Coaches’ Email – Week Four

Hello Athletes,

How Ya Doin’? Let me tell ya — Doin’ GREAT. Please read at least the first 8 of these notes. They are often answers to the questions we are getting or will soon be getting. Plus, you can amaze your friends with your knowledge and have blind-date small talk.

  1. Thanks to Coach Karla for sharing her beautiful and moving story about the death of her Husband, our Honored Teammate Scott. This is of course why we do this!! Live your life to the fullest while you can, it may be short or long but give it your all.
  2. Well, let’s hear it for the hydration “demonstration” at Bonelli (oh yeah the clinic too). To recap: it rained and we discussed hydration.
    • Don’t over-drink or you risk flushing out your Electrolytes and getting Hyponaetremia (too much water in your system). With this condition your body cannot regulate cell activity and it is actually potential fatal. This is rare but 1 or 2 people per year in the US will die from it. The symptoms are the same as dehydration (dizziness, nausea & vomiting, etc). Be aware of it and you will be FINE!
    • DO drink roughly 20 oz water per hour. Individually you may need more if you are a heavy sweater (or are wearing a sweater) but one bottle per hour is a good start.
    • Thirsty? Drink more. Hung over with a headache, do the same.
    • Drink before you need it and keep your body (the “sponge”) ready for your next hour’s training.
    • Be one with the sponge. Sip, often and keep the sponge (you) moist). If you have to play catch-up and drink lots at a time, your kidneys will turn on with the flood and eliminate some of the water.
    • Did we discuss your Pee (should that be capitalized?)? If it is dark, you are running low on fluids. If it is completely clear, you are more than hydrated enough for that moment. “Straw-colored” is good!
    • Put into your water what helps you. Sports drinks, Electrolytes, etc. Remember we practice on Saturdays so practice your hydration on Saturdays.
    • Carry a water bottle or water “system” like those belts with lots of little bottles.
  3. Here’s the link to the FABULOUS Strength Training Manual put together by our very own A.Coach Chris and helpers.
    Strength Training Tutorial!

    • For those of you who need or prefer to review what you have been learning at mid-week practice, and for those of you have not been able to attend, CHECK IT OUT :-)
    • Please see Karla, A.Coach Chris, A.Coach E-Liz (the fit and beautiful model in the shots), or myself for any questions or for autographed copies.
    • Don’t over-do it. See one of us if you are having more than sore muscles.
  4. PACE GROUPS: Here is the deal…. So far, so good! The philosophy is pretty simple. Please read these 4 or 5 items, and enjoy.
    • Feel free to change groups based on your needs for the day or for the season. Ask for help or advice.
    • We try to assign at least 2 Mentors per group so if the group starts to break up into a couple of sub groups, each has a Mentor (or Captain or Coach / Group Leader)
    • If you find you are ahead or behind the 2 sub-groups that may have formed, you will be near the group ahead or behind you so join them and party with the new kids.
    • If you need to stop or change groups, just let the Group Leader (GL) know, PLEASE. If it is serious, we ask the GL to stay with you and keep you company and help however they can.
    • YOUR pace should be conversational. If you can’t discuss your social life or the latest movies, slow down.
  5. STRETCH CLINIC/CLASS ON SATURDAY before the run/walk. BRING A TOWEL IF YOU LIKE (for sitting on).
  6. PAIN MANAGEMENT and as an indicator of your body’s status. We will ask you these questions….
    • When are you in pain?
    • On a scale of 1 to 10, is it constant, running walking, sitting.
    • Is it getting worse as you go?
    • Does it level off?
    • If it climbs to a “6″ or “7″ and you are now changing your gait (limping for instance) STOP! Seek help and advice.
  7. Mid-week: So how do you know if you are doing them correctly?
    • EZ pace is just enough to get your heart rate up a little and should be at a level that is easily maintained, maybe a bit easier than Saturday, still more of an effort than sitting down and eating ice-cream.
    • Moderate is still maintainable for the workout scheduled period without having to sit down and take a nap. A little more than Saturday. It would be tough to do it for 3 hours – that comes later (he says with an evil sounding cackle).
  8. Did you know:
    • Shoes’ materials deteriorate just sitting around. Their life expectancy is shorter than a new pair with the same miles.
    • Abraham Lincoln was the 16th president and there will be a test on this on Saturday.

SGV Summer Team Fan Club & Coaches,
Kevin, Karla, Kim, Chris, and E-Liz