WannaBeasts Newsletter - Run #2

[Brenda Franks]

Hello WannaBeasts -

Last week was a great run with new faces, new hurdles, familiar faces (I started to say "old" faces, but decided I didn't like to think of my face as old :-)!) and a little heat! Everyone did a great job completing the first run of the season and we look forward to seeing everyone this Saturday. Please note the schedule change for this Saturday, we will run from Omega in Durham.

We used the new interval for the first time last Saturday - 90 seconds of running with 30 seconds of walking. The idea is to glide into your walk and to keep the walk strong. It's very easy to abruptly stop and then stroll, so we will be encouraging you to keep a stronger walking pace during our Saturday runs.

This Saturday will be our magic mile exercise. The magic mile is designed to help you assess your pace to determine if you are in the right pace group. The Galloway method for long run training is to keep your pace 1-2 minutes slower than your pace group (i.e. the 10:30 pace group will average closer to 12:00 pace each Saturday - even slower as it gets longer and hotter). The magic mile will better predict your race time and therefore, it is very important to pair up with the pace group that fits your current fitness level. Some of you may need to move to a faster group, some to a slower group and some may be just where they need to be. There is nothing wrong with any of those outcomes!!

On Saturday, we will begin with a 1-mile warm up.  We then start the Magic Mile at the Massey Chapel Water stop.  There will be Start and Finish Signs posted along with signs marking 1/4 mile, 1/2 mile and 3/4 mile. Use those to pace your efforts. Runners need to complete the Magic Mile at 75% - 85% effort, but not so hard that you are losing your breakfast. After the Magic Miles are complete, we turn around and  head back for 2 more slow and easy miles. There will be pace charts at the finish for you to check your progress and determine the best pace group for you. The target magic mile for the WannaBeasts (10:30 pace group) is 7:50 - 8:20 at the 75%-85% effort.

Hydration is extremely important and all members are required to carry water. There will be small water bottles for the first few weeks. If you do not have a water bottle or fuel belt, you may want to take advantage of the store discounts during our runs to get one as they are much easier to carry than a plastic water bottle.

Proper clothing is also very important. You will feel much lighter and cooler if you have technical fabric on your body vs. cotton. You can find proper running clothes at all the running stores, Target, Walmart, etc. It is not that expensive and will make a world of difference, especially on these really hot days.

Run #2

When: Saturday, June 13^th, 2015, 7:00 AM  *** Schedule Change ***

(Revised Schedule attached)

What: 4 miles - slow and easy – with Magic Mile

Where: Omega Sports – Durham

At Southpoint Mall

8200 Renaissance Pkwy #1021

Durham, NC 27713

919.361.9060

www.OmegaSports.net

4 mile run: http://www.gmap-pedometer.com/?r=6630635

 

See you all next Saturday!

Brenda