North Shore Distance Running Club Newsletters

Jul 13

Written by: billp
7/13/2017 5:48 PM  RssIcon

Greetings Fellow Runners –

It was nice to be back running with many of you last week, as well as meeting some of our new participants. Although this may be a long holiday weekend for some people, it’s not a holiday from marathon training. If you’re in town, you’re encouraged to run with us Saturday morning. If you’re out of town, you’re encouraged to get in the miles on your own. If that’s not possible, don’t worry about it. There’s still plenty of time left in our training season to get in your miles.

Last week’s and this week’s run – Thanks to Leah Bohr, CARA’s Training Program Director, for joining us last week. Also, thanks to Chris Muender for the post run treats. Finally, thanks to Mother Nature for near perfect conditions. The cool temperature allowed us to run in the open Middlefork Savannah. We probably won’t be back there until much later this season as we seek shade under the trees lining the Des Plaines River Trail. We’ll be running on it this Saturday, heading north. The mileage for this week is:

Half marathon – 4 miles

Novice marathon - 9 miles

Intermediates - 11 miles

Advanced – 13 miles

With the recent rain, we may have to detour around the Route 176 and Route 137 underpasses. If so, please cross the streets safely and carefully.

A representative from NovaCare will be out at the end of our run to answer any questions about aches and pains that may be occurring or to provide some advice on stretching.

Hydration – Thanks to Paul Jenrow for providing hydration the last two weeks. This week is Blair Waite and Bill Beshilas, at the parking lot and at the 4.1 mile mark at Oak Springs.

Training Tips – As we enter the 4th week of our training, you should becoming comfortable with your pace group and your long run pace should be comfortable. It should be easy and conversational. There are variations of the long run, targeted more for Advanced marathon runners, which will be addressed in future training tips. But for now, just be comfortable running comfortably, as documented in these articles:
https://runnersconnect.net/wrong-long-run-pace/

http://www.runnersworld.com/ask-coach-jenny/how-to-calculate-your-long-run-pace

The upcoming 4th of July holiday has many things associated with it: fireworks, picnics, parades, family and friends. And if you’re a runner, it may include your local community’s 5K or 10K. There are some great races on the 4th in Antioch, Deerfield, Elmhurst, Lincolnshire, Mundelein, Northbrook, and other communities. I’ve spent many 4th of Julys running in the Deerfield Days 10K, but this year I’m skipping it because I’m not yet in proper running shape. Good luck to everyone who is racing on Tuesday. Kick some holiday butt.

Good Running,


Your name:
Gravatar Preview
Your email:
(Optional) Email used only to show Gravatar.
Your website:
Title:
Comment:
Add Comment   Cancel