Wannabeasts Newsletter- Week #9
Susan Blackwell
Hi Wannabeasts!
Can you believe it has already been 9 weeks! Wow! We've come a long way!!
Notes from Ron:
Great job completing last week's uphill Magic Mile on the American Tobacco Trail! We were lucky to get a break in the heat last Saturday.
It appears to me our groups have, for the most part, taken the new Walk Break intervals and RUN WITH THEM - literally. Thanks so much for supporting the new intervals and making them work. If anything, I think the new intervals are keeping folks fresher AND faster - and that's a good thing. As we get into our longer runs of 14 + miles we should see a difference in reduced fatigue and faster recovery times. Please let me know what you think and how it's going.
Here's the plan for this week:
Run #9
When: Saturday, August 1st, 2015, 6:30 AM
What: 10 – 14 miles - slow and easy
Where: Fleet Feet Sports – Wade Ave
Ridgewood Shopping Ctr
3546 Wade Ave.at Ridge Rd.
Raleigh NC 27607
Map: http://www.gmap-pedometer.com/?r=6388083
Weather: 68 degrees at 630 AM going up to 80 by 10 AM with sunny skies. A perfect running day!
Running Treats provided by the Thundering Herd at the Glen Eden water stop. Treats to be picked up by the Wannabeasts, who will provide treats for our 8/15 run from Bull City Running.
Message from Fleet Feet Wade Ave:
1. Carpool if possible
2. Park in the lower lot if space is available
3. Stay on the Fleet Feet side of Whole Foods if the lower lot is full
Some additional friendly reminders/notes from your team leads:
- Treats: As stated above, our group has been assigned to provide treats for the long run on August 15th for all 400+ Galloway runners. We all chip in (usually $5/person), and your leaders will do the purchasing and preparing. Any of the Wannabeast leaders are happy to take donations to help fund this endeavor. Thanks in advance for your donation!
- Hydration: not only a good idea during our runs but a good idea to hydrate during the week. Hydrating during the week will definitely set the foundation for a good log run.
- Nutrition: as our runs are getting longer and race season is close....eating something small before the run like a bagel or cliff bar will help fuel the body. Keeping some gel shot blocks or another quick snack (jelly beans) handy will help boost your blood sugar for the last 1/2 of the run. I know they help me.
- Pace: Just a reminder that with such a large group the team leaders need to get everyone back to home base safe, sound and injury free. This week will be the farthest some have gone and we will need to ensure the pace is good for all......nice and steady. If you are having a good week and think moving up the 10 minute group would be ideal....please give it a try. On the flip side- if you are not feeling well, or simply not 'feeling it' this week- think about moving back to the 11's. This way, all are happy.
- Calling out issues: With such a large group- it is often difficult to see what is going on in front of the group. Therefore. It is imperative that we call things out such as when there is issues with the pavement, other runners, or even when there is a bike or dog. Also, the 'call' needs to move from the front and reach ALL the way to the back. This is something that could potentially save someone from getting hurt.
That is all for now.....have a good rest of the day and we'll see you bright and early on Saturday!!
Your team leads.