PRACTICAL INFORMATION: RUNNING SHOES, CLOTHING, RUNNING APPS ETC.
Running is one of the most simple and effective form of excercise. You can practically run anywhere and all you need is a pair of shoes and ordinary clothing. Tony and I ran in Utah in 26 degrees (with Dr. Neibauer) temperature and the following week in Arizona in 94 degrees heat. It was an amazing experience to view the majestic mountains with snow caps and the desert terrain all within a couple of days. While running/walking is done a lone, most excercisers enjoy having a "support team" as they go through the training. So ask a co-worker or a friend to join you in this journey.
In choosing the shoes, the design of the shoe should match the function and shape of your feet. This will help with your performance, reduce blisters, foot fatigue and injuries. The staff at a good running store can offer the best advice for you. I really like the folks at Sport Basement in San Jose for running shoes and apparel. Training Apps can be very useful and motivational in your training. There are several 5K training Apps available at no cost to you online ie couch to 5K workout. Clothing: comfort above all. On most days, a pair of shorts and a T-shirt are fine. As you get more into running, you will find outfits that make you feel better and motivate you to get in your run even on bad weather days.
Small, Smart Choices+Consistency+Time=RADICAL RESULTS
WYNN DENTAL CARE RUNNING CLUB
ALL WDC PARTICIPANTS AT THE BIG SUR 5K 2012 WE ARE MISSING ANTHONY
Monday, April 30, 2012
Thursday, April 26, 2012
The Big Sur 5K
WDC participants will meet at the Marathon Village near Michelob Ultra Tent @6:30 after you pick up your packet for team warm up and group picture. Be sure to wear your WDC fleece.
RACE DATE April 29, 2012
PICK UP PACKET:Beginning
at 6:00 AM (Locate inside Marathon Village. See map)
(bib, D-tag and event shirt). REQUIRED PHOTO ID (driver license)
START/FINISH
The 5K begins and ends at Marathon Village, located at Highway 1 and Rio Road
adjacent to the Crossroads Shopping Center, Carmel. You are responsible for transportation to the
start (if possible, carpool to site). Parking area near Safeway and Bank of
America…see map below (you do not need to take the shuttle bus, it is for other
marathon events).
o
After picked up your packet, Dr. Wynn would like to
see everyone near MICHELOB ULTRA TENT for team warm-up and picture.
5K STARTING TIME:
RUNNER 7:45 AM , WALKER 7:50AM
TIMEKEEPING –By
PACE Chronotrack. D-tag timing will be provided by Race Central. These tags need to be attached
to your shoe. Directions are provided on the tag and Race Central
will have a demo at the Expo.
NO WHEELS, PETS
OR CHILDREN UNDER EIGHT ALLOWED ON THE COURSE. IPOD/AUDIO DEVICES ARE
DISCOURAGED DUE TO SAFETY.
AWARDS CEREMONY:
Begins at 8:45 AM
GOODIES Short
sleeve cotton unisex T-shirt to all entrants, post-race refreshments.
5K
PARKING SITE (get to site as early as possible, Highway 1 will close in the
pre-dawn hours)
5K COURSE
MAP
Friday, April 13, 2012
CROSS TRAINING WILL IMPROVE YOUR 5K RUN
Studies have shown that cross training every other day will not only eliminate injuries but can enhance your run. Cross-training simply means "alternative excercise" to running. Your goal is to find excercises that give you the same type of work out as running but without tiring the muscles of runing: calf muscles, achilles tendon, ankel, foot. Since I was refrained from running for about 5 days due to my surgery, my left knee miraculously felt better when I ran again.
Many runners report that even if the cross training excercises do not give the same feeling as running but you can receive the relaxation that comes from the excercise, while burning calories and fat. Here are some suggesstions for cross-training excercises: Water jogging-the resistance of the water forces your legs to find a more efficient path. In addition, several leg muscles are strengthened which can help your legs to keep moving whten they get tired at the end of a long run; Cycling- indoor cycling is a better fat burner excercise than outdoor because it raises your body temperature a bit more; Walking- this can be done all day long, burning a significant number of calories each day; Weight training- this excercise will build strength in the muscle groups you wish. Hope this will help you stay motivated and create a variety in your fitness program.
Studies have shown that cross training every other day will not only eliminate injuries but can enhance your run. Cross-training simply means "alternative excercise" to running. Your goal is to find excercises that give you the same type of work out as running but without tiring the muscles of runing: calf muscles, achilles tendon, ankel, foot. Since I was refrained from running for about 5 days due to my surgery, my left knee miraculously felt better when I ran again.
Many runners report that even if the cross training excercises do not give the same feeling as running but you can receive the relaxation that comes from the excercise, while burning calories and fat. Here are some suggesstions for cross-training excercises: Water jogging-the resistance of the water forces your legs to find a more efficient path. In addition, several leg muscles are strengthened which can help your legs to keep moving whten they get tired at the end of a long run; Cycling- indoor cycling is a better fat burner excercise than outdoor because it raises your body temperature a bit more; Walking- this can be done all day long, burning a significant number of calories each day; Weight training- this excercise will build strength in the muscle groups you wish. Hope this will help you stay motivated and create a variety in your fitness program.
Tuesday, April 10, 2012
5K COUNT DOWN!
I hope all of you are training hard now that we are only 20 days from our race. As you all know I had a little set back due to my implant surgery.
I hope all of you are training hard now that we are only 20 days from our race. As you all know I had a little set back due to my implant surgery.
Even those in the field suffer from the unexpected! Thankfully, I will be back on my feet tomorrow. Don't be surprise if you see me at the office in my running attire to catch up on the days that I missed.
Happy running,
"When a PERFORMER begins to experience Physical or Emotional Pain in the heat of the battle, the brain, whose primary sole is self-preservation, asks the question:"Why must I suffer?". The champion will answer the question with the vision they have carefully constructed and they will CONTINUE TO FIGHT". Steve Siebold
Saturday, April 7, 2012
HAPPY EASTER EVERYONE!
TODAY IS A BEAUTIFUL DAY TO DO YOUR RUNNING AS THE 5K IS ONLY 3 WEEKS AWAY. TONY AND I HAVE BEEN RUNNING ON A PATH THAT STRETCHES FROM MARINA TO PACIFIC GROVE. SO PUT ON YOUR FAVORITE PAIR OF RUNNING SHOES AND TAKE IN THAT BEAUTIFUL COASTAL SCENERY THAT WE ARE SO FORTUNATE TO LIVE BY.
TODAY IS A BEAUTIFUL DAY TO DO YOUR RUNNING AS THE 5K IS ONLY 3 WEEKS AWAY. TONY AND I HAVE BEEN RUNNING ON A PATH THAT STRETCHES FROM MARINA TO PACIFIC GROVE. SO PUT ON YOUR FAVORITE PAIR OF RUNNING SHOES AND TAKE IN THAT BEAUTIFUL COASTAL SCENERY THAT WE ARE SO FORTUNATE TO LIVE BY.
Monday, April 2, 2012
RUNNING BIO MECHANICS- How to reduce fatigue, aches and pains...
If we use and develop our calf muscle, ankle and the achilles tendon properly our walking/running should be effortless. With the right balance of walking and running, very little effort from the calf muscle produces a smooth continuation of forward movement. When you feel aches and pains, it might be due to the way you run, you should consider minimal use of the ankle and achilles tendon. This will result in a smoother and more efficient walk/run. The three big factors contributing to fatigue and aches are posture, stride, and bounce. Posture- when walking/running your head should be balanced over the shoulders, which are aligned over the hips. Forward lean should be avoided to prevent fatigue, soreness and tightness in the lower back or neck. As your head is upright, your eyes should focus about 30-40 yds ahead of you. Stride- studies have shown that faster runners have shorter strides. Taking longer strides, lifting your knees are major causes of aches, pains and injuries. Thus, don't lift your knees when walking/running and you will be surprised at your speed. Bounce- keeping your feet close to the ground-shuffle is the most efficient way to walk/run. Through this "shuffling" technique, running becomes almost effortless and automatic. When you are bouncing or lifting your body off the ground, you are expending waste energy in the air- energy that could be used to run another mile a two.
"CONSISTENCY IS THE KEY TO ACHIEVEMENT AND MAINTAINING MOMENTUM". DARREN HARDY
If we use and develop our calf muscle, ankle and the achilles tendon properly our walking/running should be effortless. With the right balance of walking and running, very little effort from the calf muscle produces a smooth continuation of forward movement. When you feel aches and pains, it might be due to the way you run, you should consider minimal use of the ankle and achilles tendon. This will result in a smoother and more efficient walk/run. The three big factors contributing to fatigue and aches are posture, stride, and bounce. Posture- when walking/running your head should be balanced over the shoulders, which are aligned over the hips. Forward lean should be avoided to prevent fatigue, soreness and tightness in the lower back or neck. As your head is upright, your eyes should focus about 30-40 yds ahead of you. Stride- studies have shown that faster runners have shorter strides. Taking longer strides, lifting your knees are major causes of aches, pains and injuries. Thus, don't lift your knees when walking/running and you will be surprised at your speed. Bounce- keeping your feet close to the ground-shuffle is the most efficient way to walk/run. Through this "shuffling" technique, running becomes almost effortless and automatic. When you are bouncing or lifting your body off the ground, you are expending waste energy in the air- energy that could be used to run another mile a two.
"CONSISTENCY IS THE KEY TO ACHIEVEMENT AND MAINTAINING MOMENTUM". DARREN HARDY
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