Archive | August, 2013

Take Care of the Little Things – By Coach Cary

24 Aug

When we train to reach a specific goal, we tend to develop tunnel vision.  We become so laser-focused on our goal that we miss a lot of the supplemental things we must do to achieve it.  As runners, most of us have at some point in time picked a race to train for and have devoted countless miles of effort towards that goal.  As goal-oriented people, we often focus solely on the race activity: running.  While running is the main component of training, however, there are other pieces to the puzzle.  And when we neglect them, we don’t assemble the whole picture.  In short, we need to take care of the little things in order to achieve the bigger things.
Assemble the picture of a complete runner and racer by supplementing your running with the following training pieces.
  • Stretch & Foam Roll – Our “run” is not done when we’re finished running.  Too often we neglect to take the time to properly stretch and foam roll.  We are doing the same repetitive motion thousands of times throughout a run.  The involved muscles will understandably be fatigued and tend to tighten up.  We want to keep them loose so that we’re not fighting ourselves each and every step we run.  The last Wednesday of every month, the FLEET FEET Training Center has a free class on how to foam roll.  If you haven’t taken it, I highly recommend giving it a shot.  If you cannot make it to a workshop, stop by any FLEET FEET store and a Fit Professional can educate you on how to quickly and effectively stretch and roll.
  • Strength Training – No runner should try to put The Incredible Hulk to shame.  We’re talking about making sure we have muscle balance and that our muscles all work together and fire properly.  Often, runners will have some muscles that become dominant and take over the role best served by another muscle.  On race day, the result is quicker fatigue because we’re not properly sharing the load between the correct muscle groups.  Many classes at a gym can exacerbate this issue because we’re still not turning on the right muscles.  The FLEET FEET Training Center has several classes designed to help runners get everything working together through proper muscle activation.
  • Core – Having a weak core will result in delivering less energy to the ground; energy that is used to propel us forward.  I typically use the bench press to explain the the need for core strength.  We all understand that running builds strong legs and lungs.  Imagine your legs are like a big weight plate on one end of a bench press bar…and your lungs are a big weight plate on the other end of the bar.  Your core strength serves as the bar connecting the two end weights.  If you have a weak core, it’s like having a rope in place of a steel bar.  It’s not gonna work too well.  Planks, bridges, and bodyweight exercises are the best way to develop core strength.  Sit-ups often put us in poor positions and don’t truly focus on the areas that can help us the most.  And, yes, the FLEET FEET Training Center offers a runner-focused core strength class.
  • Rest – Get your rest, whether its by making an effort to get an extra hour of sleep each night or by taking one day off from training each week.  Your body doesn’t convert your training to improvement if it’s constantly being beaten up and shorted on rest.  Everyone has busy lives and things that pull us in a multitude of directions.  Many runners don’t burn a candle at both ends; they take several blowtorches to it.  Try to find time to shut a few of those burners off when your body needs some rest.
Running is the primary thing we must do to achieve your goals… but without taking care of these supplemental training aspects, we’ll never know what we can achieve.
Good luck and happy racing!
Coach Cary
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Runnababe Cheryl “chicks” the field at the Cardinals Care 6k

19 Aug

There’s a term that the Runnababez hear fairly regularly at races… chicked. It’s not a deragatory term hurled in their direction. However, the men they beat would definitely be in the cross hairs of that comment though. To be chicked is to be beaten by a women. This Sunday, the Runnababez newest member, Cheryl, chicked the entire field by winning the Cardinals Care 6k. As a diehard Cardinals fan, Cheryl couldn’t pass up the opportunity to run a race that finished in Busch Stadium. Running a very solid 22:05 for 6k, Cheryl was greeted at the finish line by Cardinals closer Jason Motte and the greatest athlete in history, Jackie Joyner-Kersee. Not a bad combo to have holding the finish line banner, eh?

Cheryl winning Cardinal Care 6k

As the Runnababez train toward their fall race schedule, you will be able to find them at several road races throughout the area. The next race featuring several of the Runnababez will be the Unigroup 5k/10k in Fenton on September 7th. A flat fast course along the Meramec River offers a great tune up as they go through the long hard training days of September. Click here for more info on that race. Also, there will be a group of them heading over to Alton to compete in the Miles for Meso 5k. With a separate elite race, the Miles for Meso race is a fantastic place to get to watch an international field run some crazy fast times. Click here for more info on Miles for Meso.

Runnababez Team finishes in a close 2nd place, @XC Kickoff!

3 Aug

The Runnababez ran like badgers do, fast and rabid on the Forest Park Cross Country course today.  They were able to finish 2nd as a team overall, that included high-school runners, Big River Running, and several D1 college teams.

Cheryl & Lisa went 4 & 5 , Amanda 11th, Carine 14th & Lauren Hubbard 19th as all  5 team mates  placed in the top 20 overall, covering the muddy hilly grass course on humid morning in Forest Park.  3rd Place team, was a group of NCAA D1 runners. Not too shabby since half the ladies are in heavy training for fall races, and they were missing a key competitor, Jackie Pirtle-Hall, a newly minted Mama to baby Gwyneth.

Way to go Runnababez!

Runnababez before the XC 5k

Runnababez before the XC 5k

Cheryl, Lisa, Amanda, Lauren & Carine - 2nd Place  Team

Cheryl, Lisa, Amanda, Lauren & Carine – 2nd Place Team

Runnababez Welcomes Carine Rossouw & Cheryl Held ~!

3 Aug

Runnababez welcomes to the team Carine Rossouw & Cheryl Held.  Today these ladies helped the Runnababez finish 2nd overall in the XC Kickoff team standings!  Welcome to the life of Runnababe Carine & Cheryl!  We look forward to many laughs & miles!

1061524_741535661026_147530518_n 2 Carine Rossouw

Carine Rossouw is a hidden gem, but not so hidden anymore!  Recently placing 2nd at the 2013, Komen Race for the Cure 5k.  She has tons of natural talent that is lurking to come out!  Carine a native of Cape Town, South Africa moved to the U.S a few years ago with her family, after living in Singapore for a few years as well.  Carine is an avid kick-boxer, looking to hone in on her running skills.  She brings added zest for life to the Runnababez !

  • Hometown: Wildwood, MO
  • Occupation: Mother & Runnababe
  • Education : South Africa

Recent Accomplishments:

– 2nd Place – Komen Race for the Cure 2013

1061524_741535661026_147530518_n 3 Cheryl Held

Cheryl comes to the Runnababez team off of a stellar performance at the NAIA Outdoor Track  & Field Championships, where she placed in the top 10, just barely missing All-American status in the 10k.  Cheryl is a recent graduate from William Woods, where she competed in Cross-Country & Track and was  a multiple time NAIA National qualifier.  She looks to build upon her stamina and endurance with the Runnababez, as she ventures into new territory going longer in runs with possible half & full marathons on the horizon.

  • Hometown:  Wildwood, MO
  • Education:  William Woods University
  • Occupation:  Physical Education Teacher

Recent Accomplishments:

– 10th Place : 10k NAIA Championships  2013  – 37:20

–  4th Place: Wash U Invite 2013 – 37:12

– 4th Place:  Cross Country Kickoff STL 2013 – 18:54

– Mizzou Indoor Collegiate Meet 2010 – 17:58