Week 8 - Embrace the Race

October 19, 2010
Hey, you've got a race coming up!  This statement should not have just sent you into nervous stomach distress.  Chill.  A race is a fancy name for a run.  That's it.  It's an exciting, joyful, new experience, empowering run.  Can you be a runner without running any races?  Well sure.  But you'd be missing out, in my opinion.

Racing is a really really exciting part of running and I can attest to the fact that you are never the same after your first race.  And you don't have to be a seasoned and super experienced runner to run a race.  You will not be the only person racing for the first time at any given race.  There will also be a pile of folks who are less trained and experienced than you for any particular race.  You will be okay. :)  Pick a race - 5K, 5 mile, 10K - mark it on your calendar and adjust your calendar and training schedule accordingly.  This race will be a great goal to look forward to as you keep your training accountable and focused.

So our upcoming 5K race requires just a little bit of prep work, but nothing major.  It's basically just checking things off a list like you would for any run.  For our Luke's Locker 5K, we don't worry about timing chips (more on those in 4 weeks), parking, or carbo loading the night before.  (Please don't eat 2 plates of spaghetti the night before - you will throw up during or after your race.  I'm positive. :) 

Here's your "pre racing week" in a nutshell . . . .

Thursday (after your run and maybe after laundry)

Put together what you are going to wear on Saturday morning.  None of these items and clothes should be new.  No no.  Not a good time to try anything new in a race atmosphere.  Chances are it will drive you crazy.  Here's your list.
    Running Bra.
    Body Glide.
    Ponytail Holder.

Try for a good night's sleep on Thursday night.  Friday night may be filled with that weekend glass of wine and/or an anxious night of sleep thinking that you are going to sleep through the alarm.  (And you won't.  But if you do, the world will keep turning.)


Take it easy today.  No running.  Your legs will not forget how to put themselves in front of one another since your run on Thursday. 

If you are out and about in The Woodlands, maybe take 15 minutes to find Barbara Bush Elementary and the parking lot.  Eliminating any "fear of the unknown" will make for a better and less anxious night's sleep tonight and easier morning tomorrow.  Both the Elementary School map and the trail map are at the end of this summary.

Double check your clothes (because you know you've got something in the washer or dryer, right :)

Charge your watch and iPod.

Set your alarm.  Don't fiddle with it 100 times.  You know how to set an alarm and you've set it correctly. 


Race STARTS at 8:00 sharp.  Plan on being there no later than 7:40 to park, find the group, sign a liability waiver and walk to the starting line.  The later you try to time this, the more stressed you are going to be on Saturday morning and that is going to bum you out.  Don't cut time estimates too short.  I'll be there by at least 7:30, so you'll have a buddy to talk to if you are "early". 

Eat breakfast and use the potty before you leave home.  They do have bathrooms, but the school is closed and the bathrooms are at a park which is about a 5+ minute walk from the school.  If you've gotta go, you've gotta go, so you can just count that quick walk as a warm up :)

We'll all walk to the starting line together (like maybe 25 yards away) and wait for the signal.

BANG!  or in our case, it will be an air horn so "WHAAAAA!"

The energy and loud noise will just naturally cause your heart to beat faster.  It's not because it is your first race.  My adrenalin will be up too.  Here's what you do.  You take a deep calming breath and run.  You've been able to run since you've been about 2 years old, so just run.  Stay relaxed.  Enjoy yourself.  Talk to your pals that are running your speed.  Put in your headphones and run to the music.  Think about how bad ass you are that you are running 3.1 miles.  It'll be over before you know it, so take it all in.  And whether it's you or I that gets there first, we'll see each other at the finish line.

You are allowed to give it a little "oomph" near the finish without being ridiculous.  A managed, "huffing and puffing" sprint when you reach the parking lot for the last lap is totally good.  Passing people at the end is fun.  (And I've been the passer and the "passee" at all of my races.)  A crazy, all out, "I'm probably going to throw up at the end" sprint is silly.  This is not going to be the last time that you run or race.

Cool down at the finish.  Find the gal that has the popsicle sticks and get your stick and tell her your name.  (This is for the quick raffle at the end.)  Keep walking and grab some water or Gatorade that Luke's will provide in coolers.  We'll see if any of us win any loot and then you'll head home (or out to breakfast). 

Final thoughts - The key is to have fun.  Your family is going to love you regardless.  Your super and exceptional running coach :) is going to totally respect you and love you for your effort.  Your Saturday and weekend will go on as scheduled except when someone asks how your day or weekend was you'll be able to say (totally nonchalantly as to appear cool) "It's been great.  I ran in a little 5K this morning."   

Congrats on making it to race week!  See you Saturday!

Barbara Bush Elementary
7420 Crownridge Drive
The Woodlands, TX  77382

Luke's Locker 5K Route



Week 7 - Choosing Your Next Path

October 10, 2010
I'm figuring that it was only about 6 weeks ago that you chose your current running path.  You may have heard about RUNaway Moms and said "That's It!" or, more probably, you hemmed and hawed about your newest potential running goal and took a few days or weeks to decide.  Well, I'm here to tell you that completing that first goal is always the hardest, and now, as your 3 mile goal is approaching, it is time for a reevaluation of your particular running path.

Running is a great sport because th...
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Week 6 - Movin' and Groovin' with Pace and Heartrate

October 8, 2010
Pace.  If someone hasn't asked you already, then be ready for the question . . . "What's your pace?"  Well meaning fellow runners will ask you this because they think you are fun and cool and are trying to find out if you can run together.  They'll ask it as a question and hesitate hoping that you are not too fast for them because they want to join you.  Jackass runners will ask you this for the sole purpose of getting to tell you how fast they run.  They'll ask it as a pointed stateme...
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Week 5 (Part 2) - Watching Out for Injuries

October 8, 2010
Running isn't a sport that's chock full of continuous injuries.  It's really not.  So what's the deal with all of the talk and all of the articles in running magazines and on running websites concerning injuries?  It's true - a lot of chatter seems to center around runners and their aches and pains.  But here's the deal with running and the injuries associated with this sport . . . 1.)  Running is a high impact sport.  Our muscles and joints and tissue and bones all need to adjust to ...
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Week 5 - The Wait with Weight

September 26, 2010
The #1 most asked question that I get with coaching running (and the #1 reason people start running) is . . .

Will I lose weight?  or Hey, why am I not losing weight?

Sit tight.  Remember, I'm not a doctor.  I'm not a nutritionist.  I have a crazy weakness for Double Dave's pizza rolls.  And while I don't have "the answer of all answers" for this mammoth question, I can help.  I really can offer some advice on both of these.  So let's go . . . .

Weight Loss and Running

Oh boy.  This can of worms...
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Week 4 - Getting Into Gear

September 26, 2010
Getting into the sport of running does not require a lot of stuff, but you will, however, need to buy some stuff for this crazy sport, so just be ready. 

Besides a running schedule, you definitely need
1.) running shoes,
2.) running socks,
3.) a technical running shirt and
4.) some running shorts or tights. 

(Gals, check out my last paragraph in this section too.  A little upper body undergarment talk.  Guys, feel free to check out that section too because you may need an “undergarment” o...
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Week 3 - It's all about the Water

September 23, 2010
Week 3!  Hey - grab a bottle of water while you read this.  How 'bout it?!

So with two weeks of training behind you, your body is coming to the realization that you are in this sport for good :)  You are conquering a greater distance with less effort.  Those 7 minutes of running in week 1 is definitely achievable without wanting to die now!  Your muscles are stronger - especially those legs.  Your soreness may be diminishing.  Your resting heart rate has decreased (this is good!) and your body...
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Week 2 is Here!

September 6, 2010
A big congrats to all of you for rescheduling your calendars and training your mind for your new running routine!  If this past week or a certain day didn't go as planned, well . . . . . welcome to this sport they call running.  It's all about balance and we just do the best we can.  Some days and weeks will go wonderfully smooth with schedules and weather and body mechanics and mental attitude.  Some days or weeks, we will just want to have a "throw away".  We live to run on those wonderfull...
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Week 1 - And We're Off!

August 31, 2010
So every week, I will post our Monday morning chat right here so you can revisit it if you'd like or be all caught up if you happen to miss our Monday group run or keep with the group if you are one of our super special virtual RUNaways!  It's a password protected blog just for us current RUNaways because you are investing your time and money in the program.  The first pre run meeting is always the longest and this Monday, we went over a lot of stuff, so I'll try to condense it as much as I c...
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