The
Running Room Club Update: December 6, 2005
Sudbury Store (Cedar Pointe Plaza)
Thank you very much for your
participation, support and involvement in the Santa Shuffle
this past weekend.
We had a whopping 140 participants walking, running, shuffling,
sweeping and cheering on Saturday morning. We were able
to raise $6,476. for the Salvation Army's Christmas Appeal.
These funds will stay in Sudbury to support our local families
in need. Thanks again for coming out on a cold morning and
helping out.
I would also like to thank our volunteers for their help
as well. Without you these events would not happen. Vince
thank you for the timing and the great Santa outfit your
wore for the day...if anything it put a smile on my face
and a few of the other regulars.
Because the temperature has dropped significantly in the
last few weeks, I thought I would give you a few winter
walking and running tips.
WINTER WALKING/RUNNING TIPS
*** Adjust the intensity
of your workout.
*** Up to 50% of body heat is lost through the head, so
keep it covered.
*** Warm up properly and start your runs at a comfortable
pace and slowly build up the pace to a pace slower than
your normal training pace.
*** Shorten your stride to improve your footing on icy roads.
Insert screws in the soles of your shoes for greater traction.
*** Carry a couple of coins so you can make a phone call
or carry cab fare in your shoe.
*** 'Wind chill' does not measure temperature. It measures
the rate of cooling. On a day with high wind chill, prepare
for the wind.
*** Run/Walk into the wind for the first part of your walk/run
and with the wind on the return portion.
When walking/running by yourself walk/run in a loop in case
you need to cut the walk/run short.
*** On your first few outings on snow or ice, you may experience
slight muscle soreness in the legs. That is because your
supporting muscles are working harder to control your slipping.
*** Cover all exposed skin with clothing or petroleum jelly.
If you or your running partner have exposed skin, be aware
of each other to prevent frostbite.
*** In the winter it's dark, so wear reflective gear and
walk/run facing the traffic in order to be more visible.
*** Mittens are warmer than gloves.
*** Drink water on any walk/run over 45 minutes.
Use a lip protector (like Chapstick) on your lips, nose
and ears.
*** Gentlemen protect your future generation - wear a wind
brief. Ladies, wear a loose layer over your behind. Tight
clothes do not insulate well.
*** Our beauty tips for those dry hands. Petroleum jelly
on the hands helps keep them warm and makes a great moisturizer.
*** Do speed work indoors on dry surfaces.
*** Be aware of hypothermia for both yourself and those
walking/running with you. This 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.
*** Do not accelerate or decelerate quickly in the cold
weather.
*** Make sure any changes in direction are gradual as to
avoid slipping or pulling muscles that are not properly
warmed up.
*** 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.
*** No need to get out the wool socks or double up on your
regular pair. Wear a single pair of polypropylene or coolmax
socks to stay warm.
*** Take your wet clothes off as soon as possible and get
dry ones on.
*** Wear your water bottle under your jacket to keep it
from freezing.
*** Review walker/runner safety. Safety is even more important
in the winter with less light and far more ice and other
obstacles on the paths and roads.
**** just think of how
many more calories you are burning by carrying around all
that clothing, working your body harder on the snow and
keeping your body warm... just an added bonus to winter
walking/running ****
ALMOST SOLD OUT.
Don't delay and get signed up for the Resolution
Run. Come run our first Torch Run (glow
stick run) here in Sudbury starting at the YMCA on Durham
Street with your new 10 and 1 watch! Only Forty-Five Dollars
until Dec 26th. This will be the best year ever so come
on out and start your New Year on the right foot.
***** ONLY ONLINE REGISTRATION AVAILABLE NOW AT
RUNNINGROOM.COM for the Resolution Run ... this
event is almost sold out so don't delay.
Practice Times continue at
6:00 p.m. on Wednesday and again on Sunday at 8:30 a.m.
Resolution Run – December
31 at 6:00 p.m. – Run or walk 5k YMCA,
don’t forget they will have their facilities open
for our convenience…so bring the family and have them
enjoy the Y.
Hypothermic Half Marathon
– February 5, 2006 - $50 before Jan.
1st and $60 from Jan.1st to February 4th, 2006. This event
is limited to 50 participants so don’t delay in registration.
The registration fee includes an embroidered fleece toque
and a drawstring bag. All participants receive a fabulous
post run brunch at Buzzy Browns. This event is to benefit
the Canadian Diabetes Association. There will be limited
entry on this event so don't delay in registering.
CLINICS - DATES
Countdown to start your next clinic:
Learn to Run – Tuesdays 6:30 p.m.
starting January 3, 2006 Instructor will be Gary Petingola
For Women Only (Learn to Run) – Mondays
6:00 p.m. starting January 9, 2006 Instructor will be Stephanie
Leclair
5k clinic – Thursdays 6:30 p.m. starting
January 5, 2006 Instructor will be Elizabeth Taillefer
10k – Mondays 6:30 p.m. January 9,
2006 Instructor to be announced
½ Marathon – Thursdays 6:00
p.m. starting January 19, 2006 Instructor will be Frank
Lesk
Full Marathon – Thursdays 6:00 p.m.
starting January 19, 2006 Instructor will be Lise Edwards
5k Walking – Thursdays 6:30 p.m.
starting January 12, 2006 Instructor will be Russ Thom
½ Marathon Walk – Mondays
7:00 p.m. starting January 16, 2006 Instructor will be Maureen
Moustgaard
Have a great week and we'll see you at practice.
Happy Trails,
Lise Edwards
