Favor Sports Drinks

  During long distance or intense training and competition drink sports drinks to help keep your

  Body hydrated, fueled and salted. The flavor of a sports drink will encourage you to drink

  enough to stay hydrated, the carbohydrate energy will fuel your active muscles, and the

  electrolytes will help replace some of what is lost in sweat. But remember don't overdrink any

  fluid!

 

• Recognize Warning Signs of both heat illness and hyponatremia and learn to distinguish

  between the two. When in doubt, stop exercise, stop drinking and seek medical help fast.     

 

Thank you for a being a part of Team in Training!

"The influence of each human being on others in this life is a kind of immortality."  --John Quincy Adams

 

Remembering the Reasons,

Your coaches,

Marianne Cantieri   847-912-5981            mkcantieri@yahoo.com

Bobby Dobroski     224-588-7442            bobby.dobroski@gmail.com

 

Also you can check the status update of training on our Team in Training Hotline 312-651-7356 x 7761 or http://www.runningforacure.info.

-------

http://twitter.com/sideshowbobby71
http://runrunbobbyrun.blogspot.com 

http://www.runningforacure.info

"Happiness is a choice. You can be happy or miserable. Either way the distance is the same."

Team in Training

Hello Team:

 

This Saturday will be our last training before the North Shore half marathon and 5K, and my last email. I have enjoyed meeting and coaching all of you. I hope your experience has been as rewarding to you as it has been for me.

 

We will be meeting tomorrow at Busse Woods at 7AM. We will be running/walking a nice and easy 90 minutes. The forecast is for a very warm day. As a consequence of the warm weather, you will need more fluids and electrolytes. Please bring your water/sports drink as well as any goos/beans/gels to use tomorrow. Immediately following our training we will have a race prep clinic. I have attached a half marathon tips and Things to Knoe Before You Go for you to read.

 

I look forward to seeing all of you this Saturday as well as on race day and hopefully out on the trails. As always, if you have any questions or comments, please contact me.

 

GO TEAM!

 

Coach Mike Applebaum

847-975-0400