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!!!

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...

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

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!

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!

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!!!!

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!