Wow, time flies when you're getting active, doesn't it?  It seems like only yesterday that we were all getting to know one another.  And look at you all now, moving regularly, losing weight in a healthy way and gearing up for your race in two weeks!  You've done a phenomenal job of weaving in healthy behaviors and waving goodbye to the not-so-healthy habits.  Your blog posts are also beginning to reflect those healthy changes as new habits.  Way to go Teams!  You are getting active for a lifetime!  This week is the perfect time to focus on race day.  Here are a few tips to guide you to the finish line with a smile on your face.

• Go with what you know.  As the race draws near, it is wise to stay true to your habits as that is what has gotten you this far.  Sometimes race week ignites race nerves and can fuel the need to second guess yourself on what to eat, how to train and what to wear.  If you start to question what to do, chalk it up to race nerves and stick to what you've practiced the past six weeks. 

• Eat familier foods that digest well race week.  It is tempting to  eat differently race week and making a few small tweaks is fine, but avoid drastically changing your foods as it can cause stomach upset race morning.  Stick with foods that you've eaten with low drama (gastric upset).  A traditional meal the night before is pasta, however you may boost your carbohydrate levels with rice, veggies and lean protein like chicken.  Race morning eat a small meal made of high carbohydrates, low fat and fiber and a little protein at least 2 hours prior to the start of the event.  This will give you enough time to digest the meal so it is not sitting in your stomach when the gun goes off.  If you wake up late, drink your meal with a sports drink. 
  

• Review your logbook.  Your recipe for success is already well documented in your logbooks.  If a moment of fear pops into your head, take a look at how far you've come.  The sum of all the miles you've covered and changes made are more than enough to fuel your race day performance.  You are ready for the race!

• Develop a dress rehearsal.  Set up a race simulation this weekend and run/walk at the same time as the race.  Set out your clothes the night before and practice your meal the night before and the pre-race breakfast.  This will give you an idea of how things will go on race morning and calm race nerves.  Set up an out-and-back course and pace yourself slightly slower for the first half and pick up the pace in the second half.  Pacing wisely in the early miles will help you run or walk strong through the finish line and your photo will look much better too!

• Race wisely.  Line up according to your planned pace.  If you are out to win it, toe-the-line, otherwise position yourself by your pace to avoid getting sucked into a void of faster paced participants and going out too fast.  They may have pace signs indicating where to line up, but if not place yourself in front of mid-pack if you're at 9-minute per mile or faster, middle of the pack for 9-12:00, or in the last quarter of the pack for 12:00+ pace.  This will help you better pace yourself on the course and finish strong!  Run/walk the tangents at the corners (a straight line just outside the turn) rather than the long way around every corner.  This is what the pro runners do so they don't add mileage to the race!  Finally, perform a head-to-toe inventory at every mile on the course to keep in touch with how your body is moving.  When fatigue sets in it is easy to slip into inefficient form and waste energy along the way.

  • Keep your head focused forward
  • Relax the shoulders
  • Hands relaxed and arms swinging like a pendulum from the shoulders
  • Chest tall and hips under the shoulders
  • Shorter, quick strides landing under the hips

Have a wonderful week!

Coach Jenny Hadfield

So I am still trying to play around with the whole "adding pictures and video" concept, so bear with my while I am still learning!

Yesterday we enjoyed a lovely afternoon with my in-laws, celebrating Easter. Church in the morning, followed by a huge Easter meal of ham and leg of lamb. My mother-in-law is hands down the best cook I know. The meal was complete with sweet potatoes, asparagus , au gratin potatoes, fresh fruit and whole grain rolls. And of course the hard boiled eggs!

Planning ahead, I brought a change of clothes along, and after the meal changed into a pair of sweat pants and sweat shirt. I suggested we all go for an after dinner walk, and everyone agreed! Photos below include my daughter, husband, and both in-laws. It was great to be back out in the fresh air, and a great way to walk off our calories. ( I did still watch what I ate, and made sure to have small portions) I do confess that I did have a couple of malted milk eggs and jelly beans, but not too many!

Oh I had such a nice weekend. Friday was a half day at work so I spent Friday night at Barnsley Gardens with my family. It was so nice and relaxing and fun. The best thing was I went canoeing. I had never canoed(this may or may not be a word) myself. Last time my Dad paddeled me around( I was pregnant so cut me some slack) but this time I was an active participant. I would strongly suggest this for anyone stressing out, it is so relaxing. Its a good arm work out too. The wind was blowing and we had to keep paddeling or it would blow us into reeds which scared the poor turtles who were sunning themselves. I gave myself the weekend off from my diet. I'm glad I did because when I got to my room the fairy god mother, you heard right they have a fairy god mother, left me an adorable smore kit with a note saying "Have s'more fun". Check I did that I also indulged in the free wine and cheese reception. I tried to eat a piece of chicken but it was gross, I'm really not having any problem giving up meat I don't even like it. I do like cheese, that is the hardest for me. Milk isn't a problem because I can use almond milk in my cereal and I didn't like milk to start with. Butter isn't a problem because I use Earth Balance sticks when I cook and I never buttered anything usually. Cheese is a whole other issue I LOVE it vegetarians and vegans are liars don't listen to them their "cheese" isn't even close It try to eat it and it makes me mad.

I'm hiking like every other day. I usually hike the same couple of places which is cool because I can see a big improvment in my endurance. I'm probably going again today, but I might switch it up and bike, stationary I don't know how to ride a bike or swim or skate. I'm plannning on learning how to bike and soon It wont be pretty I have no balance!

I'm not sure if I have lost any weight I usually do my weekly weigh in on Monday morning, but I'm waiting until tomorrow so I lose the wine bloat. I feel smaller and I think that should count = ) 

So two weeks to go until race day. I'm ready I feel good about it. I hope everyone else is feeling confident too!