This Saturday, January 24th we are excited to announce that we will be meeting at another new venue, Pinkerton Park in Franklin (405 Murfreesboro Rd) at 7 am. Contact Carol for directions.

Here are the links to this week’s routes and cue sheets for CMM training:

Half Marathon – 6 miles: map | cue sheet
Marathon – 15 miles: map | cue sheet

Be sure  and build your spring training plan. If your plan calls for other distances, send me an email and I’ll help you with an alternate route.

Just a reminder, you are responsible for your own fluids, reviewing the your route and printing the cue sheet based on the distance for your training plan. If your training does not start for several weeks, don’t wait until then to join the Saturday runs

This Saturday, January 17th  we are back to our old stomping grounds in Brentwood. We will meet at the Brentwood Library (8109 Concord Road) at 7 am.

Here are the links to this week’s routes and cue sheets for CMM training:

• Half Marathon – 5 miles: map | cue sheet
• Marathon – 14 miles: map | cue sheet

If you have not already, be sure and build your spring training plan.  If your plan calls for other distances, routes and cue sheets are available on the Routes and Cue Sheet page.

Just a reminder, you are responsible for your own fluids, reviewing the your route and printing the cue sheet based on the distance for your training plan. If your training does not start for several weeks, don’t wait until then to join the Saturday runs.

Who are you running for?

What race are you training for this spring and what is your charity?  Let us know by here.

 

This Saturday, January 10, we will meet at Grassland Middle School (2390 Hillsboro Road, Franklin, TN) at 7 am and run out Moran Road. Contact Carol at carolrolfes@gmail.com or text 615-430-7662 if you are unsure of the location.

Here are the links to this week’s routes and cue sheets:

• Half Marathon – 4 miles: map | cue sheet
• Marathon – 12 miles: map | cue sheet

Make sure you check the mileage on your shoes and stop by Fleet Feet if it is time for a replacement.

Be sure to build your spring training plan.

If your plan calls for a different distance, just do an out and back using the 12 mile marathon route as your guide.

Just a reminder, you are responsible for your own fluids, reviewing the your route and printing the cue sheet based on the distance for your training plan. If your training does not start for several weeks, don’t wait until then to join the Saturday runs.

The following are some cold-weather running tips. Most of the tips involve some good common sense in the severe conditions.

1. Adjust the intensity of your workout.
2. Keep your head covered and your hands and feet warm as a significant amount of our heat loss comes from our extremities.
3. Warm up properly, start your runs at a comfortable pace and slowly build up the pace to a pace slower than your normal training pace.
4. Shorten your stride to improve your footing on icy roads. Wear Ice Grips over the soles of your shoes for greater traction.
5. Carry your cellphone.
6. Wind chill does not measure temperature; it measures the rate of cooling. On a day with high wind chill, prepare for the wind.
7. Run into the wind for the first part of your run and with the wind on the return portion.
8. When running by yourself, run in a loop in case you need to cut the run short.
9. Cover all exposed skin. If you or your running partner have exposed skin, be aware of each other to prevent frostbite.
10. In the winter it’s dark, so wear reflective gear and run facing the traffic in order to be more visible.
11. Mittens are warmer than gloves.
12. Drink water on any run over 45 minutes.
13. Use a lip protector (like a lip balm such as ChapStick) or Body Glide on your lips, nose and ears.
14. Gentlemen, wear a wind brief.
15. Do speed work indoors on dry surfaces.
16. Be aware of hypothermia for both yourself and those running with you. Hypothermia is a drop in your core body temperature. Signs of hypothermia include incoherent, slurred speech, clumsy fingers and poor coordination. At the first sign, get to a warm, dry place and seek medical attention. You are more likely to experience difficulty on a wet and windy day.
17. Do not accelerate or decelerate quickly in the cold weather.
18. Make sure your changes in direction are gradual to avoid slipping or pulling muscles that are not properly warmed up.
19. Freezing your lungs is just not possible. The air is sufficiently warmed by the body prior to entering the lungs. If you find the cold air uncomfortable, wear a face mask; it will help warm the air.
20. Wear a single pair of thermal socks to stay warm.
21. Take your wet clothes off and get dry ones on as soon as possible.
22. Wear your water bottle under your jacket to keep it from freezing.
23. Review runner safety. Safety is even more important in the winter with less light and far more ice and other obstacles on the running paths and roads.

Planning for Race Day

(Note: Updated for 2018)

Out of town races call for a little more planning than a local race.  The main point to remember is leave nothing to chance. Here are some points to consider:

• Pack more running clothes than you will need.  I usually end up taking more clothes than I need so I am prepared for any last minute changes in the weather.
• Pack a gear bag with a change of clothes.  My experience running in Memphis has been that I have gotten chilled very quickly after finishing the race. The ball park tends to be in the shade and the concourse tends to be breezy. So, I highly recommend changing into dry clothes as quickly as possible after crossing the finish line. Once you get chilled, it is hard to warm up.
• Plan your meals.  Know what and where you are going to eat Friday Night and Saturday Morning. I eat oatmeal before a long run, so I take a bowl and fix breakfast in my room. Don’t leave race day breakfast to chance.
• Purchase and take your race nutrition.  Do not wait to purchase your nutrition at the expo.  You may not be able to find the brand and flavors you have trained with at the expo.
• Race day parking. If you are not staying downtown, review the map of the area and have a good idea of where to park. Multiple parking lots and parking garages are located within four to six blocks of the start and finish lines. The average charge is $10. Remember there is a 5K that starts at 7:00 AM, so some streets will be closed and some parking lots will fill up early. Be sure to arrive early.
• Wear compression socks or sleeves in the car both to and from Memphis. Also, if you have “The Stick”, take it.  It is great to help roll out tired muscles on the trip home.
• Review the course.  The course has been changed again this year, for both the marathon and half marathon.  The new starting line is on B.B.King at Lt. Lee Ave (in front of FedEx Forum). The finish is still in Auto Zone Park.  The roads in Memphis seem to have more of a crown than those in the Nashville area.  Stay away from the running next to the curb as must as possible.
• Allow Time for the Crowds.  Last year, there were security lines (metal detectors) to get into the Auto Zone Park and gear check.  This is a bottle neck and can slow things down race day.  Plan accordingly!
• Know when your race starts. I know this sounds a little ridiculous but the times have changed for 2018.
  • 5K – 7:o0 am
  • 10k – 7:00 am
  • Half Marathon – 8:00 am
  • Marathon – 8:00 am

Expo and Packet Pick Up
The expo and packet pick up are at the Memphis Cook Convention Center located off of I-40 downtown.  Parking is usually an issue late Friday afternoon but there is parking under the Center.  The entrance to the parking garage is located on North Front Street.  The expo and packet pick up are open on Friday from 11 am to 9 pm (expo closes at 8 pm).  There is NO race day packet pick up.

Hopefully, you will find this information helpful.  If you have additional questions, please feel free to email me.

Leave word. Tell somebody or leave a note at home about where you plan to go and how long you plan to be out. That way your loved ones will know to come look for you if needed.

Identify yourself. Run with proper ID, and carry a cell phone with emergency contacts taped to its back.

Pretend you’re invisible. Don’t assume a driver sees you. In fact, imagine that a driver can’t see you, and behave accordingly.

Face traffic. It’s easier to see, and react to, oncoming cars. And cars will see you more clearly too.

Make room. If traffic gets heavy, or the road narrows, be prepared to move onto the sidewalk or shoulder of the road.

Be seen. Wear high-visibility, brightly colored clothing. When out near or after sunset, reflective materials are a must. (If you don’t own reflective clothing, a lightweight reflective vest is a great option.) And use a headlamp or handheld light so you can see where you’re going, and drivers can see you. The light should have a bright LED (drivers see blinking red as a hazard).

Unplug your ears. Avoid using iPods or wearing headphones—you need to be able to hear approaching vehicles. If you do use headphones, run with the volume low and just one earbud in.

Watch the hills. When they crest hills, drivers’ vision can suddenly be impaired by factors like sun glare or backdrops.

Beware of high-risk drivers. Steer clear of potential problem areas like entrances to parking lots, bars, and restaurants, where there may be heavy traffic.

Watch for early birds and night owls. At odd hours be extra careful. Early in the morning and very late at night, people may be overtired and not as attentive.

Mind your manners. At a stop sign or light, wait for the driver to wave you through—then acknowledge with your own polite wave. That acknowledgement will make the driver feel more inclined to do it again for the next walker or runner. Use hand signals (as you would on a bicycle) to show which way you plan to turn.

Adapted from an article by Jennifer Van Allen on runnerssworld.com

Mental toughness is the capacity to reliably perform at your best regardless of external conditions, distractions or internal emotions.

There are a number of  key traits and habits that define mental toughness.

The good news is that you do not have to be born with mental toughness. Mental toughness is an acquired trait. You don’t have to go through a life-threatening experience to gain it. You can learn to be mentally tough through your workouts every day. You will be challenged many times to keep moving forward and reach your goal. The more you learn, the more mental toughness you gain.

What are the qualities of the mentally tough runner?

Here are some of the common themes among runners who succeed. There are several key traits that make up mental toughness. Regardless of where you are in your training, you can become a mentally tough runner and make this your strength.

Resilience: The ability to bounce back from adversity, pain or a disappointing performance. The mentally tough runner can realize and admit a mistake, understand a missed opportunity, isolate the lesson, and quickly move on to focus on the immediate goal ahead.

Focus: The ability to focus in the face of distractions or unexpected circumstances. The mentally tough runner doesn’t avoid situations, but instead addresses them right away. For example, when you’re in the last miles of the marathon, you feel dead tired, you’re hurting, and you want to quit. That is the time to focus. You say, “I must keep moving forward, just this step, one more step.” And you’ll likely get to the finish line when you are mentally tough.

Strength: The ability to handle an unforeseen turn of events and remain balanced and calm, continuing to be competitive. The mentally tough runner remains both strong and flexible, able to respond to any situation that arises.

Preparation: The ability to anticipate situations ahead of time and feel prepared so there is a plan of action for anything that might happen. The mentally tough runner doesn’t panic in a crisis (falling back in a race or a workout, for example). For instance, you may be in a race, and your competitor moves in front of you. You have a method to stay mentally calm, adjust your pace, and follow through with your plan.

Vision: The ability to keep moving forward with your objective, even when there are no immediate signs of getting closer to the finish line. The mentally tough runner creates a clear picture of the goal, visualizes it often, and keeps that image in the forefront no matter what. You imagine all the possible scenarios, and have a plan for moving through each one successfully.

Openness: The ability to learn and be open to all possibilities. The mentally tough runner is willing to listen and take feedback, knowing that’s where real changes take place. You listen to that inner voice that says, “I can do this. I have all the tools and resources inside to create my own success.”

Trust: The ability to have faith in oneself. The mentally tough runner learns to trust that the body will know what to do when it’s race time. You trust in your training and your plan. You trust in your coach. You believe in yourself, even when there is no one close by to boost your confidence. You go with what you know, even when your support system is not present at the race. You stay mentally tough and keep moving forward, even when the finish line seems far away. You say, “Every step brings me closer to my goal.”

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Adapted from the article, 7 Traits of Mentally Tough Runners, by Dr. JoAnn Dahlkoetter at competitor.com