Westside TNT Fall 2011

Pictures From Out Last Practice!

2011-10-12T09:18:00.001-07:00

2011-10-10T22:13:00.000-07:00

“Believing in yourself is everything. If you don’t believe in what you can do, it’s almost impossible to achieve it.”

-- Sylvie Bernier, Canadian Olympic gold medalist in diving 1984

It’s almost Race Day! After five months of dedication, training, fundraising, early Sunday mornings and so much more, our Nike athletes are now off to their big event weekend! Congratulations!

Can you believe it?! When we started back in May the thought of completing a half or full marathon and raising thousands of dollars for the Leukemia & Lymphoma Society seemed so daunting. Now here you are…several long training walks and runs under your belt, tapering for race day with the knowledge that physically and mentally you are ready to have the race of your life! You ARE ready! You’ve done all the work, now you need to believe in it and have faith that you are ready and will succeed! Because you will, there’s no doubt about that!

Even better, as a Team we have raised over $229,000 and climbing! The impact these dollars will have on families and patients battling blood cancers is unknown, but know it is profound! Hopefully it is our dollars that will fund the breakthrough needed to find a cure. In whatever way they are used, you’ve changed lives and made the world a better place. For that, you’ve already had the race of your life!

We are so proud of what you’ve done to get to this point. You’ve demonstrated your courage, commitment, and perseverance to the race and the Cause. You have taken on things only a small percentage of people will ever attempt. You are heroes in every way. We can’t wait to see you cross that Finish Line, another memorable step on this incredible journey.

Now it’s time to enjoy the remainder of your journey. Have a restful week, get in your midweek training if you are injury-free, minimize the risk for injury, eat well, and stretch. Minimize your stress…pack ahead of time, bring along any food you’ll want to eat during the weekend and the morning of, and load your iPod with your favorite tunes. Enjoy beautiful San Francisco and get ready to have a great day! Your first marathon or half marathon…it’s always the most memorable! Already a seasoned marathoner or half marathoner? Participating in the Nike Women’s Marathon as part of Team in Training is like nothing else. This one will stay with you forever.

Have fun and smile this weekend! Since you shouldn’t be expecting to actually win (!), be sure to enjoy the challenge of simply doing your best and finishing. There should be no pressure on you, so if you’re putting it on yourself, stop! We race for fun and for our Honored Teammates, Leukemia & Lymphoma patients, families and survivors. Remember that! Have fun! Smile all weekend long. Smiling puts you in a better mood and that will play a big role on race day. A positive attitude and a happy mindset combined with a well-trained body that is rested yet revved, fueled and hydrated helps you race at your best. This is your moment, take it all in, remember it, and know you’ve made a difference in the world.

1) Words of Wisdom for Your Last Few Days Before the Race

To get you ready for Nike Women’s Marathon, we’ve compiled some marathon advice:

1. “Run” Your Race - There are a lot of pressures on the course that may tempt you into doing something outside of how you have been training. Focus on your intervals. Focus on your nutrition. Focus on keeping YOUR pace, not somebody else's pace because they are fun to run or walk with. On the course it can sometimes be hard to take an interval walk break because you see everybody else is running. Trust the power of the intervals and they will help you immensely later in the race.

2. Enjoy yourself on the course. The long hours you have spent training is the hardest part of this whole process. The hard part is now over. The marathon will happen and it will be over before you know it. When this is all over, you won't remember the aches and pains you feel during the race. You will remember the overall experience. You will remember the sea of purple TnT Jerseys on the course. You will remember random spectators cheering for you. You will remember the incredible sense of pride you feel for the impact you are making on other people's lives. You will remember the amazing sense of energy and enthusiasm that is all around you the whole weekend. Take time during the race to immerse yourself in everything that is happening. It is an incredible experience and you deserve to enjoy everything that will happen this weekend.

3. For the first two thirds of your race, you use your head. Don’t start out too fast, reel it in at the beginning and go slow (you’ll still be going faster than you intend to!). Use the walk breaks that you trained with. Remember to drink the right amount and take in calories. The last third is run/walked with your heart. Remember why you are here and/or remember the stories that you heard of lives lost and of lives fighting for survival. Remember that with every step forward you are giving someone currently diagnosed a chance to live and you are giving those of us not diagnosed a chance to never be. Remember you are heroes. Remember how far you have come. You should have learned by now that anything is possible and, if anything is possible, that finish line can be reached. Dig deep. Head up. Heart strong and you will finish. When you do, take a moment to let yourself be proud of the fact that you, a hero, just completed an amazing journey.

4. Bring to San Francisco all those letters, notes, cards and emails your friends, family and donors have sent you throughout your training journey. Pull them out and read them every night before you go to bed, in the afternoon before you put your feet up, the morning of the race, whenever and wherever you can. Remember all the encouraging words, trust in your supporters’ complete belief in you, your mission and your abilities, and soak in their love and support. Then, if you happen to need a little pick-me-up during your race, you can recall all those words, feelings and cheers. It’ll help get you through, the good moments and the not-so-good. It’s amazing what remembering your purpose, along with a little positive reinforcement, encouragement and love can do for you…in marathon and in life.

Words of Wisdom:

Pat yourself on the back FOR GETTING THERE! Congratulate yourself (and others) BEFORE the race starts.
Imagine yourself crossing the finish line. Really think about it, how it will feel, how it will look - and then go do it.
From the start, pay attention to what is going on with yourself and also going on around you. Continue to adjust your plans, actions, and goals accordingly -- so you can make many little adjustments (sooner) instead of big ones (later).
If you get “down”, do 3 things. 1- look behind you. You’re not last! 2- eat. 3-see the first thoughts (above).
SMILE and really mean it. Soak it all in and be happy to be healthy enough and brave enough to do 26.2 or 13.1.

2) Final Race Strategies and Packing List

You have all received information on Race Strategies, Marathon Mistakes, and a Packing list. Be sure to read them before your race so you can avoid some mistakes and have a great day! However, we find that it’s best if you actually read the packing list before you leave town. And don’t forget to lay out your clothes and equipment the night before the race so you don’t forget anything in the early morning.

3) Packet Pickup

You must pick up your race packet at the Expo in Union Square. The Expo is open Friday, October 14^th10am - 9pm and Saturday, October 15^th8am – 6pm. Remember to bring your photo ID to the Expo to get your race packet.

4) Early Start for Full Marathon

For those that are participating in the Full Marathon and don’t anticipate maintaining a 14 minute mile, an early start is available. The early start is at 5:30am. An Early Start Bib is required. If you are interested in the Early Start, please contact Christy (coachchristy@ymail.com) for more information. Please note, you have until 1:30pm to complete the Half Marathon, so an Early Start is not available for the Half Marathon.

5) Marathon Support – Don’t Be Shy if You Have Questions or Need Assistance

You’ll have plenty of TNT support at the hotel, around town and on the course. Coaches, Captains and Mentors will be there for you! If you have questions or need assistance of any kind prior to the race, don’t hesitate to ask us or anyone on the Team in Training support crew, whether they’re with our Team or not. If you need a boost on the course yell or wave at us or any other Team in Training support crew to let us know. That’s what we’re here for!

Thank you for allowing us to join you on this journey. It’s been an honor and a privilege. You have touched our hearts and lives in ways you’ll never know. Have a wonderful race. See you at the Finish Line!

Your Coaches,

Christy, Ed & Abby

Coaches' Notes Week 21

2011-10-03T23:06:00.000-07:00

“The best and most beautiful things in the world cannot be seen, nor touched...but are felt in the heart."

--Helen Keller

Unbelievable. Here we are nearing the end of the Fall season. Seems like just yesterday we were running 30 minutes. Today, we are all tapering in preparation to complete 13.1 or 26.2 miles in San Francisco!

Everyone on the TEAM has accomplished so very, very much. From the many miles logged running or walking, to the incredible fundraising you’ve done (over $228,000!), you have been amazing. The world is a better place because of you. And you are not the same person as you were when you started this adventure. And we guarantee you, you will not be the same person once you’ve crossed that finish line.

We are so proud of all that you’ve accomplished in the last five months, your fundraising, training, positive outlook, “Go Team” spirit, fun attitude, and the belief in yourself for tackling a half or full marathon and making a difference for so many people. You really are heroes; it’s been wonderful to be a part of it all.

1) Words of Wisdom for Your Last Few Days Before the Race

As the Nike Women’s Marathon quickly approaches, we want you to keep a few important things in mind. A) Your training is DONE! What you do training-wise between now and race day will have little beneficial effect for the race. So be conservative…move slower on training days if you need to. Take the day off if that’s what your body’s telling you. You’ve done the hard work, now let your body absorb it and prepare to peak on race day. B) Avoid injury – no basketball, rollerblading, or training on injuries. You want to arrive at the start line healthy and feeling great! C) Recover = Rest. If you need sleep, get it. It’s one of the best things you can do for yourself at this time!

2) Important Practice on Sunday

You will receive your Team in Training event packet on Sunday after practice with your itinerary, event tickets, and hotel information. We’ll also review the Nike course in detail and discuss race strategy, preparing for your event, hydrating and fueling before and during the race, and answer any other questions you have. In addition, the City of Hope will be there for a Bone Marrow Drive. Plan on being there and hanging out after practice. We’ll have food and beverages so you can relax, refuel and get ready for Race Day! Bring a chair or towel to be more comfortable.

3) Costume Run

Another fabulous reason to be at practice on Sunday is the Costume Run! Come in an all-out costume, or a funky hat, tutu, or fun shirt if that is more your style. The main objective is to have some fun, get in your training, and celebrate an incredible season!

4) “You’re Only As Old as You Run” – New York Times Article

When it comes to running marathons, science backs up the cliché that age doesn't matter, or at least doesn't matter very much. Researchers at the German Sports University Cologne took a close look at the finishing times of 400,000 marathon and half-marathon runners between the ages of 20 and 79. They found no relevant differences in the finishing times of people between the ages of 20 and 50. The times for runners between 50 and 69 slowed only by 2.6% to 4.4% per decade. So keep up your training and you will continue to get fitter and faster. What’s the secret to a long athletic career? Nutrition, moderation, discipline, setting goals, proper equipment, good shoes, and experience. Read the New York Times article for a lot of interesting and helpful information: http://www.nytimes.com/2011/09/24/sports/24iht-athlete24.html?pagewanted=1&_r=2&nl=todaysheadlines&emc=globasasa28

5) Coached Practice This Week:

Sunday – Long Run/Walk @ 7:00am

Santa Monica Civic Auditorium

Nike Full – 7 miles

Nike Half – 7 miles

Disney Half – 7 miles

Your Coaches,

Christy, Ed & Abby

Coaches' Notes Week 20

2011-09-26T22:29:00.000-07:00

“It’s not so much what you accomplish in life that really matters, but what you overcome that proves who you are, what you are, and whether you are a champion.”

--Johnny Miller

TV golf analyst and former U.S. Open winner

How far you’ve come! Think back to our first practice, we ran 30 minutes! Now many of you have run 20 miles or are about to run 12 miles for the second time! You are changing your bodies, your lifestyle, your abilities, and hopefully, your outlook as you change the world! Together we’ve raised almost $200,000 to fund cancer research and patient services. The money raised will change the lives of those with blood cancer and will help prevent future diagnosis. Each of you is already a champion (and it’s not even Race Day)!!

Congratulations, those running the Nike Full have entered into the Taper phase of training. Nike Half folks begin their Taper next week. The Taper is one of the most important aspects of marathon training. During the Taper, you cut back on the distance of training runs and walks but you maintain some intensity during your mid-weeks. Reducing weekly and Sunday mileage is vitally important so that you will be fully recovered from previous workouts, while at the same time be completely rested for the Big Event!

Here are a few tips regarding the Taper phase:

Keep stretching as much as possible the weeks prior to your marathon/half marathon.
As you reduce your mileage during the last few weeks, realize that you will not be burning as many calories. You may gain a pound or two if you don't cut back a bit on the amount you eat.
Use care in selecting foods to eat during this time period, aim for nutritious and healthy items rather than processed/high fat products.
Many athletes feel flat and fatigued during their final workouts and wonder how they'll ever make it through the event. This feeling can sometimes cause them to test themselves by training more or longer than they should. Don’t give into this “fear-based training”, it can harm your performance. Keep to the training schedule and trust that you will be going into the race refreshed and peaked for performance.
It’s not unusual for aches and pains to spring up and sometimes in odd / new locations during this time. These pains can show up for no apparent reason. In fact, they were probably nonexistent during the high-volume training phase. Your body is just complaining a little, don’t worry about it too much. If aches and pains emerge, make sure they don’t climb the pain ladder and/or you are ignoring something serious. Be smart, take care of yourself, and you will be good to go on Race Day.
“Taper Blues” – Many athletes notice (or more likely their family and friends notice first) that they're slightly grouchy. Some athletes may feel slightly blue or depressed the week before the race. Others feel they have so much energy they'll go nuts if they don't work out. Don't act on either of these feelings -- just let them pass.
Read motivational books, magazine articles, notes and letters from your friends, or other materials that will provide you with inspiration.

Most of all, know you’ve done all the hard work to get you here. There is little that can be done at this point to improve your race, but there’s a lot that can be done to hurt it. So be smart, avoid activities that can cause injury (don’t take up sky diving for the first time in the next few weeks!), eat well, rest, and stretch. And you’ll have a GREAT day! We can’t wait to see you crossing the finish line!

1) Practice This Week: Marina del Rey @ 7:00am

We’ll be meeting in Marina del Rey for a workout along the beach. Practice starts promptly at 7:00am in the parking lot Dock 52 on Fiji Way in Marina del Rey. Map: http://maps.yahoo.com/;_ylc=X3oDMTExNmIycG51BF9TAzI3MTYxNDkEc2VjA2ZwLWJ1dHRvbgRzbGsDbGluaw--#mvt=m&lat=33.974254&lon=-118.438333&zoom=16&q1=33.976194%2C-118.440565

2) Nike Half – Last Long Training Day on Sunday

Those racing Nike Half, you have your last long training day this week before we begin to taper for the Race. As always on long training days, use this as a Race Day Dry Run. Prepare everything like you will on Race weekend (clothes, hydration, and nutrition). Most important, go to bed early on Saturday, eat a good breakfast, and be well hydrated before we start practice.

3) Important Practice - Course Review and Bone Marrow Drive October 9^th

We’ll review the Nike course in detail after practice on October 9^th. We’ll also discuss race strategy, preparing for your event, hydrating and fueling before and during the race, and answer any other questions you have. In addition, the City of Hope will be there for a Bone Marrow Drive. Plan on being there and hanging out after practice.

4) Important Practice – Costume Run October 9^th…Be There!

Reason #2 to be at practice on October 9^th…the Costume Run! A long-standing Westside Marathon tradition, our last Team practice is a costume run. Come in an all-out costume, or if a funky hat, tutu, or fun shirt is more your style, that works too! The main objective is to have some fun, get in your training, and celebrate an incredible season! We’ll be reviewing your race day weekend, participating in a Bone Marrow Drive, and having some food after practice. This is one practice you don’t want to miss!

5) Coached Practices This Week:

Tuesday – Track Workout @ 7:30pm

Venice High School Track – Walgrove Avenue near Venice Blvd.

Sunday – Long Run/Walk @ 7:00am

Parking Lot Dock 52 – Fiji Way in Marina del Rey

Nike Full – 12 miles

Nike Half – 12 miles

Disney Half – 6 miles (or whatever you want!)

Your Coaches,

Christy, Ed & Abby

Coaches' Notes Week 19

2011-09-26T22:27:00.000-07:00

“My advice is that going to the Olympics and winning a gold medal are great goals, but the real goal should be to be the best that you can be.”

- Debi Thomas

World champion figure skater and medical doctor

With your race a few weeks away, now is a great the time to consider all the elements that will leave you with a lasting feeling your marathon and Team in Training experience were worthwhile endeavors and personal successes. Because of your involvement with TNT you’ll have significant ways to mark your achievement….raised money for blood cancer research and patient services, saved lives, made a difference in the world. You’ll also walk away knowing you met new people, reshaped your body . . . and finished a full or half marathon!

It’s also important to remember your training and racing goals. Clarifying your training and racing goals is a great way to sustain motivation and enhance focus, particularly when the going gets tough. But be sure your goals are much broader then just a time goal. In fact, we encourage first time racers not to have any expectation on time, but to focus on the accomplishment of completing a full or half marathon! Some athletes get so caught up in trying to reach their time goals they lose sight of the journey. New runners are often disappointed in missing their time goal, rather than celebrating they just completed 13.1 or 26.2 miles!! Don’t let that be you!

The journey includes that inner sense of vitality, excitement, and connectedness you experience as you train your body to perform at its best. It's that indestructible feeling you get when everything clicks during a tough workout, as well as the jittery excitement you’ll feel at the starting line. We want you to soak in all you are learning-good and bad-as you move forward. Our hope is that once you have finished your race you can continue to look back on this journey and regain a sense of being a part of something bigger than you could ever imagine.

Sunday is the big Two-0 for those training for the Nike Full! 11 miles for Nike Half! So, let’s start preparing for it now! Go into this week thinking like it’s race week. Prepare now so that you get in all your runs, plan your meals (especially Saturday night’s), get some good sleep this week, and on Friday and Saturday sip on a mixture of half Sports Drink/half Water throughout the day (or Gatorade’s G2 is already the correct mixture) so that on Sunday you are properly hydrated and retain your electrolytes. More on Sunday’s run below.

Everyone is doing great. There may be some tough miles on Sunday and Race Day, but those miles are going to come and go, but your pride and accomplishment will live on forever! We are so proud of you and what you are achieving!

1) 20 Mile Run – Race Day Dry Run, Prepare Now!

For those of you running 20 on Sunday, treat it like it’s your race day. Get to bed at a reasonable hour on Saturday night. Decide what clothes you’ll be racing in and wear them on Sunday. Get up early enough to have a good breakfast (refer to the Nutrition notes if you need a refresher). Be sure to hydrate well the days before and morning of (see notes above about the 50/50 Sports Drink/Water mixture you should drink on Friday and Saturday). If you’ll be carrying your own beverage and/or food with you during the race, carry it with you during practice. Your race won’t have much solid food available on course. If you need more food or more often than it will be available, be prepared to carry it. Remember, “Nothing new on race day”. So if you’re thinking of introducing something new into your routine, try it on Sunday. Otherwise, forget it until a future race!

2) Daily Stretches

We’re in the home stretch to the Nike Women’s Marathon, it’s even more important to be doing some light stretching every day. The “Dailies” and the foam roller are great options. If you’re looking for additional (or new!) options to increase flexibility, check out this video of 6 stretches for runners and walkers: http://www.vimeo.com/20787722

3) Dates to Remember

Sunday, October 2^nd- Practice meets in Marina del Rey

Sunday, October 9^th - Nike course and race strategy review

Sunday, October 9^th - Bone Marrow Drive

Wednesday, October 12^th – Nike Send Off Dinner @ 7:30pm BJ’s Brewhouse

4) Injuries – Modifications and Communications

Some aches and pains are to be expected at this point in the training program. Be smart, take care of yourself, and keep them from getting serious. Remember to RICE any sore spots: Rest, Ice, Compression, and Elevation. Most importantly, communicate with us any injuries, aches, or concerns so we can make any modifications to your training program if necessary.

5) Track Workouts – Now at Venice High School

Tuesday night Track Workout is at Venice High School at 7:30pm. Park on Walgrove Avenue and walk between the two white buildings north of the pool to wind your way to the track. Remember to bring something to drink and warm clothes to put on after the workout.

6) Ocean Cool Down After Practice – Bring a Towel

This week will be a great day for everyone to plan on “soaking” their legs in the ocean at the end of practice. Bring a towel and other items you may want to put on after (flip flops, sweats).

7) Coached Practices This Week:

Tuesday – Track Workout @ 7:30pm

Venice High School Track –Walgrove Avenue near Venice Blvd.

Sunday – Long Run/Walk @ 7:00am

Santa Monica Civic Auditorium

Nike Full – 20 miles

Nike Half – 11 miles

Disney Half – 6 miles (or whatever you want!)

Your Coaches,

Christy, Ed & Abby

FUNdraiser at Veggie Grill!

2011-09-16T08:51:00.000-07:00

Your teammate Stephanie Harry is hosting a FUNdraiser at the Veggie Grill next Thursday! Come eat some yummy food and support LLS!

Coaches' Notes Week 18

2011-09-12T22:12:00.000-07:00

“There isn't a person anywhere who isn't capable of doing more

than he thinks he can.”

--Henry Ford

Believe it or not, we’re about 5 weeks away from the Nike Women’s Marathon! You have all come so far! Be sure to continue your terrific progress by sticking to your training schedule for the next three weeks. Yes, we want you to be committed to the schedule every day for the next 3 weeks!! The upcoming 3 weeks are important to have you well conditioned to complete your race. If you dedicate yourself to the schedule, you will be in a position to have the most fun and most comfort completing your race. That’s all we ask, 3 weeks of putting yourself and your training first. Eat well, rest, get to bed early Saturday night so you can be at practice on time Sunday morning (that’s only 3 Saturday nights to be in early, you can do it!), come to practice, stretch, get in all your runs, walks, and cross training, and tell yourself, “I’m going to have a GREAT race day!”

Let your friends and family know that these are the weeks you may not be as accessible to them. Let them know ahead of time so they won’t be offended and can make plans to accommodate your training schedule. They’ve supported you this far, this is the time their support is really critical. You can make it up to them after the race!

You are all doing a terrific job with your training! We’ve still got some long days ahead of us. Here’s a quick tip to keep in mind while you’re training, it's common for athletes to tighten up their shoulders or other muscles as they get tired. But all that stiffness and tension wastes energy and makes you less efficient. When you feel tired and your technique starts slipping, ask yourself, “Where am I tense, and what can I do about it?” Sense and respond with the correct adjustments which might be as simple as straightening your arms and shaking them out, reminding yourself to lower your shoulders, standing up straight, or looking ahead and not at the ground.

Three weeks of putting yourself and your training first. How great is this?! A reason to put yourself first for three whole weeks! Three weeks, in the big scheme of life, that’s not too much to ask!

1) IT Band Syndrome

A few of our athletes have IT Band Syndrome, the most common cause of lateral knee pain in runners. The key to IT Band Syndrome is to start addressing it immediately if you feel any pain in the outer part of your knee. Many of the elements of treatment and prevention include rest, ice, anti-inflammatories, and stretching. Some find relief by wearing an IT Band Strap. Attached are some IT Band stretches that anyone can do to prevent/treat IT Band Syndrome. Perform the stretches two to three times daily, focusing on the muscles that are excessively tight. If you have any questions regarding IT Band Syndrome or any other pain, please feel free to ask.

2) Track Workouts – Now at Venice High School

We’re moving Track Workouts to Venice High School. We’ll still meet Tuesday evenings at 7:30pm. The track isn’t as nice, but the parking is a lot easier! The entrance to the Track is on Zanja Street off of Michael Avenue. Park on one of the side streets off Zanja Street. Remember to bring something to drink and warm clothes to put on after the workout.

3) Bring a Recovery Drink/Snack for After Practice

Be sure to bring a recovery snack/drink to consume within 30 minutes of practice on Sunday so you can optimize your recovery, avoid muscle fatigue, prevent injuries, and be ready for your next workout!

4) New York Times Article – “Can Running Actually Help Your Knees?”

You may be interested in a NY Times article about the effect of running on knees. In one study, no major new internal damage in the knee joints of marathon runners was found after a 10-year interval. Another study followed middle-aged, longtime distance runners for nearly 20 years. At that time, 6.7% of the runners had mildly arthritic knees, while none of an age-matched control group did. After 20 years, however, the runners’ knees were healthier; only 20% showed arthritic changes, versus 32% of the control group’s knees. Barely 2% of the runners’ knees were severely arthritic, while almost 10% of the control group’s were. So, congratulations, with your training you are well on your way to having a lifetime of healthy knees!! For the complete article: http://well.blogs.nytimes.com/2009/08/11/phys-ed-can-running-actually-help-your-knees/?ref=magazine

5) Dates to Remember

On Sunday, October 2^nd will be meeting in Marina del Rey for practice. The Nike course and race strategy review will be held after practice on Sunday, October 9^th.

6) Hill Training Thursday Nights Cancelled

Thursday night Hill Training has been cancelled due to darkness. We hope to see you at Track Practice on Tuesday nights.

7) Coached Practices This Week:

Tuesday – Track Workout @ 7:30pm

Venice High School Track – Zanja Street (north of Washington Blvd.) between Walgrove Avenue and Alla Road

Sunday – Long Run/Walk @ 7:00am

Santa Monica Civic Auditorium

Nike Full – 10 miles

Nike Half – 10 miles

Disney Half – 4 miles (or whatever you want!)

Your Coaches,

Christy, Ed & Abby

Polo Tourney and Summer Picnic - Fundraiser Event this Saturday!!

2011-09-08T08:43:00.000-07:00

Your teammate, Lizelette Kinnear, is hosting a Polo Tourney and Summer Picnic this Saturday afternoon in the Pacific Palisades! In exchange for your support for cancer research, you will enjoy a summer picnic of wine/beer/lovely cheeses while watching some of our local polo teams battle for the 9th Annual Hector Sustaita Memorial Tournament title.
Details:
WHO: You and anyone else interested in doing something remotely interesting on a lovely summer afternoon

WHAT: Polo Picnic and Fundraiser for the Leukemia and Lymphoma Society

WHEN: Saturday, September 10th, 1-5pm

WHERE: Will Rogers State Park - Pacific Palisades (1501 Will Rogers State Park Road, Pacific Palisades, CA 90272)WHY: Because you like one or more of the following: sunshine, grass, horses, wine, cheese, or donating to charity!

HOW: Please kindly RSVP to Lizelette before this Friday at noon at: (310) 696-9459 or l.j.kinnear@gmail.com. At the event, please bring a requested $30 donation, and some cash for the parking lot.

Bring a blanket. Get festive with polo attire—thinking Sperry Top-siders and floppy hat or fedora. :) Let’s enjoy one of the last opportunities before summer ends to soak in a sunny afternoon!!

http://www.willrogerspolo.org/

Coaches' Notes Week 17

2011-09-05T22:20:00.000-07:00

"How lovely to think that no one need wait a moment, we can start now,

start slowly changing the world!”

-- Anne Frank

CONGRATULATIONS to all our Disneyland Half Marathon athletes!! What an amazing and memorable day!! All our Westside athletes had a great day from the moment the gun went off at 6:00am! You crossed the finish line as endurance athletes, successful half-marathoners, and Team in Training Heroes!

There were over 300 Team in Training fundraising athletes running or walking the Disneyland Half Marathon. Collectively these incredible athletes raised over $800,000 for the Leukemia & Lymphoma Society. The Westside Team alone raised about $100,000! And we had the number one fundraiser of the entire event on our Team! Congratulations to Joel Marcus and the almost $13,000 he raised! Think we can’t change the world? Think again! Just imagine what this money can do to further LLS’s mission to cure Blood Cancers by 2015!

The day was memorable for many things, but mostly for the amazing Team in Training spirit. Runners, supporters, coaches, and campaign managers were all over the course. You couldn’t go a few feet without hearing “Go Team”. Strangers sharing a purple shirt, a dream, and a connection became friends. They’d shout encouragement, run together, walk together, check on each other and celebrate their finish, long before they’d actually made it to the finish line. We were thrilled to see you running and walking with teammates and looking out for each other, supporting your teammates and keeping each other going. We really were a Team in every sense of the word. And we loved it! Team in Training was out in force! It made us proud.

Best of all, we saw you all have a great day and finish with smiles! The Finishers’ Medals and shirts looked great on you all! We were so proud to see you wearing them and hope you didn’t strain your neck wearing that Disneyland that medal around!

We are very proud of all that you’ve accomplished in the last few months, your fundraising, training, positive outlook, “Go Team” spirit, fun attitude on the course, and the belief in yourself for tackling a half marathon and making a difference for so many people. You really are heroes; it’s been wonderful to be a part of it all.

1) After the Disneyland Half Marathon
You’ve finished the Disneyland Half Marathon!! Now what? Time to recover! It generally takes a minimum of two weeks for the body to recover from the strain of completing a half marathon. A good rule is that the training you do in the two weeks following a marathon should be a near mirror of what you did the last two weeks before: in other words, a reverse taper. Your eating after a marathon also should be similar to your eating before one, since a healthy diet can help refuel your muscles as well as fuel them.

Keep stretching. Drink water. Get a massage if you like them and have the means. Start back up with easy running and walking later in the week and then slowly ramp it up in the next few weeks.

But most of all, come to practice Sunday with those finisher’s shirts and medals on and share your stories with your teammates!

2) Parking for Track Training

Reminder, Santa Monica College is back in session and there’s quite a bit more activity at the school. Parking has become more challenging. Plan on arriving early so you have time to find a spot. The school lots require a parking permit. Please park in the lot at your own risk. Street parking is available on Pearl Street and several streets north of Pico Blvd. Be sure to read all parking signs.

3) New Shoes before Your Race – Now is the Time to Get Them!

Nike folks, if you are in need of new shoes before your race, be sure to get them soon so you have time to break them in before the race. Running shoes should be replaced about every 300-400 miles. So, if you’re running in the same pair you started training with, it’s about time for a fresh pair. Arch and Sole is a Team in Training partner and offers a discount.

4) Foam Roller Video

As we’ve discussed, the foam roller is a great way to relieve muscle tension to prevent injuries. Here’s a video that demonstrates how to use a foam roller on three key muscle groups for running and walking: http://www.vimeo.com/19848687 If you don’t have a roller, you can find them at most sporting goods, running stores, and gyms. We have foam rollers available for use after practice.

5) Not Just What You Eat, It’s When You Eat

We’ve covered nutrition, but it’s so important we’re going to remind you about it (again)! Competitor Magazine has some nutrition advice:

Nutrition before working out should include carbs to fuel your workout.

Within 30 minutes following a workout, it is essential to eat or drink something with a three-to-one carb-to-protein ratio for optimal recovery and to reap the benefits from the workout. According to the director of Sports Nutrition at UCLA, “Look at your body like a tree. When you recover properly you put leaves back on the tree and you also grow more branches, improving your endurance and overall fitness level. The 30-minute window is the only opportunity to grow those branches.”

We’ve got a long run on Sunday, let’s all be sure to practice our nutrition and hydration. Eat breakfast before you get to practice (and include carbs). Bring gels, blocks, bars, nuts, pretzels, or whatever works for you to get in the calories you need for a long effort (remember you should be taking in 200-300 calories an hour during a long training day!).

6) In Need of a Training Refresher on Any Topic? – Let us Know!

Over the last few months we’ve given you a lot of information related to training (nutrition, hydration, stretching, etc). If feel like you need additional information or a refresher on any topic we have/have not covered, please let us know.

7) Ocean Ice Bath on Sunday

Many of you have discovered the wonders of a post-run “ice bath”. It’s a great way to cool down those hot, inflamed muscles after your long effort. Plan on a quick walk into the ocean after your run/walk on Sunday. Bring a towel and other items you may want to put on after (flip flops, sweats).

8) Coached Practices This Week:

Tuesday – Track Workout @ 7:30pm

Santa Monica College Corsair Field – off of 16^th Street between Pico Blvd. and Pearl

Sunday – Long Run/Walk @ 7:00am

Santa Monica Civic Auditorium

Nike Full – 18 miles

Nike Half – 8 miles

Disney Half – 4 miles

Please remember, if you are having any aches and pains please let us know! If you have questions of any kind, we're here to help.

Your Coaches,

Christy, Ed & Abby

Disneyland Half Marathon Race Tracker

2011-09-02T21:34:00.000-07:00

Sign up to track yourself or someone else during the Disneyland Half Marathon on Sunday. Tell family and friends to track you (if you dare :)

http://www.xacte.com/templates/disney/half

Click HERE for course map!

Coaches' Notes Week 16

2011-08-29T22:54:00.000-07:00

“It's kind of fun to do the impossible.”
-- Walt Disney

Hard to believe, but Sunday is the Disneyland Half Marathon! After more than three months of dedication and training, congratulations to our incredible athletes who have completed their fundraising and training and are off to their big race.

Know that you are all physically ready. Now it’s up to you to believe in yourself, trust in your abilities, visualize the finish line, and have a great day. Most important, enjoy that incredible moment when you cross the finish line!! Your coaches, captains, mentors, campaign manager and fellow teammates are all so proud of you! We can’t wait to see you out on the course and hear all your stories about what is sure to be a fabulous weekend!

Our Sunday run was one to remember! It was warmer than most days we’ve been training. Despite the heat, everyone completed the route (our longest ever for the full-marathon folks) and are now stronger for it…mentally and physically! Great job!

Your training successes, the ups and downs, should all serve to build your confidence. You can benefit from Sunday’s practice and any other challenging day by remembering it. Yes, we said remember it! You want to reflect on a tough workout, one where you didn’t feel great but you gutted it out. You were tough. This shows you can do it. You are tough. You can handle the ups and downs of training and get to the finish line.

Using this retrospection, also think back to your best workouts. Relive them in your mind. Bolster your confidence knowing that you are fit, fast and ready. Bring on the race! Then you’ll get out there and perform like you (and we) know you can!

1) Disneyland Half Marathon Here We Come!

Disneyland Half Marathoners, here you are…several long training days under your belt, tapering for race day, and the knowledge that physically and mentally you are ready to have the race of your life! You ARE ready! You’ve done all the work, now you need to just go and have a great weekend! Have a restful week, get in easy midweek runs or walks to maintain your muscle memory, minimize the risk for injury, hydrate, eat well, and stretch. Minimize your stress…pack ahead of time, bring along any food you’ll want to eat prior to the race and the morning of, and load your iPod with your favorite tunes. Enjoy your weekend and get ready to have a great day!

2) CHANGE IN DAY & LOCATION: Saturday in Marina del Rey

Nike Half and Full folks, we’ll be meeting this week on Saturday!! We’ll be meeting at 7am in the parking lot at Dock 52 on Fiji Way in Marina del Rey. Map: http://maps.yahoo.com/;_ylc=X3oDMTExNmIycG51BF9TAzI3MTYxNDkEc2VjA2ZwLWJ1dHRvbgRzbGsDbGluaw--#mvt=m&lat=33.974254&lon=-118.438333&zoom=16&q1=33.976194%2C-118.440565

3) Prepare for Saturday’s Training - Bring Water, Eat Breakfast, Practice Carrying Food/Calories

Be sure you prepare for Saturday’s training day, we’re going 12 miles! Eat breakfast so you are fueled up. Bring water or sports drink (we’ll only have one aid station this weekend!). Bring gels, blocks, bars, nuts, pretzels, sandwiches, or whatever works for you to get in the calories you need for a long effort (remember you should be taking in 200-300 calories an hour!).

4) Nike Full – Recovery Week

Nike Full folks, this week is a well-deserved Recovery Week! Our mid-week and long runs are shorter. We use this time to let our bodies recover from the last three weeks of hard effort. So, please do just that! Keep to the schedule and if you’re nursing any aches and pains, this is the week to cut back on your running. It’s OK to miss a run or two this week if you’ll be all the better for it. Remember, Recovery Weeks are the weeks where the most benefit takes place, but it won’t happen if you don’t rest and recover!

5) Track Training and Parking

Reminder, Santa Monica College is back in session. It will now cost $10 to park in the school parking lots. Please park in the lot at your own risk. Street parking is available on Pearl Street and 14^th or 15^th north of Pico Blvd. Be sure to read all parking signs. Also, if you’re running Disneyland this weekend, we recommend staying flat for your mid-week runs and walks.

6) Injuries – Modifications and Communication

Some aches and pains are to be expected at this point in the training program. Be smart, take care of yourself, and keep them from getting serious. If it hurts to run or walk, then you may want to consider aqua jogging. If it hurts to run but walking is pain-free, either aqua jogging or walking is OK. Remember to RICE any sore spots: Rest, Ice, Compression, and Elevation. Most importantly, communicate with us any injuries, aches, or concerns so we can make any modifications to your training program if necessary.

7) Team Dinner and Celebration – Wednesday 7:30pm at Frito Misto

We’re looking forward to seeing everyone at our Team Celebration Dinner on Wednesday at 7:30pm:

Fritto Misto
601 Colorado Ave.
Santa Monica CA

8) Coached Practices This Week:

Tuesday – Track Workout @ 7:30pm

Santa Monica College Corsair Field – off of 16^th Street between Pico Blvd. and Pearl

Saturday – Long Run/Walk @ 7:00am

Marina del Rey Dock 52 on Fiji Way

Nike Full – 12 miles

Nike Half – 12 miles

Sunday – Long Run/Walk @ 6:00am

Disneyland Anaheim, CA

Disneyland Half – 13.1 miles!

See You Real Soon!

Your Coaches, Christy, Ed & Abby

Route for Sunday 8-28-11

2011-08-26T19:06:00.000-07:00

Here is a map of the route for Sunday 8-28-11. You should have already received an email with printed directions and a link to the mapmyrun page, but if you didn't here it is:

http://www.mapmyrun.com/routes/view/47900028.

You can download the map (and enlarge it) by clicking on it, it will open in a new window, and then right-click and "save image as." The route is as follows: We'll head up Ocean to Entrada. EVERYONE will power walk up Entrada to San Vicente (we'll talk more on that Sunday). Nike Half and Disneyland Half: you'll continue up San Vicente to 14th Street. Turnaround at 14th Street and return down San Vicente to Ocean to Colorado (pier) back to the Civic Center. Nike Full: you'll continue up San Vicente to 14th Street. Turnaround at 14th Street and return down San Vicente to Ocean to Colorado. Turn around at Colorado and head back up Ocean to San Vicente. Stay on San Vicente until you hit Wilshire. Turn around at Wilshire, come back down San Vicente, to Ocean, to Colorado and back to the Civic Center.

Team Photos

2011-08-23T09:00:00.000-07:00

Check out these great photos of our team!

Coaches' Notes Week 15

2011-08-21T21:02:00.000-07:00

"Remember, the brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to give us a chance to show how badly we want something. Because brick walls are there to stop the people who don't want it badly enough. They're there to stop other people."
— Randy Pausch (1960-2008), “The Last Lecture,” Carnegie Mellon University

Wow, week 15! We’re discovering half and full marathon training is not easy (if it was, everyone would do it!). You may be experiencing a few aches and pains (and in places you didn’t know you had muscles or tendons!), you might be a bit fatigued, perhaps it’s getting harder to work in those mid-week runs. Or, you may have discovered running 12 or 16 miles is kinda hard! Rest assured, it’s all part of the process and is normal! These are the brick walls we overcome. Others training for a full or half marathon may not, but Team in Training athletes WILL overcome them! We have the drive, determination, and support of the Team to continue on when the going gets a little tough and the brick walls seem insurmountable. We, as a Team, will stand together at that finish line and be there to celebrate at the end of 13.1 or 26.2 amazing miles!

You all have continually demonstrated that you’re tough, well trained, and mentally ready and driven to succeed at your race. You are doing an amazing job with your training and your fundraising and every week it gets better and more rewarding! And when you stand at the finish with your finisher’s medal around your neck, you’ll ask, “What brick walls? Not an issue for me!” And we can’t wait to be there to see it! Just a few weeks away!

1) Disneyland Half Marathon - Welcome to the Taper!

Disneyland Half Marathon folks, your race is almost here. How far you’ve come! Think back to our first practice, we trained for 30 minutes! Now you have completed 12 miles and are tapering for the Disneyland Half Marathon. You have changed your bodies, your lifestyle, your abilities, and hopefully, your outlook as you changed the world!

Welcome to the Taper phase of training! Your mileage reduces to get you rested and ready for race day. Here are a few tips regarding the Taper phase:

Keep stretching as much as possible
As you reduce your mileage during the last weeks also cut back a bit on the amount you eat
If aches and pains emerge, make sure the pain doesn’t climb the pain ladder and/or you are ignoring something serious
Keep to the training schedule (don’t do anything more!) and trust that you will be going into the race refreshed and Peaked for Performance!!

Some athletes may feel slightly blue or depressed the week before the race. Others feel they have so much energy they'll go nuts if they don't work out. Don't act on either of these feelings -- just let them pass

2) Disneyland Race Strategy and Course Review – Sunday After Practice

After practice on Sunday we’ll review the Disneyland course. We’ll also discuss race strategy, preparing for your event, hydrating and fueling before the race, and any other questions you have regarding the weekend. You’ll also receive your race packet with hotel information, TNT event tickets, and more. Your race packet will not include your race bib, you will need to pick that up at the Disneyland Half Marathon Expo. Bring a blanket or chair on Sunday so you can sit comfortably and relax during our discussion. We’ll have a pot luck for you to enjoy (more details to come).

3) What Will be Served on Your Course

As a reminder, here’s what will be served on your course:

Disneyland Half Marathon: 9 beverage stations

Drink – Powerade & Water
Energy: Clif product

Nike Women’s Marathon: 14 aid stations

Drink: Gatorade Endurance Formula
Energy: Luna Bars and Luna Sports Moon Energy Chews

If you want different food or beverage or more than what they’ll be serving, prepare to carry it with you during the race.

4) Track Workouts – Tuesdays @ 7:30pm Santa Monica College

Tuesday nights are now Track Workouts. The track is a great place to perfect your form and increase your efficiency and pacing. Meet at the Santa Monica College Corsair Field (off of 16^th Street between Pico Blvd. and Pearl Street) at 7:30pm on Tuesday nights. On campus parking is FREE this week and is accessed off Pico Blvd. at 17^th Street. Parking Structure 3 is closest to the track. Bring a watch, water bottle, and something warm to put on after your run.

5) New Mid-Week Run – Thursday @ 7:30pm Hill Training

Mentors Becky and Susan have added a mid-week hill training session to the schedule. They meet at the same Hill Training location. Weren’t able to make Hill Training? Loved Hill Training so much you want more? Join them on Thursday nights at 7:30pm at 21^st Street and Dewey in Santa Monica.

Also, please note that the 6:30pm mid-week run at the Santa Monica Civic Auditorium has been canceled.

6) Training Reminder – Practice on Saturday, September 3^rd

Just a reminder for those training for Nike, Labor Day weekend practice will be on Saturday so we can get in practice and cheer our teammates that Sunday at the Disneyland Half Marathon.

7) Ocean Cool Down After Practice – Bring a Towel

Many of you took our advice and spent some time in the ocean after practice. It was so effective, plan on doing it again! A 10-15 minute stand in the ocean after your run/walk is a great way to cool down those hot, inflamed muscles after your long effort and is more fun than an ice bath! Bring a towel and other items you may want to put on after (flip flops, sweats).

8) Coached Practices This Week:

Tuesday – Track Workout @ 7:30pm

Santa Monica College Corsair Field – off of 16^th Street between Pico Blvd. and Pearl

Sunday – Long Run/Walk @ 7:00am

Santa Monica Civic Auditorium

Mileage:

Full – 17 miles

Half – 6 miles

Please remember, if you are having any aches and pains please let us know! Or have questions of any kind, we're here to help you.

Your Coaches, Christy, Ed & Abby

Palos Verdes Ice Bath Fun!

2011-08-16T09:32:00.000-07:00

Hi there TEAM! Check out these awesome photos from last Sunday's run in Palos Verdes. We were all a bit achy from the hills so we hopped in the ice cold fountain to recover. Thanks London for sharing these! Great job to everyone who conquered those hills.

Coaches' Notes Week 14

2011-08-15T21:27:00.000-07:00

“It isn't what you have in your pocket that makes you thankful, but what you have in your heart.”

--Anonymous

We always think it, but in case we haven’t said it recently, thank you for joining Team in Training and recommitting to see it through to Race Day. Thank you for being a part of TNT and making a difference in the world. We have known all along you could take on this challenge, and every day you continue to prove us right! Now you are starting to believe it too. With every “first-time” half or full marathon there is some nervousness that won’t go away….until mile 13.1or 26.2. That is normal! When the nerves leave you there will be a hole to fill and it will be filled with PRIDE!

We are sure you have all probably done more in the last few months than you may have thought possible. You’ve certainly raised a lot of money for the Leukemia & Lymphoma Society! Many of you have already surpassed your minimums!! Congratulations! Collectively, we’ve raised $110,000 to fight blood cancers! Outstanding! Keep up the great work and let’s raise the bar and see how much we can blow past our minimums. Every dollar raised makes a difference. YOU are making a difference!

Then there’s the mileage…many of you may already be running or walking further than you thought you ever could! You are all doing great and your training is really coming along. Outstanding work this weekend! After a few lloonnngg miles, everyone finished feeling better than they expected. You’re putting in the work and it’s paying off. We know you’re each capable of finishing your race with relative ease. It’s so rewarding to see you start to believe it! You have all become strong runners and walkers, both physically and mentally. Keep up the great work!

Congratulations to everyone that joined us in Palos Verdes. Not only was it our longest run to date, it was a challenging course. If you were tired after practice, you were not alone! We’ve had some tough runs the last few weeks and the mileage is getting serious, so it’s not unusual to be a little tired. Hopefully you took a great nap on Sunday and followed the 5 Steps to Recovery.

Again, thank you for the opportunity to train with such a great group of people, to raise awareness and money for the Leukemia & Lymphoma Society, to help change the lives of others, and to be a part of this fabulous and exciting journey.

1) New Meeting Time – Starting Sunday We Meet at 7:00am

Starting THIS week, we’ll be meeting every Sunday at 7:00am. As our practices get longer, you’ll be glad for the earlier start! Please be punctual. We have fewer announcements and will begin running and walking earlier every week.

2) Track Workouts – Tuesdays @ 7:30pm Santa Monica College

Tuesday nights are now Track Workouts. The track is a great place to perfect your form and fine-tune your pacing, plus it’s a lot of fun! We have workouts for all levels, speeds, and to help you achieve your own personal goals. Meet at the Santa Monica College Corsair Field (off of 16^th Street between Pico Blvd. and Pearl Street) at 7:30pm on Tuesday nights. Try to eat a little something before your run. Track workout (or any workout) on an empty stomach is no fun! On campus parking is FREE the next two weeks and is accessed via 17^th Street off Pico Blvd. Parking Structure 3 is closest to the track. You can try street parking, but be sure to follow all the parking signs. Bring a water bottle and watch with you! Address: 1900 Pico Boulevard, Santa Monica, CA Campus Map: http://www.smc.edu/campusmap/printable_maps/SMC-2D-Map_12-Clr_2-11.pdf

3) Jack Archey’s “Training with TNT” Video

A special thank you to Jack Archey for sharing his personal Mission Moment with us on Sunday and serenading us with his fabulous “Training with TNT” song! Missed it? Can’t get enough? Check it out: http://www.youtube.com/watch?v=a8n5PJ0uDcA

4) Ocean Cool Down After Practice – Bring a Towel

Plan on a quick walk into the ocean after your run/walk on Sunday. It’s a great way to cool down those hot, inflamed muscles after your long effort (and a fabulous way to enjoy the incredible scenery and appreciate the amazing place we live!). Trust us, you’ll feel so much better after, you’ll always want an ocean dip after a run/walk! Bring a towel and other items you may want to put on after (flip flops, sweats).

5) New Shoes before Your Race – Now is the Time to Get Them!

If you are in need of new shoes before your race, be sure to get them soon so you have time to break them in before the race. Running shoes should be replaced about every 300 miles. So, if you’re running in the same pair you started training with, it’s about time for a fresh pair. Be sure to visit Team in Training partner Arch and Sole and ask for your TNT discount.

Arch and Sole - 323-857-1775

www.archandsole.net 745 N La Brea Ave., West Hollywood

6) Disney Course Review – August 28^th

Disney folks, mark your calendars. After practice on the 28^th we’ll review the course, race strategies, and answer any questions you have about the weekend.

7) Coached Practices This Week:

Tuesday – Track Workout @ 7:30pm

Santa Monica College Corsair Field – off of 16^th Street between Pico Blvd. and Pearl

Sunday – Long Run/Walk @ 7:00am

Santa Monica Civic Auditorium

Mileage:

Full – 16 miles

Half – 12 miles

Your Coaches,

Christy, Ed & Abby

Coaches' Notes Week 13

2011-08-07T20:36:00.000-07:00

“A goal without a plan is just a wish.”

- Antoine de Saint-Exupery, French writer (1900 - 1944)

There are still a few weeks to go before your race, but it’s not too early to start thinking about your race plan. To do this, many athletes utilize visualization. Visualization is simply visualizing your race. See yourself passing each mile, incorporating your intervals, utilizing the aid stations (When will you stop? What will you eat? How much will you drink?), and, very important, will you be ready for the unexpected? Run through different scenarios in your head so you’re prepared…What if the weather isn’t great? What to do if you get a blister? You forget something? Can’t find your teammates at the start line? If you have a plan in case something goes wrong, you’ll be calm and ready to manage your plan accordingly, which enables you to stay focused on completing your race and keeps your great day on track!

And don’t forget to visualize the finish line! One of the best uses of visualization, and a great motivator, is to see yourself crossing that finish line! And in just a few weeks, your visualization will become real! We can’t wait!

We’ve got a big training week ahead of us. Be sure you’re paying attention to your nutrition and hydration all week. And be sure to eat breakfast on Sunday morning to fuel up (see notes below)! Keep up the fabulous fundraising and training work. You all rock!

1) Change in Sunday Location – Meet in Palos Verdes at 7:30am

We’ll be meeting on Sunday in Palos Verdes for what is typically one of the favorite courses of the entire season. Enjoy beautiful ocean and city views as we train along the bluffs of PV. The hills of Palos Verdes will help prepare you for Nike. If you’re racing Disney, this course will get you stronger to race easier and more efficiently.

Meet on the grass at:

43 Malaga Cove Plaza

Palos Verdes Estates, CA 90274

2) Updated Training Schedule

The season’s remaining training schedule is available. Note, there is now a separate training schedule for each race, distance, and run or walk program. Be sure you’re following the right one!!

3) Foam Roller Clinic Refresher

A foam roller is a great way to stretch, work on sore muscles, strengthen your core, and prevent injuries. Thanks to Coach Abby for reviewing how to effectively use a foam roller. Here are some links to stretches and core work you can do with a foam roller. If you don’t have a roller, you can find them at most sporting goods, running stores, and gyms. Coach Christy will be at practice early on Sunday. Come a few minutes early and foam roll a bit before practice. After too!

http://runningtimes.com//Article.aspx?ArticleID=9911

http://sportsmedicine.about.com/od/flexibilityandstretching/ss/FoamRoller.htm

4) Nutrition Reminder –Fueling Before and During Long Training Days

Fueling long efforts is extremely important. Get this wrong and you can easily have a bad workout or race. As we get into some serious mileage, it’s worth a refresher so you stay fueled throughout training and don’t “poop out” at the end or “bonk”. If you have any questions, your coaches are happy to help.

The body burns energy faster than it can be replaced. You can easily burn 500 to 1,000 calories per hour, but you can only replace a portion of that. To maximize performance, it's crucial that you start with as much fuel as possible in your body, and that you consume enough calories to maximize replenishing.

Pre-Workout Meals

· Consume at least 300-600 calories prior to workout.

During Exercise (longer than 1 hour)

· Consume 100-250 calories per hour. The longer the run or walk, the more calories per hour consumed. After 3 hours, be sure to consume 200+ calories per hour.

· Consume 30-60 grams of carbohydrates every hour.

· Consume approximately 6-8 oz of fluid every 15 minutes (24 oz per hour).

Post Exercise (training longer than 2 hours)

· Consume ½ gram of carbohydrate per pound of body weight within 30 minutes of completion. Example, a 200 lb. person should consume approximately 100 carbohydrates.

· Continue consuming high carbohydrate meals for 4 hours post exercise.

5) Five Steps to Quicker Steps

Thanks to Greater LA Walk Coach Chuck Fowler for teaching us how to walk faster. Walking faster is not just important for our walkers. Runners can improve their race times by walking their walk breaks faster. Click here for a hand-out from Coach Chuck on Five Steps to increase your walk speed.

6) Last Hill Training This Week, Next Week Track Workouts

Our last hill training is this week. You can still get a lot of out of it if you haven’t been able to make a few (or any) so come on out and experience the fun you’ve been missing! Our hill training regulars are getting stronger and faster. We’ve got a great workout in store for everyone and you’ll feel great for this weekend. Beginning next week we’ll host Track Workouts at Santa Monica College at 7:30pm on Tuesday nights. The track is a great place to perfect your form and increase your speed. We hope to see you all there!

7) Don’t Forget a Recovery Drink/Snack for After Practice

We’ve got another long effort on Sunday. Be sure to bring a recovery snack/drink to consume within 30 minutes of completion so you can optimize your recovery and be ready for your next effort!

8) Coached Practices This Week:

Tuesday – Hill Training @ 7:30pm

Dewey Street and 21^st Street in Santa Monica

Sunday – Long Run/Walk @ 7:30am

Malaga Cove in Palos Verdes Estates (see above for address)

Mileage:

Nike Full – 14 miles

Disney and Nike Half – 11 miles

Your Coaches,

Christy, Ed & Abby

Coaches' Notes Week 12

2011-08-01T23:17:00.000-07:00

“Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.”

--Michael Jordan

Wow! You certainly climbed it on Sunday! Great job to everyone on a challenging course. We knew you were ready for a little “altitude adjustment”. Now you have the confidence in yourself to know you can tackle a few hills. We’ll do more hill training throughout the season so you’ll be more than ready come race day.

Race Day is quickly approaching (5 weeks for Disney and 11 weeks for Nike). The mileage is starting to get up there. Disney folks, these next few weeks are important weeks for your training. Be sure to keep to the training schedule, get in your stretching, rest, nutrition, and hydration. You’re doing all the things required to have a great race day! Nike folks, same advice. Everyone is doing a great job in preparing to have a fabulous race and season. We are so excited for you!

1) CHANGE IN LOCATION: Sunday in Marina del Rey

On Sunday we’ll be meeting in Marina del Rey for a beautiful recovery week workout next to the beach. Practice starts at 7:30am in the parking lot at Dock 52 on Fiji Way in Marina del Rey. Map: http://maps.yahoo.com/;_ylc=X3oDMTExNmIycG51BF9TAzI3MTYxNDkEc2VjA2ZwLWJ1dHRvbgRzbGsDbGluaw--#mvt=m&lat=33.974254&lon=-118.438333&zoom=16&q1=33.976194%2C-118.440565

2) Recovery Week – Keep to the Schedule! No Additional Training Sessions!

This week is a recovery week! What does that mean? To optimize your training, our program balances training and recovery. Training provides the stimulus for your body to adapt to the increased mileage and effort. Recovery is when you allow your body to positively adapt this higher level. You might think it’s the hard effort that’s most important to changing your body to handle endurance training! Wrong! It’s the recovery where the most benefits take place. If you don’t give your body the time to heal, rest, and recover, you increase the likelihood of fatigue, injury and burnout. The whole idea of Recovery is to rejuvenate your body for another three weeks of hard effort.

What to DO in Recovery Week? Keep to the schedule…no more than what’s on it! What NOT to do in Recovery Week? NO “make-up runs/walks” because you missed one three weeks ago!! NO “I’ll go 10 miles this week because I missed last week”!! We’ve got time to get in those long efforts. If you weren’t able to get in your long walk/run last week, DO NOT try to make it up this week. We’ll adjust your training next week. Walks/runs you’ve missed are behind you now. No making them up after the fact! We only look forward!

3) “Five Quick Steps to Quicker Steps”

Coach Chuck Fowler will be joining us Sunday for a second round of walk clinics. This one highlights speed and how to accomplish it. If you’re a Walker, you don’t want to miss Coach Chuck’s "Five Quick Steps to Quicker Steps". He’ll also be joining us for our workout to offer tips on form and ways to improve it.

4) Stretch for the Bottom of Your Foot – Daily Stretch Makes a Big Difference

We’ve heard from a few people about pain and/or tightness on the bottom of their feet or arches. It could pain that starts at the beginning of a training session and gets better or goes away as you continue your run/walk but returns when your run/walk is complete. It might also be stiffness and pain in the morning or after resting, especially the first few steps!
Do the following stretch if you already feel some of these symptoms. Even if you don’t, do this stretch to prevent any symptoms from occurring.

Do this stretch every time BEFORE you take a step and get out of bed (you need to warm up the tendon BEFORE you put your foot down!!). If you get up in the middle of the night, do the stretch before you put your foot down too!

Plantar Fascia Stretch: While seated, place your left foot across your knee. Using your left hand, pull your toes back toward your shin until you feel a stretch in your arch. Run your thumb along the bottom of your foot--you should feel tension. Hold for a count of 10. Repeat with the Right foot.

5) Injury Prevention – Handout to Review

Thanks to Dennis Lisaius of LA Sports Massage for providing massage therapists to give our athletes a great post-training massage. He’s also provided a hand-out on preventing injuries during the training season. If you had a good experience with LA Sports Massage on Sunday, please "Like" them on Facebook and write a few comments about the massage you received. http://www.facebook.com/LASportsMassage

6) Coached Practices This Week:

Tuesday – Hill Training @ 7:30pm - Dewey Street and 21^st Street in Santa Monica

Sunday – Long Run/Walk @ 7:30am - Dock 52 on Fiji Way in Marina del Rey!! See above for directions!

Disneyland Half Marathon – 6 miles

Nike Half Marathon – 6 miles

Nike Full Marathon – 8 miles

Your Coaches, Christy, Ed & Abby

Coaches' Notes Week 11

2011-07-25T22:29:00.000-07:00

“Motivation has to come from within. I make up my mind to shoot for the moon. Even if I don’t make it, I’ll be among the stars.”

-- Francie Larrieu Smith, five-time Olympic runner

You are all doing an amazing job! You are stars! Every week you get stronger. Whatever your motivation, it’s working! Your commitment to the Leukemia & Lymphoma Society, your dedication to the training program, and your enthusiasm for the Team are inspirational! Continue to believe in yourself and the work you’re doing both fundraising and training, because it will pay off. You are making a difference for so many people and you WILL complete your Marathon or Half-Marathon!

As the runs/walks get longer, it’s even more important to stay focused on Form. As athletes start to tire, often form is the first to go, and it’s the last thing we want to lose! So, as we continue to increase the miles, remember to stay focused on good form: quick feet with short steps, shoulders relaxed and down, arms moving forward and back (not across!) down by your hips, head up, eyes looking forward (not down!) and always wear a smile!

We had a fun practice on Sunday with lots of interesting sights…from hearing “Looking good!” from the Governator on a mountain bike, to seeing a billboard for the Wrolds Best Funnel Cake (terrible typo or is Mr./Mrs. Wrolds baking them?), and a Hawaiian-themed aid station, it was a workout to remember! We’re sure to have many more memorable days as Race Day quickly approaches. We’re looking forward to sharing them with you!

1) Tackling Hills

This week’s workout will include a few hills, so in preparation, we’ll review the mental and physical strategy of hill training and racing before practice. It’s a fun, challenging, and rewarding course. You don’t want to miss it (especially if you’re training for Nike!).

2) Post Workout Massages – FREE!

After practice on Sunday we’ll be visited by one of our Team in Training Partners, LA Sports Massage. Dennis Lisaius, Head Therapist & LA Sports Massage Manager, will share a few tips on Injury Prevention and everyone (that wants one) will receive a complimentary sports massage. Plan on spending a few extra minutes at practice to get in your massage. It’s a great way to recover from a long workout!

3) Post Long Run/Walk Recovery Clinic Review

On Sunday we reviewed the 5 Steps to Recovering from a Long Run or Walk. The attached document is a refresher of the information covered. Follow these steps after long training efforts on Sundays and you’ll recover faster and feel better and stronger on Monday and throughout the week.

4) Upcoming Noteworthy Dates:

Be sure to mark your calendars for the following upcoming events, we’ll give you all the details as we get closer to the dates:

August 7^th – Practice will be in Marina del Rey (with an Increasing Speed Walk Clinic)
August 14^th – Practice will be in Palos Verdes
August 21^st – Practices will start at 7:00am
September 3^rd – Practice (for Nike) will be on Saturday (Disney Half Marathon is Sunday 9/4).

5) Hill Training - Bring Water and a Watch

We hope to see everyone at Hill Training this week. For this week’s workout, you’ll need a watch. Reminder, bring something to drink for during and after the workout.

6) Still Don’t Have a Hydration System? It’s Time!

Our runs/walks are getting longer, so for your own safety, everyone must carry a hydration system of some type (even if it’s just a water bottle). As you know, you should be drinking every 15 minutes, so you need to carry something to drink with you. If you’ve been meaning to buy a water belt or other form of hydration carrier, now’s the time to do it.

7) Coached Practices This Week:

Tuesday – Hill Training @ 7:30pm - Dewey Street and 21^st Street in Santa Monica

Sunday – Long Run/Walk @ 7:30am - Santa Monica Civic Auditorium – 1855 Main Street near the corner of Pico and Main Street

Disneyland Half Marathon – 10 miles

Nike Half Marathon – 10 miles

Nike Full Marathon – 13 miles

Your Coaches,

Christy, Ed & Abby

Coaches' Notes Week 10

2011-07-18T22:20:00.000-07:00

“Eighty percent of success is showing up.”

-- Woody Allen

It’s week 10 and the mileage is starting to get serious! The long runs and walks are the cornerstone to successfully completing a marathon or half marathon. Thanks to Woody for reminding us that the surest way to complete a full or half marathon is to show up (to practice and the race!). Coming to practice and running or walking with your teammates is also the easiest and most fun way to get in the weekly long run/walk.

If you’ve been avoiding practice because you feel you’re behind in your training, haven’t yet met people, or are concerned about your fundraising….COME TO PRACTICE! These are the exact reasons we should see you on Sunday. Your coaches, captains, and mentors can help you with all these concerns and more. If you’re behind in your training, we’ll modify your schedule and get you prepared for your race. We still have time. If you continue to put off your training, it makes it that more challenging.

For those that have been coming regularly, we know you’re improving your conditioning and form because we’re seeing it! We’ve had some fun practices and will continue to have a great time as we increase the mileage (you may not believe us now, but it’s true!). We’re having so much fun, we want to see you ALL out there!

1) Stretching – Daily Sessions of “The Dailies”

You should be doing some stretching every day AND after a run/walk. We’ve an overview of “The Dailies” a series of 4 stretches that take only 2 minutes per leg and work all the major running/walking muscles. Use a towel, belt, yoga strap or Pilates ring and put it around the ball of your foot. Keep your leg as straight as possible on each pose and hold for 30 seconds. You should feel a stretch, not a pull or strain.

Please contact any of the coaches if you have questions or want to target specific muscles.

2) Race Day Start Times – What Time Will You Start?

So you can begin getting mentally and physically prepared for your start time, here they are:

Disneyland Half Marathon – 6:00am
Nike Women’s Marathon (Full and Half) – 7:00am

3) Sports Drinks on the Course

If you want to start training with what they’ll be serving on the course, here’s what we know:

Disneyland Half Marathon – Powerade
Nike Women’s Marathon - Gatorade

4) Recovery Beverage/Food – Plan to Bring Something for Sunday

Optimal performance is dependent on both your pre and post training meals. After a hard workout, the primary focus of recovery should be glycogen replacement. Glycogen is a type of carbohydrate that is stored in your muscles and liver. It is an important fuel source during exercise, especially during endurance events. Since glycogen stores are often depleted after strenuous exercise, they should be restored within 30 minutes post-workout. This is when your body is most efficient at using carbohydrates to produce glycogen for your muscles.

Recovery drinks, recovery bars, chocolate milk, bread, rice, potatoes, pasta, fruits, energy bars and vegetables are excellent choices for your post workout refueling. Plan ahead and bring a recovery food/beverage to consume within 30 minutes of our Sunday run/walk.

A tip for transporting recovery snacks - get an insulated lunch bag (usually found at the 99¢ store), freeze an old water bottle, put the frozen water bottle and your recovery food/beverage in the lunch bag, put it in your car and you’re good to go as soon as you’re done with your post-run stretch. Drinks are still cool and food doesn’t melt! Warning, never drink water out of a bottle that’s been frozen! But you can use it to ice down any sore feet, knees, hips or legs!

5) As, Ps, and SDFRs!

At this point in the season you may start to be feeling a few Aches, Pains, or even a few Something Doesn’t Feel Rights! This is the time to be seeking out your coaches. We can help determine if it is a basic ache and/or pain and how to treat it. We can also help determine if it may be something more serious. Even better, we may be able to help you keep it from becoming something more serious. As much as we like to think it works, denial and avoidance really are not great treatments for endurance training ailments. Come talk to us!

6) Hill Training - Bring Water

We hope to see everyone at Hill Training this week. Reminder, bring something to drink for during and after the workout.

7) Coached Practices This Week:

Tuesday – Hill Training @ 7:30pm

Dewey Street and 21^st Street in Santa Monica

Sunday – Long Run/Walk @ 7:30am

Santa Monica Civic Auditorium – 1855 Main Street near the corner of Pico and Main Street

Disneyland Half Marathon – 8 miles
Nike Half Marathon – 8 miles
Nike Full Marathon – 11 miles

Your Coaches, Christy, Ed & Abby