WB TEAM FHE:
Wednesday, June 9th at 7:00 p.m.
in my back yard
RSVP
And then keep reading all the stinkin' posts that I put on here. You'll be so in the know and ready to go!!
Friday, May 28, 2010
Need to know who has the following:
1) Reflective vest (safety vest). We need two of these.
2) LED head lamp (two of these)
3) LED flash lights
and seriously...most importantly...
ideas for VAN DECORATIONS and costumes!
After talking with a few of you, we've decided to go with the Hammer (tool) for our theme rather than MC Hammer rap star.
Although we do need to download some MC Hammer music to blast as we are cruising along the course (hint, hint- Craiger)
I have the costume for da ladies. It is quite hilarious, I must say. I'm thinking we'll just wear it over running clothes (we can swap it between vans) but if you want to roll bare midriff, go for it! : )
I also found these small inflatable hammers (think beach toy blow up) that are reallly cute and we can use them to decorate our vans. Or make a vest out of them or something?
Who is going to volunteer to make us some big oversized hammers out of a refrigerator box for our vans?
Get creative, peeps. The crazy costumes are the best part of the Wasatch Back.
Each of you needs to leave a comment with a costume/van decoration idea.
We also need cow bells/tambourines/noise makers to cheer on our runners!
Ready?
Go.
2) LED head lamp (two of these)
3) LED flash lights
and seriously...most importantly...
ideas for VAN DECORATIONS and costumes!
After talking with a few of you, we've decided to go with the Hammer (tool) for our theme rather than MC Hammer rap star.
Although we do need to download some MC Hammer music to blast as we are cruising along the course (hint, hint- Craiger)
I have the costume for da ladies. It is quite hilarious, I must say. I'm thinking we'll just wear it over running clothes (we can swap it between vans) but if you want to roll bare midriff, go for it! : )
I also found these small inflatable hammers (think beach toy blow up) that are reallly cute and we can use them to decorate our vans. Or make a vest out of them or something?
Who is going to volunteer to make us some big oversized hammers out of a refrigerator box for our vans?
Get creative, peeps. The crazy costumes are the best part of the Wasatch Back.
Each of you needs to leave a comment with a costume/van decoration idea.
We also need cow bells/tambourines/noise makers to cheer on our runners!
Ready?
Go.
Some Things Each Van Will Need:
Each van needs:
1. First aid kit - this does not have to be too extensive but heavy on things like band aids, mole skin... things runners tend to need
2. Paper towels
3. Baby Wipes
4. Garbage bags
5. Ziploc bags
6. Tarps - not sure on this one... but if any of us want to lay out under the stars we might want to tarp
8. Coolers - 1 maybe 2? what are your thoughts?
9. Sleeping bags, pillows, etc. for laying under the stars.
Food: Each van should coordinate a bit on food. Instead of 6 of us bringing granola bars 1 person could get bars for six and each person could bring 1 or two things each car needs? What are your thoughts? The things we ate a lot of were apples, carrots, wheat thins, string cheese, bagels, trail mix/ mixed nuts, beef jerky, candy/licorice and then we stopped and got subway for dinner.
Each van needs to work out who will bring what.
Craig (okay, let's be honest...Whit) will coordinate van 2 and Chelle will coordinate van 1)
1. First aid kit - this does not have to be too extensive but heavy on things like band aids, mole skin... things runners tend to need
2. Paper towels
3. Baby Wipes
4. Garbage bags
5. Ziploc bags
6. Tarps - not sure on this one... but if any of us want to lay out under the stars we might want to tarp
8. Coolers - 1 maybe 2? what are your thoughts?
9. Sleeping bags, pillows, etc. for laying under the stars.
Food: Each van should coordinate a bit on food. Instead of 6 of us bringing granola bars 1 person could get bars for six and each person could bring 1 or two things each car needs? What are your thoughts? The things we ate a lot of were apples, carrots, wheat thins, string cheese, bagels, trail mix/ mixed nuts, beef jerky, candy/licorice and then we stopped and got subway for dinner.
Each van needs to work out who will bring what.
Craig (okay, let's be honest...Whit) will coordinate van 2 and Chelle will coordinate van 1)
Wasatch Back Do's and Don'ts
Hey Team,
Salt Lake Running Co. posted this and I thought it was interesting AND entertaining.
Enjoy!
Wasatch Back do's and don'ts.....
DO’S
■Bring a change of clothes for each leg. Store them in a Ziploc plastic bag along with gel and whatever else you need for that leg.
■Eat right after each run leg. Start with liquid recovery and then eat solids.
■Shake your tamborine…A LOT!
■Jump in the creeks to ice your legs for recovery between legs.
■Cheer on ALL your teamates.
■Bring extra food and be sure to include salty foods, PB and honey, extra water, etc.
■Pee whenever, wherever. Porta-potties are a luxury.
■Bring lots of wet wipes and hand sanitizer.
■Bring ear plugs for the group mini-sleep session between van rotations.
■Support other teams and share your goods with the desperate unlearned ones.
■Use anti-chaffing cream (bodyglide, trislide, or chamois butter will all work!)
■Bring rain gear.
■Take random candids of your teammates.
■Keep track of your splits (how fast you ran each leg).
■Let the guys change your flat tire.
■Decorate your van.
■Run fast.
DONT’S
■Bring only 1 CD.
■Get a flat tire coming down Avon pass (but refer to #15 above if you do).
■Be late to your hand off. This does not encourage team unity.
■Eat salad for your recovery meal.
■Forget your toothbrush.
■Take “No, you can’t park here” for an answer.
■Cut the cops off, they WILL give you a ticket.
■Back up into reflector poles.
■Honk your horn in the middle of the night.
■Open your doors at night whilst on the side of the road.
■Give Chris your Zone bars!
■Throw up in the van. That is what roll down windows are for. And this does not build team unity either.
Salt Lake Running Co. posted this and I thought it was interesting AND entertaining.
Enjoy!
Wasatch Back do's and don'ts.....
DO’S
■Bring a change of clothes for each leg. Store them in a Ziploc plastic bag along with gel and whatever else you need for that leg.
■Eat right after each run leg. Start with liquid recovery and then eat solids.
■Shake your tamborine…A LOT!
■Jump in the creeks to ice your legs for recovery between legs.
■Cheer on ALL your teamates.
■Bring extra food and be sure to include salty foods, PB and honey, extra water, etc.
■Pee whenever, wherever. Porta-potties are a luxury.
■Bring lots of wet wipes and hand sanitizer.
■Bring ear plugs for the group mini-sleep session between van rotations.
■Support other teams and share your goods with the desperate unlearned ones.
■Use anti-chaffing cream (bodyglide, trislide, or chamois butter will all work!)
■Bring rain gear.
■Take random candids of your teammates.
■Keep track of your splits (how fast you ran each leg).
■Let the guys change your flat tire.
■Decorate your van.
■Run fast.
DONT’S
■Bring only 1 CD.
■Get a flat tire coming down Avon pass (but refer to #15 above if you do).
■Be late to your hand off. This does not encourage team unity.
■Eat salad for your recovery meal.
■Forget your toothbrush.
■Take “No, you can’t park here” for an answer.
■Cut the cops off, they WILL give you a ticket.
■Back up into reflector poles.
■Honk your horn in the middle of the night.
■Open your doors at night whilst on the side of the road.
■Give Chris your Zone bars!
■Throw up in the van. That is what roll down windows are for. And this does not build team unity either.
Might I Suggest...
As part of your training, it would be REALLY good to do some back-to-back runs.
So, get up early in the morning and run your first leg of the race. Then, in the evening (as late as you can) run your second leg of the race. Then, get up early the next morning and run your last leg of the race.
This will be really helpful for our adventure!
So, get up early in the morning and run your first leg of the race. Then, in the evening (as late as you can) run your second leg of the race. Then, get up early the next morning and run your last leg of the race.
This will be really helpful for our adventure!
Thursday, April 29, 2010
Attention Girls: I've found our costume for the race!!
This costume is called the "stud finder".
Since this is a team full of hammers, it just might be a winner!!
$35.00, and this costume could be ours!!
don't you love the inflatable hammer?
potential for pure awesome.
freals.
Thursday, April 22, 2010
Wasatch Back Relay - Family, Friends and Fools
One of the best, most motivating video's I've seen of the WB. Of course, these people aren't half as fun, cute, fast or overall as fabulous as we all are. So, our team and video will kick arse on this one! =:)
Tuesday, April 20, 2010
WASATCH BACK FHE/BBQ SIGN UP and RSVP
(picture of Craig from start line of Wasatch Back last year)
(just kiddin' it's not Craig, he was in a speedo)
What: Our First Meet-Up!
Important decisions to be made!
Date: Monday, April 26th
Time: 6:30 p.m.
Place: Pattens (look at e-mail for address)
Bring your own meat (and buns if you're doing hot dogs/hamburgers) and then choose from the following:
Appetizer
Salad (green)
Salad (fruit)
Chips
Drinks
Dessert (we might need more than one of these...because we're working hard, people! and you know that the real reason we run is so that we can EAT!!)
***Leave your sign-up choice in the comments. Plus a comment about your favorite thing about me (just kiddin' on that second part)***
Monday, April 19, 2010
Thursday, April 15, 2010
HAMMER FHE (aka, first team meeting)
MONDAY,
APRIL 26TH.
PLACE: TBA
(probably Paradise Bakery in Ft. Union?)
TIME: TBA
p.s. no kids allowed. just kidding.
(but you know it would be funner without 'em.)
p.s.s. is anyone even reading this blog?
bueller?
Saturday, April 10, 2010
Random Information to make you think "what have i gotten myself into?!??"
A friend of mine from last year's Wasatch Back wrote this information that might answer some questions (that you might not even know that you had!!) It will get the wheels turning....
Tips for the Wasatch Back:
Clothing: most of us who did the Texas run wore sweats during our ‘off’ times. I had two pair of pants and one sweatshirt. Also, I had 2 clean shirts (one short, one long). As for running clothes, we packed our ‘leg’ outfit in gallon sized bags with everything we’d need: sports bra, socks, shirt, shorts/skirt, print out of the leg, etc. That way you didn’t have to root through everything (and it gets super packed with 6 people) to find what you needed. I’d also suggest bringing an extra pair of shoes… just in case of rain. Also, bring Crocs or sandals that you can put on for in the car and post run. And, lastly, we changed in the car. Some were more modest than others, but your fellow runners will give you the privacy (or lack thereof) that you want.
Food: bring a few of your favorite snacks for the car, but know that you’ll have some time to shop for something more substantial during your off times. Our vans went to Walmart and Subway to stock up and get fed. We had coolers in back with ice to keep the drinks cold. We tried to get ‘good’ snacks for the car: string cheese, crackers, beef jerky, protein bars, etc. It helped balance the candy, Diet Coke (my post run option), and chocolate.
What to bring: we’ll definitely need to divide and conquer. We all brought individual packages of wipes, bandaids, sunscreen, etc and we had way too much and it took up way too much room. As it gets closer, I suggest we make a list (we can use and update the one from Texas) and divvy out assignments. We don’t all need to bring the Costco sized bottle of Aleve. Also, each car will have to have certain essentials: a reflective vest (we found it easiest to have 2 per car, better for exchanges), a GPS (iPhones count), 2 headlamps, etc…. again, we can divvy that out amongst ourselves.
Volunteers: volunteers are at the major exchange points (and maybe all exchanges with all the people running WB) and check teams in, answer questions, provide hot chocolate, etc. They also help keep traffic flowing and make sure that we are keeping in the Ragnar rules.
WOO HOO..... here we go, here we go!!!
Tips for the Wasatch Back:
Clothing: most of us who did the Texas run wore sweats during our ‘off’ times. I had two pair of pants and one sweatshirt. Also, I had 2 clean shirts (one short, one long). As for running clothes, we packed our ‘leg’ outfit in gallon sized bags with everything we’d need: sports bra, socks, shirt, shorts/skirt, print out of the leg, etc. That way you didn’t have to root through everything (and it gets super packed with 6 people) to find what you needed. I’d also suggest bringing an extra pair of shoes… just in case of rain. Also, bring Crocs or sandals that you can put on for in the car and post run. And, lastly, we changed in the car. Some were more modest than others, but your fellow runners will give you the privacy (or lack thereof) that you want.
Food: bring a few of your favorite snacks for the car, but know that you’ll have some time to shop for something more substantial during your off times. Our vans went to Walmart and Subway to stock up and get fed. We had coolers in back with ice to keep the drinks cold. We tried to get ‘good’ snacks for the car: string cheese, crackers, beef jerky, protein bars, etc. It helped balance the candy, Diet Coke (my post run option), and chocolate.
What to bring: we’ll definitely need to divide and conquer. We all brought individual packages of wipes, bandaids, sunscreen, etc and we had way too much and it took up way too much room. As it gets closer, I suggest we make a list (we can use and update the one from Texas) and divvy out assignments. We don’t all need to bring the Costco sized bottle of Aleve. Also, each car will have to have certain essentials: a reflective vest (we found it easiest to have 2 per car, better for exchanges), a GPS (iPhones count), 2 headlamps, etc…. again, we can divvy that out amongst ourselves.
Volunteers: volunteers are at the major exchange points (and maybe all exchanges with all the people running WB) and check teams in, answer questions, provide hot chocolate, etc. They also help keep traffic flowing and make sure that we are keeping in the Ragnar rules.
WOO HOO..... here we go, here we go!!!
VANS -- do we want to rent them?
Post your opinion...
From my experience, we DO want to rent them. My team last year used my van and it was more stressful that I expected it to be. It's kind of hard on a vehicle. But, if there are two members of our team who are willing to offer their van, that would be great.
Also, I think we want the BIG van so that there is more room to stretch out. We were pretty cozy in my van last year...
From my experience, we DO want to rent them. My team last year used my van and it was more stressful that I expected it to be. It's kind of hard on a vehicle. But, if there are two members of our team who are willing to offer their van, that would be great.
Also, I think we want the BIG van so that there is more room to stretch out. We were pretty cozy in my van last year...
VOLUNTEERS-- we need to start thinking about this
Our team needs to provide 3 volunteers for the race. Here is what I have gathered from the web site on what being a volunteer includes/involves.
Volunteers must:
~be at least 16 years old and have a valid drivers license
~provide their own transportation to and from their assigned location
~wear their official volunteer T-shirt while at their assigned location
~be physically able to perform their assigned duties
~be willing to fulfill any assigned volunteer time
~be willing to fulfill their entire shift at an assigned location
Time Commitment
Shifts are 4-6 hours
Duties
Crowd Control
Course Direction
Exchange Point Mgnt
Time Keeping
Course Supervision
Perks
Race Official T-shirt
Race Packet
Access to all events
Volunteers must:
~be at least 16 years old and have a valid drivers license
~provide their own transportation to and from their assigned location
~wear their official volunteer T-shirt while at their assigned location
~be physically able to perform their assigned duties
~be willing to fulfill any assigned volunteer time
~be willing to fulfill their entire shift at an assigned location
Time Commitment
Shifts are 4-6 hours
Duties
Crowd Control
Course Direction
Exchange Point Mgnt
Time Keeping
Course Supervision
Perks
Race Official T-shirt
Race Packet
Access to all events
Monday, March 1, 2010
The Walk Break Debate
Most of you know that I'm a big believer in walk breaks when you are just starting a running lifestyle and increasing mileage. I learned what I know about it from a runner named Jeff Galloway (www.jeffgalloway.com). I get e-mails from his website every once in a while and decided to pass on this tidbit of info:
---------------------------
More walk breaks
By warming up the legs more gently, through walk breaks, many runners will feel better on every run, reduce injuries, improve the quality of the latter part of the run.
Pace per mile, Run Amount-Walk Amount:
7:00, 4 minutes-15 to 20 seconds
7:30, 4 minutes-20 seconds
8:00, 4 minutes-22 to 30 seconds
8:30, 4 minutes-30 to 35 seconds
9:00, 3 minutes-30 seconds (or run 4 min and walk a minute)
9:30, 3 minutes-45 seconds (or run 2 min and walk 30 seconds)
10:00-11:30, 3 minutes-1 minute
11:30-13:30, 2 minutes-1 minute
13:30-14:59, 1 minute-1 minute (or run 30 seconds and walk 30 seconds)
15:00-17:00, 30 seconds-45 seconds (or run 1 min and walk 1:30)
17:00-20:00, 20-30 seconds-1 minute
Interesting information as you increase your mileage in the next few months.
Happy Running!
---------------------------
More walk breaks
By warming up the legs more gently, through walk breaks, many runners will feel better on every run, reduce injuries, improve the quality of the latter part of the run.
Pace per mile, Run Amount-Walk Amount:
7:00, 4 minutes-15 to 20 seconds
7:30, 4 minutes-20 seconds
8:00, 4 minutes-22 to 30 seconds
8:30, 4 minutes-30 to 35 seconds
9:00, 3 minutes-30 seconds (or run 4 min and walk a minute)
9:30, 3 minutes-45 seconds (or run 2 min and walk 30 seconds)
10:00-11:30, 3 minutes-1 minute
11:30-13:30, 2 minutes-1 minute
13:30-14:59, 1 minute-1 minute (or run 30 seconds and walk 30 seconds)
15:00-17:00, 30 seconds-45 seconds (or run 1 min and walk 1:30)
17:00-20:00, 20-30 seconds-1 minute
Interesting information as you increase your mileage in the next few months.
Happy Running!
Friday, February 26, 2010
Here We Go, Here We Go....
Hello Peeps.
Are you running?
if not,
YOU NEED TO GO TO THIS TRAINING LINK (click here)
and get yerself a training plan!
It will make you feel like Superwoman! freals!
(or Superman, as the case may be!)
I tried to copy the beginner plan below, but it didn't work very well, so go the link instead.
Feb. 8 15MN R/C 15MN R/C 15MN R/C Rest
Feb.15 15MN R/C 15MN R/C 15MN 15MN Rest
Feb. 22 15MN R/C 15MN R/C 15MN 20MN Rest
Mar. 1 15MN R/C 15MN R/C 15MN 25MN Rest
Mar. 8 20MN R/C 20MN R/C 15MN 30MN Rest
Mar.15 20MN R/C 30MN R/C 20MN 40MN Rest
Mar.22 25MN R/C 25MN R/C 20MN 45MN Rest
Mar.29 25MN R/C 30MN R/C 25MN 50MN Rest
Apr. 5 30MN R/C 35MN R/C 25MN 55MN Rest
Apr. 12 30-H R/C 40MN R/C 30MN 60MN Rest
Apr.19 35-H R/C 45MN R/C 30MN 20/20MN Rest
Apr. 26 35-H R/C 50MN R/C 35MN 80MN Rest
May. 3 40-H R/C 55MN R/C 35MN 25/25MN Rest
May 10 40-H R/C 60MN R/C 40MN 100MN Rest
May 17 45-H R/C 65MN Rest 45MN 30/30MN Rest
May 24 45-H R/C 70MN Rest 30MN 120MN Rest
May 31 50-H R/C 60MN Rest 30MN 35/35/35 Rest
Jun. 7 60-H R/C 50MN Rest 40MN 20/40 Rest
Jun. 14 30MN R/C 20MN Rest Race Race Sleep!
Schedule Key
H = Hills - start and finish hill workouts with 10 min of easy running
/ = Multiple Runs - two to three runs within 24 hours
MN = Minutes
R/C = Rest or Cross-Train Easy - this is your easy recovery day
HAPPY RUNNING!
Thursday, February 25, 2010
R U ready???
Who is ready for two days of
FUN!!!!
Running, laughing, running, eating, running, sleeping
and MORE running!
I know we are..........
Now, get out and RUN!!!!
Monday, January 25, 2010
Hey there EVERYBODY!
So I am excited about this year and our racing!
It will be great!
So when should we figure out who runs what leg?
I have not a clue because I haven't run this Wasatch Back yet,
but soon my rookieness will be in the dust!
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