Remember, though I mention distances that seem long and hard, we’re a group for all runners and walkers.  Let those distance demons have their way, stay in their own world; but most of us are out to have fun.  So, come join us.

But as I noted in my past emails, the group is committed to running the Tyranena races in November.  There are two race distances, the half-marathon and a 1/6 barrel, about 4.5 miles.  Registration is now open.  And if you think you can’t finish either race, take note, you can walk them.  I know of folks who walked the race and had a heck of a  good time.  So, you can do it.    

So, anyone can do Tyranena...either distance…whether walking or running.

--------------------------------------------------------------------------------I heard from someone this week who’s trying to get back into running long distances.  They’ve been out of it for a while.  I suggested Tyranena in November.  I’m not sure how many newbies are out there with the desire to conquer a half, but I thought I’ll include a Hal Higdon training summary in my emails that will lead up to the half.  And, it’s not too early to start.  If you want more information about the half, drop me a note.  Last year, we had about 10 BG’ers ventured north to the run.  And of course, just to add to the fun…we’ll carpool.

This week’s runs are a 3 miles on Tuesday, 2 miles on Wednesday, 3 mile on Thursday, 4 miles on Saturday.  Remember to run for a purpose…try some speed work one day, some intervals another day, and some LSD (long steady distance) yet another day.  Like surfaces, break up your running routine. 

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And more information from Marathon Nation and Patrick McCrann…(note to you, the readers.  This information may not be in order as I’ve received them.  But the information is great however you can use it…

There's no denying that running is a full contact sport. Even if you have inserts, great socks, and killer running shoes, you can't avoid your body hitting the ground...and if you can, well, you've got bigger things to worry about than running! Seriously though, diversifying where you run can have just as much impact on your performance as how you train...and it's a lot easier!

Understanding the Contact
While the human body wasn't made to run great distances, we do have the biomechanical infrastructure to run relatively efficiently. A huge part of this infrastructure is dedicated to absorbing the impact of running...from the 28 bones in your foot to the fascia, tendons and ligaments that connect your lower extremities to your legs through the knees and into your hip. Depending on your gait, your personal impact point will vary, but regardless it exists.

Best Places To Run
The official jury is out on this, but I recommend that most people try to stick to the dirt paths just next to where they usually run. You know what I mean, those little worn out paths that follow the sidewalk or jogging path. These areas are safe, roughly the same distance as your run and you always have a "back up" option should this softer surface go away or become too treacherous.

A close second would be soft tracks that you can probably find at a local high school or athletic facility. Downside is that they are typically short, but upsides they are usually close a grass field which is excellent for strides and/or drill runs.

Heading fully off-road is an option, but you need to be cautious to choose safe places to run. Both from a personal / wildlife perspective, but also from terrain. Lower impact running isn't worth it if you are rolling your ankle every other step!

Black top running is okay, concrete sidewalks should be avoided at all costs and running on the sand at the beach is great for the random vacation run but shouldn't be repeated too often.

At the end of the day, the type of terrain you'll choose will be dictated by your workout goals as much as your local geography. That said, even introducing some variety can help to alleviate the pounding of pavement running. This helps to reduce your chance of injury keeping you health and consistent!

Where do you love to run?

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Wisconsin races?

We’re heading back to Lake Mills in the fall for Half Marathon.  The race is November 6th.  Registration is now open.

Any takers for the Cheese Days 10K/5K in Monroe.  The date is September 18th.  I noticed the awards ceremony is at the brewery.  Let me know.

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If you need information about a run or location, feel free to give me a call at 815-222-1280.

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If you want to share any ideas for a run or recovery; if you’ll be venturing to a distant race and you want to car-pool with some folks; or if you’re training for a race and you want a training partner, pass the information onto me and I’ll send the word out to others.             

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Thursday, 08.26.10, Meet at Maciano’s on Harrison Avenue.  We’ll run the path along Charles Street for about 6 miles.  Recovery is at Maciano’s.  Meeting time is 6:00 pm.

Saturday, 08.28,10 Meet at Olsen Forest Preserve on Atwood Road.  Yes, the distance demons voted.  There are two groups running…long and short.  The long group is starting at 6:00am and their distance is about 15’ish miles.  The short group will meet at 7:00am and their distance is about 8’ish miles

Thursday, 09.02.10, Thursday, Meet at Martin Park in Loves Park.  We’ll head north towards Sports Core I for about a 5 or 6 mile run.  Recovery is at Nunzio’s on North Second Street.  Meeting time is 6:00 pm.

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“When you are well prepared to meet the demands of a race, not only will your race probably go well, but your recovery should go smoothly, too.”     -Susan Paul, running coach, exercise physiologist, and program director for the Orlando Track Shack Foundation

“When I stand before God at the end of my life, I would hope that I would not have a single bit of talent left and I could say, "I used everything that you gave me."     - Erma Bombeck

“I pull on my extra long shorts, tie up my New Balance 991s, run past the barricades and blast walls that surround the compound where I live, and slip into Baghdad's anarchic streets.”     -New York Times Correspondent Dexter Filkins in Runner's World

(Side note…I read this week that the last US combat troops have left Iraq…thank you for your service to our great country.)

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Waddle On!

Dave

The Buddy Group is open to any runners and walkers who want to come out and enjoy running and/or walking.  We charge no fees and you do not have to be a member of any club.  Please contact David Kiefer at davidkiefer@att.net for more information.

Legal disclaimer....I'm not a coach or trainer. By receiving this email, you will not hold the author or any recipients of this email liable for any injuries or activities you and your possession may encounter while running among this group. You run at your own risk knowing all the potential hazards that can arise.