2008 Assorted Nuts Update

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TEAM UPDATE: August 15, 2008

"OUTDRIVE, OUTCHEER, OUTRUN - GO NUTS!"

Assorted Nuts:

A few quick reminders for you, before today's Tips to Consider:

T-SHIRT PAYMENT: I have not received t-shirt payments from the following yet: Liz Harper, Sandy Thill, Daren Carlson, Aurora Jacobsen. At this point, (if you haven't mailed it) bring your payment to the race and I'll collect it when I hand out shirts on Friday, before the race begins.

GEAR AND SUPPLIES: Take a moment to look at both the team and individual gear/supplies on our team website. Be sure you begin collecting all your personal gear together early this week, so you're not trying to pull it together on Thursday night. As well, if there are items you can share for the team gear, let us know.

TEAM CELL PHONE NUMBERS: Along the route, the walkie talkies may not work as well - and it's important that we remain in communication with one another. Because of that, it might be a good idea (since we didn't do it last year) to collect cell phone numbers (for those bring cell phones on the route). Here's who I have so far:

Van 1 - Salted

Lee Hoedl - 701.306.1266

Liz Harper - 651.485.6381

Kari Morrissey - 763.442.7432

AnnMarie Busack - ___________

Kathy Pals - ___________

Bill Reinfeld - ___________

Van 2 - Glazed

Sue Buchman - ___________

Sandy Thill - ___________

Bill Reinarts - ___________

Shane Quinn - ___________

Daren Carlson - ___________

Aurora Jacobsen - ___________

GOING THE DISTANCE: TIPS TO CONSIDER

REST. It's such a common term to the average citizen and a most uncommon term to the runner's world. For many of us (myself included) who run, we tend to "overtrain and underrest." Which, of course, in the long run is not good for the body... especially when you're considering a relay race like the Great River Relay. So, what does that mean?

As Sunday approaches this week, try to go to apply these three rest suggestions:

Go to bed at least one hour earlier than you normally do for the rest of the week. It's much to difficult to catch up on sleep on Thursday night before the GRR. Coming into a race like this "tired" is not the same as coming to an ordinarly Saturday 5K race. We need you to run, then rest and cheer, then run, then rest and cheer, then run, and then rest and cheer - for 32 hours straight (with intermittent naps here and there). Not to worry - we'll all have plenty of energy, but it pays to have a little extra coming into the race.
Decrease your weekly mileage to simple stretching and warm-up mile(s). When Sunday comes, it will be time to taper your training to almost nothing besides a warm-up mile(s) here and there and some basic stretching to stay loose. Come to Friday's race with fresh legs.
Decrease your mental exertion as well. When it comes to races that extend to half-marathons and beyond (or endurance relay races like the GRR), your mental rejuvenation is just as important as your physical rejuvenation. Except for work responsibilities, attempt to decrease any mental/physical exertion during the week prior to the GRR. For example, this coming week is not a good week to go house-hunting, adding an addition to your home, or taking on that house project that you've put off for two years. Relax this week, get your feet up and watch the Olympics. And then bring yourown gold medal performance to the GRR. Be ready to cheer and laugh and cheer and heckle and cheer...

So, be sure to give yourself the rest you need: Time to rebuild your muscles; time to extend your elasticity and muscle strength; time for you to synthesize what is working and not working with your training; and time to come to your training/running refreshed and ready to go!

REST: Rebuild, Extend, Synthesize, Train

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