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| Jodi and Jen sharing a phot op with me while Carroll snapped. |
For those of you that have stayed on the blog train (down from 350 to now just over 50) I thank you for helping me transition from my work address to a more neutral blog. Those on the email sign-up will see things the same. Some pictures will need to be clicked now and then but the transfer just makes sense from a work-volunteer end. THANKS!
If you are heading out tomorrow, we will meet at West Mount Pleasant Arena 610-23 Avenue NW at 9 am. We will trot over to Confederation park for an 5-15 km trip around the park, cemetery, and golf course. There might be an undualtion or two within the route, so get your swears out today so the day tomorrow will be all rosy!
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Starting next week we will move our Tuesday and Thursday training to exclusively the Tech Shop on 4th Street SW. With the unbalanced hours of Tri-It we were unable to consistently make it work. Sorry for the northerners in the group. Training on the weekdays will continue at 630 pm. If you are looking to get some clinic info outside of our group training you can call Lauren at 403-228-3782 and she can give you the lowdown on some talks and other options outside of our normal meetings.
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So we chatted about resolutions last week. Joy and I have taken a big leap of change and resolved to not run a marathon with wine. This year we registered for http://www.fueledbyfinewine.com/. We fully expect to support the wine region by drinking their vino! It is the last weekend of Stampede, so we will pass over drinking of gassy Saddledome beer and try out some West Coast Oregon wine.
If you can't bear to miss the Stampede and its ten days of Daisy Dukes, you could always head to Oliver BC for the Half Corked Marathon (17 km-ish) at the end of May. No site yet for this year, but you can google a number of different spots that discuss this made in Canada event.
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As we are into a new year I do see the need to get our Hervis Half Marathon participants on course (literally) and have your training schedule formalized. Below is my suggested trotting schedule. My experience shows that our walkers travel around 10 min/km or about 6km/hour. Our runners tend to travel around 6-7 min/km or 9-10 km/hour. Not much of a difference but around an hour when we hit the finish line. The below schedule is designed to keep you active and build up for our finish line. You can see it...right there...the flags are flapping and the banner has that word 'DONE' spelled in a different way. It is there for us all to grasp and if you are lucky enough to be in Prague on March 31, you will raise arms high and yell "I did it!!!" Don't forget to practice your photo-taking, new friend making, and pub tasting training. These will be an important part of your race day experience.
| WEEK | Monday* | Tuesday** | Wednesday | Thursday *** | Friday | Saturday **** | Sunday |
| 9-Jan | 44min | hill training | rest / xtrain | 44min | rest | 10km run | rest / xtrain |
| 16-Jan | 55min | 55min | rest / xtrain | 55min | rest | 12km run | rest / xtrain |
| 23-Jan | 55min | 55min | rest / xtrain | 55min | rest | 12km run | rest / xtrain |
| 30-Jan | 44min | hill training | rest / xtrain | 44min | rest | 14km run | rest / xtrain |
| 6-Feb | 55min | 66min | rest / xtrain | 55min | rest | 14km run | rest / xtrain |
| 13-Feb | 55min | 66min | rest / xtrain | 55min | rest | 16km run | rest / xtrain |
| 20-Feb | 44min | hill training | rest / xtrain | 44min | rest | 14km run | rest / xtrain |
| 27-Feb | 66min | 66min | rest / xtrain | 66min | rest | 18km run | rest / xtrain |
| 5-Mar | 66min | 66min | rest / xtrain | 66min | rest | 16km run | rest / xtrain |
| 12-Mar | 55min | hill training | rest / xtrain | 55min | rest | 20km run | rest / xtrain |
| 19-Mar | 77min | 66min | rest / xtrain | 77min | rest | 16km run | rest / xtrain |
| 26-Mar | 55 min | 44min | rest / xtrain | 55 min | rest | 3km run | Race Day |
| 2-Apr | recover | 44min | recover | ||||
| * - Monday - work your system so you 'feel' tired by the end of run | |||||||
| ** - Tuesday - Run will again be uptempo | |||||||
| *** - Thursday - easy relaxed run. Don't forget the brown pop and fatty foods post trot! | |||||||
| **** - Saturday - LONG & SLOW - endurance training… | |||||||
| Other days should be rest or some other activity. Please give your body two days weekly rest from vigorous activity | |||||||
| All training is based on the theory of 10&1 run to walk ratio. 66 minutes would be 6 cycles. | |||||||
| The days are scheduled by my schedule. If the days need to move for you please move them! | |||||||
| Remember we are in a race to experience, not to race to win. A camera may be your best guide race day. | |||||||
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This was a year ago for Joy, her sister Donna, Lorianne, and me.
These are the things that make a PW a PB!
I think Donna grabbed Jack's behind!
Along with the race above we had the experience at mile 10 to see a man collapsed on the ground and receiving CPR from race support. It made me realize that there is risk in racing, but that there is also support in these events. Shy of runners not wanting to get out of the way of the ambulance and fire trucks (really? Is the PR so important???) it shows why the volunteers and the infrastructure of a race are so important. Now that you are concerned about the possibliity of being a statistic below, look at the numbers and realize that being struck by lightning is a higher probability. And no Joy, it doesn't mean you get to miss training on a rainy day...thanks Dan for passing on this story from Today Health
http://todayhealth.today.msnbc.msn.com/
Marathoners' cardiac arrest risk quite low, study finds
Carolyn Kaster / AP
Ruben Garcia-Gomez of Mexico City, Mexico, wears the number 1 bib as he and other runners lead the pack at the start of the Marine Corps Marathon in Arlington, Va., on Sunday, Oct. 31, 2010.
It's a sad headline we've grown accustomed to seeing in the hours after many popular long-distance races: a runner collapses and dies of cardiac arrest, often heart-breakingly close to the finish line. Just this fall, a 35-year-old man died while running the Bank of America Chicago Marathon Oct. 9; a 37-year-old man died Oct. 30 at the Dodge Rock 'n' Roll Los Angeles half-marathon; and two men -- one 21, the other 40 -- died at the Philadelphia Marathon on Nov. 20.
But according to a new study examining 10 years of marathon and half-marathon races in the U.S., the risk of cardiac arrest in long distance races is actually quite rare. (It's kind of like the plane crash effect: Both events, while undeniably tragic, are reported so widely precisely because they're so rare.)
The report, just published online in the New England Journal of Medicine, examined the number of cardiac arrest cases in runners participating in marathons and half marathons in the U.S. from Jan. 1, 2000, to May 31, 2010. Of the 10.9 million runners, 59 suffered cardiac arrest.
In other words, "marathons and half-marathons are associated with a low overall risk of cardiac arrest and sudden death," write the study authors, a team led by Dr. Aaron Baggish, a Massachusetts General Hospital cardiologist. Cardiac arrest, by the way, is different from a heart attack. It happens when an arrhythmia, or abnormal heartbeat, causes the heart to stop beating -- and it can cause death within minutes if the person doesn't receive medical attention.
"This is a pretty careful study, and it starts to give some more insight into who those people are," says Dr. Paul Thompson, a cardiologist at Hartford Hospital in Hartford, Conn., who assisted Baggish with the report and has studied the link between running and heart problems. (He has, oh, just a smidge of experience with marathons himself: In 1972, he qualified for the U.S. Olympic Marathon Trials in Eugene, Ore., and four years later, he finished 16th in the Boston Marathon.)
Those who suffer cardiac arrest during a long-distance run are more likely to be men, particularly older men. In fact, 51 out of those 59 recorded cases were in men. (In the general population, cardiac arrest affects men about twice as often as women.) And most of them had some sort of underlying, perhaps undiagnosed, heart issue -- most often, hypertrophic cardiomyopathy, a condition marked by a thickening of the heart muscle, which makes it harder for the heart to pump blood.
But the rate of cardiac arrest in marathons, while low, is increasing: The study found 0.71 cases per 100,000 runners from 2000 to 2004, compared to 2.03 per 100,000 from 2005 to 2010. Of course, that's likely because of the transformation the marathon has undergone in the last 10 years, from something only an elite athlete would ever attempt -- to an item that might even appear on the average American couch potato's bucket list.
For example, in 2010, approximately two million Americans ran in full or half-marathons -- compared to less than one million who raced those distances in 2000. And by looking at the average finish times in some of the country's most popular races -- like the Chicago Marathon, which had 45,000 participants in 2011 -- it becomes clear that more casual runners are now participating: At this fall's race, the average finish time was 4:40:34, which is almost 20 minutes more than 2000's average finish time of 4:21:46.
"Unlike professional athletes that go through a very rigorous screening process -- you don't have that kind of screening before training for a marathon or half marathon. You can just start," says Dr. Kousik Krishnan, a cardiologist at Rush University Medical Center in Chicago who specializes in cardiac electrophysiology and sudden death -- and has run 10 marathons since his first in 2003.
Thompson explains that one of the big debates among cardiologists is whether everyone who wants to run a marathon should be given an exercise stress test, to screen each person for underlying heart condition -- like hypertrophic cardiomyopathy. Often, the answer is "no," because such tests can come back with false positives. "But this study suggests that it may be useful in people who are going to run marathons," Thompson says.
Have you run a full or half marathon -- or are you training for your first one now? What made you want to attempt it? Tell us what motivates you to keep running on our Facebook page. If your story inspires us, it might appear in an upcoming TODAY.com post!
Related:
I have more but we will save until next week.
See you soon,
John
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