Hydration, Seafair Volunteers, Pacers, July 3rd, 4th

As we get into the warmer weather and longer runs in preparation for fall events I get asked a lot about the importance of hydration. Well to start with I think that people generally drink way to much water. I mean everywhere you look people are toting around gallons of water. I’m not saying that we shouldn’t drink water but it seems to me that some drink water just to drink water. I think a
good rule of thumb for that is if you’re thirsty then drink water if you’re not you probably don’t need it. If it’s warm and you plan to run drink some before you go and after you get back. Obviously the length of your run will dictate how much you’ll need. I just want to make sure that you aren’t over hydrating which can lead to a bunch of problems. To help you with this here is a link to guidelines posted by USA Track and Field on hydration - Training Library - Hydration.

I think a run of 1:15 or more is one where you think about a little hydration and maybe a GU break as it’s nice to take some GU (or whatever your gel of choice is). As we go through the summer and Fall most of your long runs will be at least that long or most will be longer. Now many of our runs have water along the way as they go through parks with water fountains in them. If you want to know where they are hiding I can share with you where they are.

If everyone was training for the same event and running the same routes every week we could set up water stops along the way but most like having the flexibility of picking their routes so I leave it to people to come up with their own methods of hydration.

Another method of staying hydrated is to carry water or whatever you choose. There are several ways to do that and several devices designed to do that. Which ones are best I couldn’t tell you. (heck remember I think hydration is over rated so why would I carry one and besides I know where the water is hiding on our routes) I would ask around the group but it seems that most are fine with a basic belt that holds a water bottle and has a pocket or two for Gu and anything else you might need.

Luckily we live in an area that is blessed with generally cool dry summer weather. I’ve lived in a lot of places and trust me we’ve got it pretty easy during the summer. Generally if it’s humid here it’s cool. So we don’t get back from runs with wrinkled fingers like I have on long summer runs from my mother’s house in Florida. Mostly the weather here in the summer is moderately warm with low humidity which makes training and doing long runs ideal. One of the reasons we do our long runs early on Saturdays is to make sure that we beat the heat if that day will be on the warm side.

Ok let’s enjoy our summer runs and remember to be hydrated but make sure to not over do it.

Seafair like last year is asking me for volunteers. They need 20 people as course marshals. Last year we had people step up and help out. Last year most from the group where on the last mile of the course where they were able to torment me as I struggled to finish the race, I believe that is where they plan to post you again, so come on out and you can do it again. If you’re interested please let me know ASAP.

Pacers I will be sending out a major update on plans for the race early next week. So keep an eye out for it.

Since next Tuesday is July 3rd and I’m sure many of you will be sneaking out of town and feeling very sad that you might miss the workout and Wednesday is July 4th holiday so we won’t be meeting in Kirkland, I’m moving the July Pace run (Time Trial) to the following week. Oh Happy, Happy Day.

The mid-week workouts are posted. Click here. Everyone is pretty much doing what they did last week. It's good to hear that people enjoyed the group tempo runs last week. If you want another twist on it try having everyone lead for a minute, just trade out every minute.

I've updated the 2007 times list (Click here) with those who ran in Vancouver at the Scotia Bank 1/2 Marathon. Great job Petra and David. I can't find results for the CDA Ironman Triathlon that 4 group members ventured over to over the weekend. Also there were many of you at the Shore Run 6.7 mile and 5K. I ran the 5K and planned to take pictures of group members finishing the 6.7 mile run but got stuck at the finish line talking to people and just couldn't work my up front to take pictures.

For those that experiencing some sore muscles after the workouts keep a nice supply of dixie cups with water in the freezer. You can then take them out after the runs and massage the ice into your sore spots. It'll help keep the inflamation down. Don't ice before you run.

I'll see you later.

Consistency and Patients, Sunglasses III, Shoe Clinic and Couer d'Alene

Ok as we get into the summer training season and with many of you are training seriously for the first time there are a couple of important things to remember. One which those who have been around me for awhile will know and that is to be consistent. This means getting out of the door and consistently getting your runs in. Which means sometimes when you’re scheduled for a 17 miler and life gets in the way you do 30 minutes if you have time for it. Most will realize that they can’t get a planned workout and just not run at all when they could have gotten in a modified workout in. I mean you gotta figure that if you’re running 4-5 days a week and you started from zero that you have to get in better shape. Right?

Now the second thing to remember which is part of consistency and that is patients. Improving your running takes time. You have to remember that you have to put the work in and it takes time to see the results. Shoot why do you think training schedules are built for 6 months or more. You have to be somewhat methodical and build up slowly. You have to let your body adapt to the work that you are doing. If you don’t you’ll just delay your improvements by getting hurt or just plain not enjoying it. Running can be very frustrating because you’ll have periods of success and others that aren’t so good. I think though when you are running well it’s a great feeling so when things are bad you can’t wait to feel great again. We live in a society where everyone wants everything now. With technology these days you pretty much can get everything now, which makes us expect it. Some things though like running success still take time. You have to put in the work and make sure that you don’t lose patients and overdo it. You’ll have good runs and bad runs as you go. I think though if you don’t rush your training you’ll have more good than bad.So as you’re training this summer remember to be consistent with your training and patient, let the work do its job, enjoy the ride and in the end you should be successful.

The Axely sunglass guy promised me he would be out with me again tomorrow. So for those who wanted to get some he should be there for you to pick some up.

Tomorrow at 9:00 for those that are interested Super Jock n Jill will be giving a shoe clinic for those that are interested. This should be very informative and if you need new shoes this would be a good time to get them.

Good luck Burt, Glen, Jim and Steve as they head over the mountains to take part in the Ironman Couer d'Alene. Go get em’.

I’ll be out at the Shore Run on Sunday running the 5K and am sure I’ll see some of you out there. Have a great run.

Midweek, Shore run, Go Anna, Shoes, New Top, Chicago

The mid week workouts are posted click here. Most of you have the same workout as last week. A lot of you have been running strides with a tempo run. I would like to do the tempo run a little different this week. You need a few others to do this work out as you do it in groups. I'll explain it tonight and try to have groups created using the training paces and will have the group leaders lead the workout.

For those following the advanced 5k-10k schedule and the advanced plus Marathon schedule somehow I got off by a week last week. Anyway I've moved on and combined you both for this week’s workout so that there are more of you running together.

This Sunday is the Shore Run. There is a 6.7 mile run (Seward to Madison Park) and a 5K (Leschi to Madison Park). This is an excellent race to test your fitness at the part of the summer. You can register at Super Jock n Jill, I'll be out running the 5K. More info here For those new to the whole running scene it is a good idea to get out and run some of these races to get used to the preparation and it helps with motivation just to get out and test yourself along the way. I hope to see you out there.

The Go Anna!! page is set up and she has posted her firsts workout. Read my previous blog if you want to know what I'm talking about.

Saturday at 9:00 Super Jock n Jill will be giving a shoe clinic for those that are interested. If you need new shoes are having a hard time with your current ones this would be a good time to get a check up or get some new ones.

If you want to see who is running which races or are looking for a training partner than I would go here. I've broken down the races into separate pages. Makes it a little quicker to see who your training partners are.

I'm thinking about buying some singlet’s (tank tops) for this summer and have narrowed it down to a bright yellow (I'm also waiting to hear from New Balance on what they might have.). Here is option 1 or I like option 2 I would screen the logo in black or navy then also come in men’s and women's. Let me know if you're interested. I think with screening and such they would be about $20.

If you are running the Chicago Marathon and got one of the comp entries provided by New Balance you should have gotten an e-mail yesterday with entry information if not let me know.

Go Anna, Seafair Pacers and Shades II

Hey,

I have mentioned many times recently the person who asked me about moving up to the advanced marathon training schedule for Chicago. My answer to her was has she ever really finished the intermediate schedule to which she answered no. I suggested the try that. So she decided to get tough and go with my advice which I must add she has been a real trooper and followed about as close as you can. This week she e-mailed me about feeling really tired recently to which I replied and you wanted to follow the advanced plan. I recommended that she cut it back a little this week. Not stop running but cut he workouts back volume and intensity. Actually inside I was thinking of telling her to suck it up and get tough (things coaches I’ve had might have said to me) but I figured things I tell myself might not be good for business.

This whole thing got me thinking what if we were to follow her through the summer as she trains for her races. Kind of check on her periodically and see how she is doing and see if being consistent as I always preach really helps her with her training and ultimately in her race. So what I’ve done is set up a page on the web site for her to keep a log of her training so that we can see how she is doing along the way. http://www.runchuckit.com/GoAnna.asp it’s under construction now but will up and running Monday. She has agreed to do it and I think it will be fun to follow. One reason is that she is the perfect person to follow. She works fulltime, is married and has children. So she has to balance a lot along with her training like a lot of you in the group. She also fits in the group where a lot of you are so it might be good to see how she tackles the training and the ups and downs that come with it.

Her name is Anna Hughes and she has been in the group off and on now for a few years so she knows the program but has had a hard time being consistent mainly for the reasons listed above. She really wants to improve though so she is ready to roll. So we’ll see how she does.

The pacers for the Seafair Marathon and half have been picked. There is a list here. If you signed up could you go look and makes sure you’re in the right spot. I’ll send out more information to you when I have it.

If you were at the run on Saturday you saw the Rep form Axely sunglasses there. He’ll be back again tomorrow and won’t be able to come back the rest of the summer so if you want to take advantage of the 30% discount for Chuckit Members, there were some nice ones and many of you took advantage.

Mid Week, New Roster and Apple Resolution

Hey,

the mid week workouts are posted Click here to access yours. Most of you will be on the track doing something useful. For those of you new to the group and have been running with a group leader you can meet up with them at the track and they'll lead you through the workout. As I mentioned last week I have come up with a new roster which is broken down by race. I took the existing roster and broke into pages by race. for the major races with a lot of members doing races there is page with your info. Such Seattle, Chicago, Seafair and so on. I've also made a roster for 5K-10K, Misc for random races some of which will probably have their own page down the road like New York. I also create a triathlon roster but that will probably only have the roster because most of your tri people have your own schedule that you're following.

Those of you who were here on Saturday were able to take advantage of the Axley representative and gets some new sunglasses. Well if you felt left out he’ll be back this Saturday as it will be the last time he’ll able to come out with us until October so if you want some make sure you bring some $$ then. He was taking credit cards and Chuckit members get 30% on the glasses.

For those of you who were wondering about the outcome of my Apple store experience he it is. I went in for my 12:30 reservation with the Apple Tech pro on Saturday. I decided to go in 10 minutes earlier to talk to the manager. My man (the guy who was so helpful on Friday)had shaved and was sporting a really cool soul patch now. I checked out his shoes again and they weren’t a pair of stinky Chuck Taylors they were a pair of stinky Converse All-Stars. Anyway I told the manager about my experience the day before and as you would think(hope) he was concerned about the incident. He asked me who the person was that I had worked with and I said I really didn’t want to point fingers. He said he appreciated that but it would help him if he knew. Always being the kind of guy who helps out I said well he had shaved today. He looked at me and said oh ok I got it. Anyway to make a long story short he said he was going to go into the office to make some notes and he would be right back. About a minute after he went in my name was called and went up to the desk handed Tech Pro my laptop and he asked what the problem was I explained to him the situation. He said that shouldn’t happen and said even though it had happened a week or so after the warranty expired they usually will cover you for another 90 days or so. So my laptop is covered he’s sending it in to get fixed and it should be back in a few days. Now why couldn’t that have happened on Friday. The Manger came out checked with the Tech guy went over everything again and gave me a 10% of card for another purchase down the road if I want. So it all worked out.

Pacing, Shades, Web Site and Apple trouble.

Ok the pacer selections have gone well and looks we won't have to do a lottery for the spots. We still need to fill in a few spots for 9:09 pace and faster. Remember you'll get a pair of shoes and a nice t-shirt for your efforts. Go here to sign up.

Tomorrow a representative from Axely sunglasses will be at the run to offer a discount on their shades. So bring some cash if you need some.

We had a great turnout at the pace run on Tuesday and Wednesday night with many of you recording all-time best, great job, shows that you have been working hard. If you haven't posted your time go here: Pace Run Times You can also search for results here: Past Times.

I've been working on the web site the last couple of days and you'll notice a new button at the top called Fall 2007 training. What I've done is created a page for every major race with all the info for that race on the page. You'll find a roster of who is training for that event. Links to the Training plans, Race information, this week long runs and mid week work outs are posted there. I'm hoping this will help organize the group a bit. It's not finished yet so if you don't see your race listed I'll get to it. Although I might create a misc pages for all of the random races. Go here for the links to the pages: Fall 2007 Training I'll also be adding bio's for the of group leaders to help identify them.

There is one group within the group that goes fairly unnoticed but are very important to the group. A few months ago there were only 4-5 of them and now there are over 10. they are lead by Sylvia Carpio who was one of the first members of the group years ago and have been very kind to come out and help me with the walkers. I appreciate her efforts as I know the walker do. In some ways I think they work harder than the bulk of the group because when you're done with your long run and have had your second beer they are still out there working away. Looks like they will training for the Portland Seattle Marathon and Half this year. Great Job gang.

Now for something non running related

Ok now for me to get on my soap box about an experience today at an Apple store. A lot of you being MS employees, and other computer related business might enjoy this. I bought a MAC pro notebook a little over a year ago which had a one year warranty. Of course about a week after the warranty was up it started acting up. I dealt with the screen resolution problems that were there for a week then went away and then the noises the disc drive started making when you would boot it up. Also the wireless connection started to act up a little and even the software started to act a little funky. Hey I just worked through it knowing that I should have renewed the warranty. Well yesterday I was using it and had to plug it in because the battery appeared to be dead. After the booted it up I notices an x through the battery icon on the task bar. I figured it must be just out of place and not attached properly but when I went to make sure it was where it should I noticed a big bulge in it. Now I know that can't be good.

So I figure I just better take this $2000 piece of crap in. So this morning I head to South Center Mall (Westfield). I get there at 9:30 not remembering it opens at 10:00 (I have I told you I hate Malls, that'll be for another time.)

I hang out for 30 min and wait for it to open. As I t opens I stroll in with my Mac in my little bag hanging over my shoulder. So the first thing is this guy who if you asked me needed a shave approached me wearing literally cutoffs and some old stinky Chuck Taylor's. He asks if he can help me. I tell him that I have some troubles. At which he scrunches up his eyes and scruffy beard and says that's not good. I'm thinking good he wants to help me. I go about telling him about my troubles and upon telling him about the battery he seems to recognize this as a problem he has encountered before, which make me think he's going to help so get over the cut offs and the scruffy beard. He comments sounds like you had a total meltdown, which seems to describe the problem well.

He asks me if I have the Apple care plan which is $350 and say no because $350 seems a little steep to me especially when you're laying down $2000 for the computer and at the time I thought Apple (or so they say) is supposed to be so much better than anything else what the heck. He's says well you should have and I say well I know that now. I said I didn't think that I would have these kind of problems, which he says well you never know. I say well I can see one problem but it has lead to a series of problems and he says well you never know and you should have brought it when it first started to happen. I should have told him how I hate malls. I just said well when the battery started to bulge I figured that was the last straw. We went around in circles a bit more about why I should have had the $350 dollar plan. Well you never know.

As we're talking he is playing with a computer he has on display and I'm thinking maybe he is looking up my transaction when I bought it. He types a few keys and slid the key board over to me, the screen is asking me my name and e-mail address. I type them in and ask what is this all about. He tells me I'm making a reservation to see an apple specialist and I go what? Yeah looks like today at 1:30 you can get in. I'm like hey I'm here now, 1:30 isn't good for me. He asks what about tomorrow. I'm like what I'm here now to talk to someone about this piece of bulging crap. He opens up a page on the screen that has time for tomorrow. I'm kind of in shock and pick 12:30 on my way home from the group. He say' ok I'll see you tomorrow. I'm standing there not believing what has happened he just walks away from me and leaves me standing there. Well I guess you never know.

If you're running the Fremont 5K tonight I'll see you out there.

Mid Week 6-05-07, and Pacers Needed

The mid week workouts have been posted Click here to access. Tonight being the First Tuesday of the month most of you know it’s time for your monthly test. For those who are new here is a link (2 Mile Pace Run) for a description. I will have some of you just do a mile of it for fitness reasons. You'll find a link for posting of your time and you can also search the past results. I used to have you write your times down after the run and post them myself. Do you prefer that or posting them yourselves?

About 6 years ago I was looking for a way to get a better grip on how people were progressing with their training and fitness. So decided the best way to find out was to test everyone, since a written test wouldn’t tell me anything I thought hey let’s just have everyone run hard once a month. Since Tuesday night is a hard workout night I thought we could just do it then. Now you ask yourself why two miles? Well two miles is short enough that it test your speed and long enough to test your strength while also allowing for a quick recovery after the workout.

Here’s what I like about it. It gives me a good indication of your fitness and if you are improving through your training. I can use your time and help you determine how fast you might run other races which help us determine what pace to run those races. Speaking of pace, these runs are a good way to learn pace. As you do them monthly you will learn what a reasonable pace for you to run is and what is not, hopefully. So plan your pace based on the previous month, you’ll find that if you pick a pace that you can handle that it is not that hard of a workout.

OK now for all of you who wig out every month when we run them. There really is no reason for you to fear them. They are just another track workout. Just remember why we are doing them and run a hard effort. Will you improve every month hopefully but not always? Sometimes you just have a bad day; I think though that if you are consistently training that you should at least be close to the one you ran the previous month. What if you get out to the track and just feel like crap, then just run comfortably hard or hey just bag it. It’s not the end of the world. It’s just workout.

Like I said though there is nothing that we do that’s helps me see how your training is going or not going like this time trial.

Oh one more thing many of you know that I post them on the web site if you don’t want your time posted then let me know and I won’t but I still want to know your time that I read off when you finish so make sure I get it.

OK drum roll please It' time for those of you who want to be pacers for Seafair to enter your names. A couple of important things first. Only Chuckit Group members are eligible (unless I can't fill a spot) We've been burned a couple times by outsiders not showing up on race day. Also Group leaders have first choice as one of the perks for helping me out. You must pick a Pace that you can handle, we've had trouble with this as well in the past. I can over rule a selection if I feel that the chosen person is over their head. One more thing you can only choose one slot, meaning that you can't sign up for multiple paces. So you only get one name in the hat. Speaking of hat that is how we are going to select names. On Saturday after the run. I will have one or two people from each group that gets back from their run select a name for the pacing from a hat. I figure this is the fairest way I can think of to get it done. You don't have to be at the run to qualify and I'll notify those who made it on Monday. I will fill in where I need if there are empty spots. Click here to fill out the pacer form. Good Luck.

Congrats to Tuffer and Paul who both probably a bit under trained after recovering from injury got through the Rock n Roll Marathon on Sunday. I've added their time to the 2007 times list.

OK I'll see you tonight.

Training with consistency

Ok so now most of you have run your big race of the spring or maybe you're new to the group and are training for a race down the road. As I mentioned a few weeks ago when someone asked me if I thought they should move up to the advanced marathon plan. I then asked them if they have ever finished the intermediate plan or followed it through to completion. They then answered that they hadn't. I then went on about taking about the importance of sticking with the schedule as best that you can through thick and thin. I don't pretend to the Grand PoohBa of coaches and do know if you believe in what you're doing the more likely it'll works. I do also know that you have to give a training schedule more than a couple of week before you know if it is working or not so you have to stick with it for a while and missing a few days of the week, each week won't help you find out if it is helping either.

Anyway a similar situation came up on Tuesday (to the one mentioned above)I had given someone a 20 min tempo run for them as their workout. Which for those of you who are new, it is a 20 min run at a certain pace and effort. 20 minutes being the optimal time for such a run. Anyway as I was standing around talking to those that had finished up, one member informed me that they had decided to cut it down to 15 min because others had for the simple reason that it seemed like 15 was long enough. Well you know what in this type of workout that last 5 min is really the workout, the first 15 are setting you up for it.

Hey you know I don't really mind if you're just out there to work on general fitness or don't have any particular goals but it always seems to me the people who ask if the should try another workout plan before they have finished another one or decide to cut the workout back are the ones who always talking about wanting to get faster. Hey people the only way you'll get faster is by being consistent and working hard. There is no big secret other than that. Well maybe steroids but really all they do is help you recover faster so that you can do more work and then all I would have is bunch of peeps walking around all bulked up on the verge of roid rage becasue they weren't getting faster and I would have to tell them the same thing. You have to put in the work to get better.

Ok so pick a plan stick with it and finish up your workouts and I'm sure you'll find success.

Tomorrow the group will grow a fair amount with the inclusion of the Asics Seattle Marathon Training program. So far there are 20+ people signed up for that. I've got the group leaders in place and think that this should be a great addition structure wise for the group so please play nice and help me make it work. All you have to do is do what you have been all along is sign in on Saturday mornings.With The Seattle Marathon program I have added a 6 month half marathon training plan. Which honestly I think anyone should be able handle and successfully complete. So if you have anyone you know who might have wanted to do something like this and they thought they couldn't let them know this plan is a simple as it gets.

Good luck to Paul and Tuffer in San Diego (Rock n Roll Marthon) this weekend. Have fun.

I'll see you tomorrow.

Chuck