Training Run - June 2, 2001

Unfortunately the weather to date has not been absolutely perfect for running, with cold winds and intermittent rains being the norm (saving the good weather for race day?). I suspect a lot of runners rolled over and stayed in bed as we had a small but intimate group of 25 meet in Deep Cove to car-pool to Cleveland Dam. The route today was to run the 'Last half', from Cleveland dam to Deep Cove, remember guys take it easy it's not a race!. Some people opted to start from the Grouse parking lot to save themselves the big Nancy Greene road climb. Some really 'fast' guys ripped it up into the 2:40's from the Dam and others around 3+ hrs was the norm.

I asked my friend Randy to help organize the group and get them on the trail as I was going to run with Bruce from Deep Cove to Grouse and back. This was to be Bruce's last long training run before he starts his taper for his first Western States 100 miler (Go Bruce go!). Everyone looked a little puzzled as we were running in the opposite direction as we approached Grouse!

We finally caught up to a few runners finishing off into Deep Cove and joined a few stragglers in Honey's enjoying the 'post run' coffee and treats, YUM! We were famished and probably have to run the route again to burn off the extra chocolate croissant!

I noticed a couple of groups out there training for the Knee Knacker but were not a part of the Knee Knacker training run that day, and they were having a blast! We definitely encourage you to join the group but hey its supposed to be fun so get some pals together and rip it up, whenever and whatever works for you.

Training items that I tend to forget, try these next time you do a long run.

• Remember a couple of things: Eat when you run. A 3 hour run is long BUT the race will take you at least (for most mortals) 6.5 to 7.5 + hours. Your body needs to get used to digesting, and figuring out what you like, how to carry it, etc. If you can't eat a gel or other solid food, then you're going too hard.
• Drink, drink, drink (OK Guinness is good) but seriously, this is MORE important than food. Try different kinds of stuff like e-Load, Gatorade, or water with a touch of Cranberry juice, whatever works. The key is to stay hydrated and never get thirsty.
• Pace - if you see someone WAY out there and you want to catch them that's cool, but remember they may be SUPER fast already or they're turning off the trail in 10 minutes - Do your own pace! You should be able to run again a couple of days later with minimal soreness, if not maybe you went too hard or too long. **Secret tip - try Endurox for recovery after really tough runs from Peak Nutrition (shhhh it's our secret).

Saturday June 9 - Grouse to Hyannis return (optional Old Buck return) Meeting at 7am in the Grouse Mountain Parking lot.

Cheers,

Michael Wardas