From: Lindaruns26@aol.com
Date: Wed, 19 Jul 2000 21:22:00 EDT
Subject: National AIDS Marathon Training Program
To: Lindaruns26@aol.com

Weekly Message from Linda L. Francisco 
Your Program Rep at Griffith Park (Saturday)
And Manhattan Beach (Sunday)
July 19, 2000

Sweet 16 (Yahoo!) Miles!
Can you believe it! You are going to look
Marvelous!

GOOD MORNING AIDS Marathoners!

There are just five long runs to go before the
marathon: 16, 18, 20, 23, and 
26. In between, we will enjoy those "short"
recovery runs that feel so good. 
Now that the long ones are getting REALLY LONG, we
need to take extra care 
not to over-train. You already know that
over-training can cause injury. 
But there is another important concept to keep in
mind as well: RECOVERING 
FROM FATIGUE. Believe me, these long runs will
cause fatigue. The question 
is, will you be fully recovered before the next long
one? And will you be 
fully recovered before the marathon itself?

Here is what Jeff Galloway says about recovery and
long runs in his book, Mara
thon. 

"You get the same benefit from a long slow one as
you do from a long fast 
one. You'll just recover faster from a long slow
one." 

"Liberal walk breaks will also speed recovery from
the long ones. Remember 
that these one or two-minute walk breaks must be
taken early and often to 
give your legs the relief needed." 

So, guess what we need to do this weekend for the
16-mile runâ€| 
Slow down and take more walk breaks. (Yeah!)

Trust meâ€|I have seen people who have been
struggling from shorter runsâ€|have 
terrific longer runs because we take our walk breaks
sooner. The trick is to 
take the walk break before we need to! This way you
will not get "too 
fatigued."

Remember what we said at the start of the program
about training slower than 
you could run the distance? Well, now that the runs
have gotten longer, we 
naturally need to slow down. So, if your regular
training pace is 9-minute 
miles, do 10. If you do 12s, then do 13s, and so
on. You'll thank 
usâ€|laterâ€|I promise!

We also want each pace group to adjust its run/walk
ratio. So if your 
regular ratio is 6:1, do 5:1. If it's 3:1, then do
2:1. Your coach will 
have a chart to help you select the adjustment for
your pace group. Trust 
meâ€|you will feel as great as you do for the short
runsâ€|when you take your 
walk breaks sooner!

Changing pace can be a little difficult at first, so
it is very important for 
the Pace Group Leaders to start out extra slow and
then watch the split time 
for each mile. Remember, slower is good. And it's
especially good during 
the first part of the run while your body is warming
up. So if you can start 
out even slower than we are suggesting for the first
couple of miles, you'll 
get extra credit.

Now don't let me forget to mention hydration and
eating! (Oh noâ€|she's going 
to start talking about clear urineâ€|again!) Start
hydrating now. Drink - 
drink - drinkâ€|H2O! And please avoid salty foods
and alcohol until after the 
run. Bring along enough gels and energy bars so
that you can refuel every 35 
to 45 minutes or so. (If the gels and bars don't
work for youâ€|try bagels, 
cookies, or fruit. I've seen Bruce at Griffith
start his run carrying 2-3 
bananas. So find what works for you! That is why
we call this TRAINING!)

This week's 16-mile run will start at 6:00 AM. So
try to arrive on timeâ€|the 
announcements at the beginning of training are
important. Please arrive early 
to use the restrooms and ask about your new run/walk
ratio (yes, I will be on 
hand to change watches!) 

If you have not sent in your travel forms (which
were due today) please do so 
ASAP! If you do not have access to a fax
machine...bring them to the 
training site this weekend and I will collect them
there! 

Also, if you know (or think) you will need to sign a
recommitment 
form...avoid the rush...DO IT NOW! I will also
collect them at the run site 
this weekend.

I look forward to seeing all of you this Weekend! 
> You are fabulous!

Linda

OTHER STUFF

Save this date - September 17th This will be a
fundraising party that will 
offer participants an opportunity to raise some
fundraising dollars for their 
own account. I am putting together a
"Comedy/Musical Show" and you will have 
an opportunity to sell tickets (and the ticket money
will go towards your 
fundraising). Call or email me for more
information. (Also, if you have 
talent and would like to participate -- call or
email me.)

Check-in -- Remember to check off your name each
week. If you visit a 
different Run Site, print your name on the special
sign-in sheet for 
visitors. If you won't be at a run site this
weekend, send me an email or 
give me a call to let me know you're OK.

Lineup by your pace group signs - As you gather for
the run each weekend, be 
sure to line up with your pace group by the pace
group signs. That way, 
visitors from other run sites can find the group
they like to run with.

Cheer in the next group -- Stick around after you
finish the run and cheer in 
the next group. It adds to the fun and camaraderie.
And it reminds each of 
us that this is an incredibly heroic endeavor.