WannaBeasts Weekly Newsletter

[Brenda Ratliff]

Hello WannaBeasts.

Good job to those who completed the mile repeat exercise last Saturday. Those are tough workouts, but a very good pacing exercise.

Our fall races are around the corner and I wanted to send a few helpful links to help you set and attain your race day goals.

First - Use this link to estimate your race finish time. You will need to think back to your magic mile, plug that time in and your predicted finish time for various race distances will be calculated.
http://www.jeffgalloway.com/training/magic-mile/

Second - Use this link to calculate your average pace needed per mile to attain your race goal. You can also print this out and take it with you on race day to help you maintain a consistent pace throughout your race.
http://www.marathonguide.com/fitnesscalcs/PaceBandCreator.cfm

Last - Use this link to help you determine what pace you need to run/walk to attain the overall pace for your race goal.
http://www.thatpagethere.com/gallowalking.html

Here's our plan for this week:

Run #17

When: Saturday, September 26^th, 2015, 7:00 AM

What: 10 – 26 miles, slow and easy on the American Tobacco Trail.

Where: New Balance Durham

Renaissance Center at Southpoint Mall

6807 Fayetteville Road

Durham, NC 27713

919.484.9500

http://stores.newbalance.com/raleighdurham

http://www.gmap-pedometer.com/?r=5984242

Turnaround at Okelly Chapel.

Dress for rain on Saturday!

Your WannaBeasts Team Leaders

[Jeff Wall]

So, the forecast is for rain Saturday morning.  How would you suggest we dress for rain if we are going long on Saturday (23 miles)?  I'm thinking about wearing normal attire with maybe a hat.  Do we really need a rain jacket when it is mid 60's?  What are the pro's and con's?  Thoughts??

Thanks,

Jeff

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[Brenda Ratliff]

I would not wear a rain jacket but a hat or visor is helpful. 

Sent from my iPhone

[Mindy Crawford]

I agree with Brenda. Stay away from ponchos, Rain Gear, or anything that doesn't breathe. 

I would suggest wearing your normal running gear. You're going to get wet! Enjoy the rain! I actually love running in the rain! :-) 

If you wear any rain gear you end up creating your own little weather system that holds the heat and humidity and moisture against your body. You will be more apt to overheat even with the cooler temperatures.

[Jadine Lee]

Agree with Brenda as well, hat or visor helps to keep the rain from your face.   I like to stick a handkerchief or bandana in my pocket; comes in handy to wipe off the rain from your face. 

Leave a towel and/or set of dry clothes/shoes in your car, too.

Rain can be fun !!!

[Brenda Ratliff]

Hello again WannaBeasts.

The group leaders are trying to make sure we have adequate coverage for the various distances folks are planning to go tomorrow. We may have to combine with the Thundering Herd to ensure all distances are covered.

Please reply to this email if you are planning to go beyond the base distance of 10 and with how far you plan to go.

Also, in case you didn't see Ron's note earlier today about tips for running in the rain.....

1. Don't cancel or postpone your run.  You never know what the weather will be on race day and yes, races are run in the RAIN.

2. Wear a hat - it gives some protection, keeps the water out of your eyes and helps you to retain body heat. 

3. Wear your rain gear. If it gets too hot, you can always take it off and wrap it around your waist.

4. Don't delay at the water and treat stops. You lose body heat when you stand around. Keep moving, no matter how slow. 

5. Chafing is a big issue when you are wet. Do what you normally do lube-wise then double that. 

6. Bring a complete change of clothes for after the run: towel, shoes, socks, tops, bottoms, sports bras, etc. It's very easy to go hypothermic (lose body heat and lower your core temperature) after the run. Changing clothes helps. 

7. Bring your great attitudes. My favorite runs are always the ones run in adverse conditions. 

8. Have any tips of your own to share? Please post them on our Facebook page. RaleighGalloway.

[Tanya Flores]

I plan to run 23 miles tomorrow. Veronica also does as well!

- Tanya Flores

Sent from my iPhone

[Bob Cauthen]

Rebekah and I will be running 22 miles.

----

Bob Cauthen

bob.c...@gmail.com

[Jeff Wall]

I will be running 23.

I'm sure we can convince Bob and Rebekah to run 1 more mile :-)

Thanks,

Jeff

[Kirsten Durling]

I'm on schedule for 23.

Thank you!! Kirsten Durling

Sent from my iPhone