2/18 Run Cancelled - Too Cold

Group the run this sunday has been officially cancelled (see note below). Here are a few other alternatives to the ones listed:

1. Run indoors - 13 miles on a treadmill or indoor track is an enlightening experience - plus it has the added bonus of helping you actually use that club membership you might have. If you don't have a gym membership and 13 miles indoors sounds like something you might do, sign up for a trial membership (Bally's has a nice online feature) or pay the $10-$15 dollars to get a day pass (my personal favorite is the Chicago Athletic Club @ 12 S. Michigan - it's a total throwback to the 1920's). In total desperation I've actually gone to a treadmill dealer and tried out their treadmills for a few hours as well (don't repeat often but I recommend Chicago Home Fitness - I bought my treadmill from there - the Vision Fitness is a really nice ride and the sales people are more than happy to have you test out the equipment - suggest running say 4.3 miles on each of their top of the line pieces).
   
2. Run short outdoors, finish indoors (say 3-5 miles outside, 8-10 inside)
3. Use those frequent flyer miles and hotel points - I'm a fan of this one. Get out of chicago for the weekend and go someplace warm (I suggest Phoenix - tons and tons of places to run there, but be sure to bring lots and lots of water if you do)

Whatever you do, don't take the do nothing option. It's a good way to get hurt.

The National Weather Service, as well as numerous other weather reporting services, are predicting bitterly cold temperatures for early Saturday morning, February 18th. Not only is it not fun to run in these conditions, it's not safe or training specific. In light of these reports, we wanted to notify you as early as possible that the CARA Winter Training Program run for 2/18/06 is cancelled.
As such, we also want to leave you with several options for your continued conditioning. You can choose to do any of the following:

A.) Do nothing. This choice will not leave you under trained come race day.

B.) Rest on Saturday, and do your long run on Sunday when the temps are predicted to be 24 degrees. Cross train on Monday.

C.) This option is made available for those who will be off from work on President's Day holiday: Run short on Saturday, 3 to 5 miles in the late afternoon when it will be a little warmer than 8am. Rest on Sunday and do your long run on Monday. If this is your choice, do not run the 4 miles on Tuesday, instead rest. 34 degrees is being predicted for Monday!
Please note, none of these runs will be CARA supported, so be sure to have plenty of fluids at your avail while on your runs.
Have fun, be safe and enjoy sleeping in - on what is probably going to be the coldest morning so far this year.
Sincerely,

Bill Fitzgerald
Director of Training
Chicago Area Runners Association

email: cararuns@aol.com
phone: 312-666-9836
web: http://www.cararuns.org

Chicago Weather - Gotta Love It

So this week while you all are enjoying balmy temperatures in the teens and twenties while I'm at 9,000 ft with sub zero temperatures. That said, the weather forcast for this weekend in Chicago is around 15 degrees with a potential to have wind chill down to or below zero.

Before you head out Saturday morning check the following:

• ABC Channel 7
• NBC Channel 5
• CBS Channel 2
• Weather.com

If the temperature on the lakefront including windchill is below 0, the run will be cancelled. (i.e. no water, no sign-in) If you do decide to run do not run without hydration.

This week we will not have water beyond the boathouse. Bring water and or gatorade this week.

Also, remember to bring your "food" for the run. Whatever you're planning on using in the marathon, you should be eating during the training run. Eating while running is something you can and should practice.

Statistics for this week:
Mileage: 13
Turnaround: Top of Hill before Museam Campus (.5 miles past last week)

Saturday 2/10 Run

Mileage: 12 miles
Turnaround: Buckingham Fountain (unless there are path obstructions)
Weather Forecast: Warm for Chicago in February (for those of you focused on stats that's 29 F) with a little snow
After Run Festivities: Seems like Starbucks on Addison - across from Wrigley Field - is the winner

Checklist:

• Water or Gatorade
• Food - GU/Carboom/Cliff Shot/etc - 1-2 packets
  
• Shoes & Shoe tag
  
• Socks
• Long pants/tights
• Base layer (long sleeve wool/wick-away fabric)
  
• Middle layer (fleece - for the colder of us)
• Top layer (jacket - preferably some windproofing)
• Gloves
• Hat
• Neck gaiter or balaclava
• Sunscreen and lip balm
  
• Something to change into afterwards
  

We've been spoiled

Yes, it's true. Our first month of training may have been a tease in terms of exceptionally kind January weather, and I woke up this morning only to see an extended forecast that will make today seem balmy come Saturday.
Guess I better dig out the layers that have been neglected for all those above freezing temperture runs. How to deal? Keep the coolmax close to your skin, add a layer of fleece under your jacket and make sure things like your hands, head and even face (I'm not suggesting an all out face mask here, but a neck gator can be nice) are protected and consider sunscreen to guard against windburn. Cold runs are do-able, and you get to feel like a tough cookie when all is said and done. Being lazy on the couch is good and right after a very chilly long run. Don't let anyone tell you different.

Saturday will be our longest run to-date, but you are ready. Just keep following the program because it works. If you are noticing that you are a little more hungry, a little more tired at the end of the day, this is because you are working hard. Don't be afraid to eat a little more even though it might seem like the rest of the world is on the post-holiday diet du jour. This is not the time to skimp. Your body needs healthy, good food, but it probably doesn't need an entire box of Krispy Kremes, so a little common sense please. And if you've been getting away with Nachos at Happy Hour for dinner on Friday or coming to the run on an empty stomach, it is time to mend your ways. You will start to feel it. The same is true for hydration. You can't live on coffee, pop and beer all week and then drink a bottle of water or gatorade on Friday night and expect great things on Saturday unless you come from a long line of camels. Try to drink water throughout your week to stay hydrated for all your runs. You don't have to give up coffee, pop or beer- -just get some non-dehydrating beverages in
there too in order to compensate. Okay? And if you can sneak in a
little extra sleep here and there, trust me, you won't miss the late night or early morning news all that much. Be good to your body and it will return the favor. Promise.

This week, even though it will be cold, be liberal with the bodyglide and please, please, please carry water or gatorade. If you don't, you'll be thirsty and have a harder time! I know it's a pain, but even if it's just a water bottle you hold in your hand, it's worth it. Also, bring a gel or two for the extra energy you will need. If you've never done one of these before, feel free to ask me or another group leader about the joy of GU (or Clif shots or Carboom-whatever). Almost any running store carries them, so just pick a flavor that sounds good to you. It's a little strange-I know, but really helpful. As the runs get longer, these little packets of energy will help get your through. And you need that water to wash them down!

Now would be a good time to check out your shoes. How are they doing? If they are looking or feeling a little shot, it might be time for new ones.
When you get new ones, break them in on your shorter, during the week runs before taking them out for a long run. You want happy feet that than new-shoe blisters, right?

For now, stay warm, healthy and run happy! And no, your question is not stupid and no, you are not bugging me.


Lisa