Sole Runners Week 13 - Winter 2019

Sole Runners Week 13 - Winter 2019 - Schedule Changes

Published: Mon, 01/13/20

Courage doesn't always roar. Sometimes it's the little voice at the end of the day that says, "I'll try again tomorrow."

SATURDAY'S RUN
SATURDAYS' SCHEDULE FOR JAN/ EARLY FEB
STARTING TIME IS 7 AM FOR THE MARATHONERS SAME 8 AM FOR THE HALFERS
WATCH ME EAT MY WAY THROUGH THE SURF CITY HALF MARATHON - VIDEO
CAN YOU TRAIN WHEN YOU'RE SICK? READ THE LATEST ARTICLE HERE
UPCOMING EVENTS AND RACES
SOLE RUNNERS RUNNING

SATURDAY'S RUNNING

A beautiful day that got warm, not too much, but just enough to remove that long sleeve shirt. Remember, hydration on cold (or wet) days is just as important as in the summer. Maybe more so, because you aren't as aware. We have water at the start and end of the run and for longer runs, have coconut water at the end.

Everyone is going longer from here on out -- full and half marathoners. Hydration and fueling are going to be important to a successful race, no matter the distance. Learning how to do both (fuel and hydrate) are critical to your success.

Remember the 10-30-45 Rule. Drink every 10 minutes, take Electrolytes every 30 minute and eat every 45 minutes. Practice it every week on your long runs.

SCHEDULE FOR JANUARY & FEBRUARY

1/14 - Tuesday – Get your mid-week interval training in

1/15 - Wednesday - At the Range – Skylinks - 6:30 PM

1/16 - Thursday - Mid-Week Accountability Run/Walk - 6:15 PM – Runners High

https://www.facebook.com/events/789805938107247/

1/18 - Saturday – Week 13 4 Hours Marathoners - 2:45 Halfers

11/18 – Saturday – Sole Golf Group Lessons – 2 PM

1/21 - Tuesday – Get your mid-week interval training in

1/22 - Wednesday - At the Range – Skylinks - 6:30 PM

1/23 - Thursday - Mid-Week Accountability Run/Walk - 6:15 PM – Runners High

https://www.facebook.com/events/789805938107247/

1/25 - Saturday – Week 14 1 Hour Active Recovery Everyone

1/25 – Saturday – Sole Golf Group Lessons – 2 PM

1/28 - Tuesday – Get your mid-week interval training in

1/29 - Wednesday - At the Range – Skylinks - 6:30 PM

1/30 - Thursday - Mid-Week Accountability Run/Walk - 6:15 PM – Runners High

https://www.facebook.com/events/789805938107247/

2/1 - Saturday – Week 15 4:30 Hours Marathoners - 3 Hours Halfers

2/1 – Saturday – Sole Golf Group Lessons – 2 PM

2/2 – Sunday – Groundhog Day

2/4 - Tuesday – Get your mid-week interval training in

2/5 - Wednesday - At the Range – Skylinks - 6:30 PM

2/6 - Thursday - Mid-Week Accountability Run/Walk - 6:15 PM – Runners High

2/2 - Sunday - Surf City Full and Half, plus other local races

https://www.facebook.com/events/789805938107247/

2/8 - Saturday – Week 16 1 Hour Active Recovery Everyone

2/8 – Saturday – New Series - Sole Golf Group Lessons – 2 PM

2/11 - Tuesday – Get your mid-week interval training in

2/12 - Wednesday - At the Range – Skylinks - 6:30 PM

2/13 - Thursday - Mid-Week Accountability Run/Walk - 6:15 PM – Runners High

https://www.facebook.com/events/789805938107247/

7 AM TIME CHANGE STARTS THIS SATURDAY FOR THE MARATHONERS 8 AM START TIME FOR THE HALFERS

This Saturday is a long run. If you are going the marathondistance please be at the White Point Nature Reserve at 7 AM. Half Marathoners start at 8 AM

Watch Me Eat My Way Through The Surf City Half Marathon 2014 - by Coach Steve Mackel

SURF CITY RACES AND WEEKEND

A half marathon before your race is always a great idea. There is no replacement for racing. For years we have been running the Surf City races as races and race day training runs. This year I will be unavailable to run Surf City but you can count I will be training Super Bowl Sunday.

CAN YOU TRAIN WHEN YOU'RE SICK?

Everyone gets sicK this time of year. Don't freak out but do your best to avoid sick people and sickness for the next 8 weeks.

I don't know about you but I have trouble getting out the door especially when I'm sick. I know it's no fun running when you're sick but if it's above the neck you can still train,

I made this video in this article in 2015 when I was sick. If you feel a cold coming on, watch and listen. When you're sick, cut back on training, but retain your focus. In a week I was ready to go again. Check the article out: Can You Train When You're Sick?