Letter from Coach Rick… Week 1
Hello Everyone,
Greg and I are looking forward to beginning training tomorrow for the 2013 Boston Marathon. It can be intimidating to start a journey as significant as this. But we want to assure you that you have nothing to worry about. We have 4 1/2 months to prepare for the 26.2 mile journey from Hopkinton to Boston.
We will spend a lot of time on proper running form during the next several weeks. Developing an efficient running technique will allow you to remain injury free and to actually enjoy running.
When you first arrive at training please sign in with your name and the charity you’re representing. Please also make a nametag so your coaches, teammates and staff can recognize you by name as traning unfolds. At the conclusion of each run please place a check mark next to your name to indicate your safe return. We are scheduled to run 4 miles tomorrow. Greg and I will be there to answer all your running related questions so please don’t be shy.
The temperature will be cool so there are several guidelines to follow:
1. Layering clothes with a wicking material as your base layer (closest to your body) is far more effective that one heavy layer.
2. Avoid cotton at all costs. Marathon Sports will be at our training on December 15th and will provide a 20% discount to all Marathon Coalition runners that weekend.
3. Having a zipper on your top will allow you to regulate your core body temperature throughout your runs.
4. 80% of your body heat escapes through your hands and head. Be sure to wear proper headwear and gloves to retain your body heat. Headbands keep your ears warm but allow valuable heat to escape…similar to having the heat on in your house but the windows open…not very efficient.
5. Two very important but commonly neglected areas when temperatures drop are adequate sun protection and proper hydration. You need to have both as a priority year round.
As I mentioned at the kick-off, training is non-competitive (unless you try to pass me). You won’t be asked to run farther or faster than you are comfortable. The key is to hit the weekly training totals and to remain injury free. I’m a proponent of incorporating walking during training runs. I walk for 1 minute after every 9 minutes of running. This will allow you to sustain proper form throughout each run and to avoid injury.
Greg and I, along with the staff of your respective charity, are looking forward to preparing you to finish the 2013 Boston Marathon in relative comfort. It’s going to be meaningful, empowering and inspiration. Thank you for all that you’re doing to provide opportunities to so many.
Go TEAM!
Coach Rick