What a fantastic job your Mentors, your Captains, your Honored Teammates, and Yourselves did honoring our special team members battling cancer at the pot-luck on Saturday! Thank you, AGAIN.

1. Training, Endurance, Achieve & Matter. You are doing it. “I’m starting with the man in the mirror…”
2. a. It certainly seems like everyone is settling into a nice little groove. Well done. OK, enough about our after-practice eating patterns……
   b. Except to say of course we are doing 10 miles (full folks) on Saturday and of course we celebrate that with a Double-Digit BAR-B-QUE!!! Seriously!
   c. Next week we are on a field-trip to Agoura for a recovery week and a little race experience. It will be followed by brunch of course. Quiz: what is Agoura-phobia?
3. The following week we are training just down the road from Rose Bowl at Griffith Park. In fact every single other TNT team from LA will be there too (Triathlon, Hike, Century Cycle, 5 other marathons teams). After our workout there is going to be a …… PICNIC and BBQ — SURPRISE . Lots more details to come but this is one of those invite-your-friends-and-family-for-afterward things. We are also trying to arrange LA Zoo tickets so stay tuned.
4. House Keeping:
   • LAST MINUTE NOTE: Parking will be tight again this weekend because of a race at the RB so leave time to park and walk a little before practice.
   • Share the road - you wild pack of TNT marauding marathon animals! I saw a lot of 10-across posies out there forcing small women, children, tractors, and other non-TNT’ers out of their way so as not to get run over! Remember you Represent when you are out there with the TNT gear so keep our image tip-top.
   • Always say good morning to other runners. ESPECIALLY if you just ran them off the road (see above) or just to prove we ARE nice people (as well as marauding marathon animals).
   • Bring your water bottles. One of these weeks we are going to have a no-aid-station-surprise-party and if you don’t bring your bottle you will get dehydrated and REALLY thirsty and die. OK, maybe no dying is allowed so bring those water bottles and hydration systems. Start NOW.
   • SAFETY FIRST. Be careful out there on the trails and roads. IF there is a particularly uneven patch (or some such) that requires it, go ahead and gear-down and be careful and safe and slow or walk it if needed.
5. Got Practice?
   • If you miss 2 Long Runs (Saturdays) in a row, see a coach. We want to make sure you are not skipping up the mileage ladder too abruptly and risking over-doing it.
   • COME TO PRACTICE. Practice coming to practice. Come to every Saturday that you can.
6. 6. There is no #6 this time.
7. 7. Thanks for the big smiles out on the course as so many of you are setting new Personal Records (PR) having never gone this far in your LIFE -wow. Of course this will become a habit. CONGRATULATIONS T-E-A-M.
8. 8. We are starting to get folks together for Aqua-jogging (running in a pool). It is a big aerobic workout with minimal impact so it is great for healing. If you need to be in the pool (you know who you are) let’s get there. Contact us and bring your swim suit and goggles.
9. 9. Make sure you are eating a well-balanced diet and getting plenty of sleep.
10. 10. Please practice your best TNT marauding marathon animal sounds and bring them to practice on Saturday.

Your ever in-awe Coaches,
Karla, E-Liz, Chris, Kevin

“Never doubt that a small group of thoughtful, committed people can change
the world. Indeed it is the only thing that ever has.” – Margaret Mead

First photos are now up (courtesy of Virginia!): click here. More to follow!

Amazing job out there last week, and some great questions!! Dr. Smith was a real help to most of you last week, and now many of you have some extra homework. Hope those exercises and stretches are going well. Did anyone notice how many of the exercises that Dr. Smith gave you were the same or similar to what Coach Chris is leading at strength training? Hmmm – Do you think there might be some reason to continue your strength training routine even after the team strength training ends? Just a HINT!!! Check out Dr. Smith video on stretching www.stevesmithdc.com You can check Coach Chris and Coach Elizabeth strength training download here.

“The only way of finding the limits of the possible is by going beyond them
into the impossible.”
– Arthur C. Clarke

Remember to please let a coach know the when you are hurting, so we can assess your injury and prevent further injury early. We have a lot of experience with training people for events like this, and we do know a little about this having had our own injuries too. We are asking a lot of you during this training, and it may seem impossible sometimes. We will go beyond the possible this season, but we want to be sure to safely go into the impossible.

SATURDAY PRACTICE
7:30am at the Rosebowl. Wear your water belt and team jersey!

UPCOMING EVENTS TRAINING RELATED EVENTS
3/27 – Agoura Hills Race. Get more info & sign up here: http://greatraceofagoura.com/register/.
4/2 – All TNT Event Practice- We will be meeting at Griffith Park to practice with a few other TNT teams. South Bay Marathon Team, SFV Marathon Team, Eastside Triathlon Team, and the TNT Hiking Team!! Woo Hoo!!

MIDWEEK TRAINING
TBD – Location to be determined, but it will be at 6:30 pm.

CROSS-TRAINING
This will help build your muscles in addition to running/walking, help support your running/walking muscles, and will also aid in injury prevention like Dr. Smith said. You want to aim for at least one day of low impact cross training. Some great examples are:

• Swimming (just make sure to not overextend/fully straighten your leg when kicking off the wall)
• Biking
• Yoga (make sure your body is warm, and never push a pose to the point of straining your muscles)
• Elliptical
• Aqua Jogging (available at the Rose Bowl Aquatic Center) (see website for more info.)
• Remember to keep up your strength training on your own.

SURPRISE
Please call or e-mail your mentor to let them know how much you appreciate them, and see if they are coming to practice this week (before they ask you). They do a great job providing our snacks at the aid stations, weekly calls to you, and so much more. Beat them to the call or e-mail this week!!

****DO NOT FORGET HYDRATION HAPPENS SLOWLY AND DEHYDRATION HAPPENS QUICKLY, SO HYDRATE ALL WEEK!!! CHECK THE COLOR OF YOUR URINE (SEE A COACH IF YOU DO NOT KNOW WHAT THIS MEANS!)!!*****

Have a wonderful week you guys! Train healthy, strong and smart! Please do not hesitate to call or e-mail us if you have any questions, concerns or just want to chat!

Go Team!

With love and admiration,
Coaches Karla, Kevin, Chris, Elizabeth, and Kim
SGV Summer Marathon Team

“Never doubt that a small group of thoughtful, committed people can change
the world. Indeed it is the only thing that ever has.”
– Margaret Mead

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

I have CLL – chronic lymphocytic leukemia. I have leukemia. Sometimes I have to say it out loud to believe it. I was diagnosed less than two years ago and since I am still in the watch and wait stage, I can go a whole day without thinking about it – that is, until I get so suddenly exhausted my knees literally give out from under me.

Then, a few weeks ago, I serendipitously met Virginia and the Team in Training at my local library while I was there to pick up a book. Although I had talked to friends and relatives about it, I had never talked to anyone else who HAD leukemia. And here was a whole room of people who either were survivors themselves or who were willing to raise money and run a marathon for someone they knew or who had known with leukemia or lymphoma. I can’t tell you how embraced I felt in that room in the library.

When Virginia suggested that I become an Honored Teammate, I had very mixed feelings. I am the ultimate “non-joiner.” But then when I thought of what each of you is doing for me – how could I not become the best Honored Teammate that I can be. I may not be able to make it to your early morning training runs, but
I’ll do my best to keep in touch with each of you in other ways.

So please feel free to e-mail me and tell me about yourself; why you’re running; how your training is going. In turn, I’ll let you know how I’m doing and maybe brag a little bit about Hailey, my beautiful granddaughter. I want so much to be around to watch Hailey become a woman. Your efforts will help me do that. Thank you thank you thank you.

This contains the exercises we do on Wednesday nights so now you can do them yourself (if you can’t make it on Wednesdays) and on other days throughout the week. Also on March 24th we will be moving on to Hill Training…BUT you still need to keep up these strengthening exercises!

Download Strength Training Tutorial!

What, a race? Anyone that wants to do this race (all are encouraged to do it!) can get more info & sign up here: http://greatraceofagoura.com/register/.

Most of your staff will be there and we hope to have a really good turn out. This is great race experience & familiarizes you with preparation and the feelings you will go through in a race situation.

If your TNT event is a 1/2 Marathon then please register for the Deena Kastor 5K, and if your event is a Full Marathon then please register for the Old Agoura 10K. On the page where you select your T-shirt size, don’t forget to select “Team in Training from the “If applicable, select school or affiliation” dropdown menu.

Week 3 and you are working HARD!!! Great job out there tackling the hill, and stretching yourselves a little on distance and a new route too!! This week we will be meeting at Bonelli Park, so leave plenty of time (make sure to have breakfast) to find our location and check-out the great map on the website. If you missed the information about gear, then please seek out a coach or mentor to update you. We will be having gender specific clinics after practice this week with Top Speed Running coming out to speak to the women and our own Coaches Kevin and Chris and Captain Rouman providing expertise to the men. The pre-workout clinic topic is hydration, and you do not want to miss any of this subject. This is a key issue for marathoners. PLEASE WEAR YOUR JERSEYS!!! It is really difficult to remember names, and this week we will be in a new location. Make sure to remember to sign out when you get back from your run or walk. If you have a waterbelt this will be a good week to bring it as it will be required for soon. We know there are times you need to miss, so if you need to miss practice, please do the minutes or miles on your own. If you are not able to do the workout on your own, please check with a coach to make sure we get you back on the schedule appropriately (also if you are sick check with us before going off for your workout). DO NOT attempt to do the miles or minutes planned without checking with us if you have missed a practice. Injuries can and do happen from increasing exercise too quickly. Listen to your body and your coaches! We will be at the meeting location early, so come and ask us questions. We will have step back weeks soon, and you will have lower miles/minutes on those weeks. We want you to follow the schedule, and that includes your midweek workouts. How is everyone doing on the midweek workouts?

“In a country where only men are encouraged, one must be one’s own inspiration.”
– Tegla Loroupe, Kenya, 1994 New York City Marathon champion

Some of you expressed concern regarding your current fitness level or your ability to participate in a program such as this one. Possibly your decision to walk/run a marathon or half-marathon has been met with skepticism and incredulity by those around you, by your friends, family and coworkers. Well, we on the SGV team are not skeptical. We are INSPIRED, and we INSPIRE EACH OTHER! You see the beauty of the marathon lies in the fact that it is equally arduous and equally accessible to all! When we contemplate running and walking 13.1 or 26.2 miles, we all become “challenged” athletes. These are long distances and each of us, regardless of age, ability or body type, must earn the right to take on these distances with dedication, persistence and hard work. We are here to tell you that there is no such thing as not being “fit enough” to train for one of these events. With the training, comes fitness. Provided that you are in reasonably good health and you are willing to put in the effort, there is absolutely no reason why you cannot achieve your goal! We KNOW you can do it! Those that came to strength training heard Coach Chris say you are all athletes and training is key to completing your marathon.

The will to win means nothing without the will to prepare.”
– Juma Ikangaa, Tanzania

1. PRACTICE DETAILS – 7:29 AM at Bonelli Park.
    
2. STRENGTH TRAINING DETAILS – 6:30 PM at Arcadia High School on Wednesday nights. If you can not make it on time, please come anyway. We will fit you right in when you get there!!
    
3. BRING A FRIEND – Bring a friend to practice. We still have openings, so if you have a friend that is thinking of getting into shape bring them. We still have openings and cancer still needs to be STOPPED!!!
    
4. GREAT RACE OF AGOURA HILLS- OMG!
   What a race? I know this comes as a surprise, but we are 1 month away from our 5k & 10k training race. Anyone that wants to do this race (all are encouraged to do it!). If you are planning to do a 1/2 Marathon then please register for the 5k, and if you are planning to do the Full Marathon then please register for the 10k. Here is the website: http://greatraceofagoura.com/register/

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

“Never doubt that a small group of thoughtful, committed people can change
the world. Indeed it is the only thing that ever has.”
– Margaret Mead

If you don’t have your profile pic on our Teammate gallery, let me know at practice!