Wannabeasts Weekly Newsletter, Run #4

[Bethany Vallangeon]

Happy Thursday Wannabeasts!  

I hope you have all been surviving in this heat over the past couple of weeks.  I missed you all the last two weekends as I was out of town, but I'm so excited to be seeing all of you again on Saturday.  

A couple of points to remember about running in the summertime heat:

1)  Tech gear is a must!  Also consider wearing a visor or sweaty band.  Ball caps are not ideal and may cause you to overheat.  For those that have one, a frogg togg is nice to have to keep cool and wipe away the sweat!  

2) Hydration is super important.  And I don't mean drinking 8 oz of water right before we start running...that's likely to just make you vomit.  This means drinking plenty of water starting today, like right now!  

• On a side note, if you have trouble maintaining a proper mineral/salt to water ratio during runs, you may want to consider supplementation.  There are lots of options including my personal favorite (nuun tablets).  Feel free to ask a team leader or other wannabeasts for other recommendations if interested.
• Make sure you fill up your water bottles at the water stops also.  Not only is it a short break from running, but you definitely don't want to be thirsty and run out.
• Drink small amounts throughout the run.  Things can get, how shall we say, sloshy? if you drink too much too quickly!

3) If you start to feel overheated, let us know and SLOW DOWN!  Your team leaders are happy to adjust the pace according to the heat and if necessary we'll slow down and walk with you to the group behind us, the thundering herd.  There's also no shame in starting in a slower group if you don't feel prepared or are not having a good day.   

Here's our plan for this week, which will be our last 7:00 AM start time until September.    Please note, we will be doing 2 Indiana run sequences this week!  Indiana runs happen to be one of my favorite things to do, so I'm super excited!  See below for general pointers from Ron.

Run #4

When: Saturday, June 27^th, 2015, 7:00 AM

What: 6+  miles with Indian Run (Google Fartlek Training)

Where:  New Balance Raleigh

Pleasant Valley Promenade

6204 Glenwood Ave

Raleigh NC 27612

919.510.9810

http://stores.newbalance.com/raleighdurham

Map: http://www.gmap-pedometer.com/?r=6350110

Temperatures:  low of 72 degrees going up to the mid-80's. Chance of rain / thunderstorms. Some rain would be nice,  the thunderstorms will most likely hold off until the afternoon.

Hints for a successful Indian Run:

1. If your group is more than 30 runners, you may need to split into A & B groups, for the Indian Run only. Team Leader will make that decision. 

2. Ignore walk breaks that occur during your Indian Run.  

3. Give your team an extended walk break after each completed Indian Run. 

4. Make sure the person who just completed a pass slows down otherwise passing would be very difficult or impossible. 

5. Complete 2 Indian Run sequences only this week because of the expected heat. 

Thanks for reading and we'll see you all Saturday morning bright and early,

Your Wannabeast Team Leaders,

Bethany, Brenda, Maria, Ann, Mindy, John, Kelly, and Susan