Dear Endurance Athletes,

How is everyone doing?

Congratulations one more time to the TEAM. This time it is Alaska folks who starred in their very own Reality-check Show. By all accounts it was a fabulous success, AGAIN. I heard from Coach Raul who said our TEAM did AWESOME.

This week the TEAM Rocks and Rolls Seattle . Starbucks at every aid station? Go get ‘em!!! Be careful of the sun on this course and be ready for a fantastic event.

Several athletes replied to the note about having a post-race letdown (Blues). If you are having “withdrawals”, it is important to take 2 immediate steps (ha-ha). First, get some exercise – regularly. Second, make yourself a goal to focus on.

This Saturday there is no official practice. There is no practice on July 3rd either. HOWEVER…. Many of you have been at practice although your race is done and anyone who wants to meet informally at 8 at the usual spot is welcome to continue to run at the RB – NO FUNDRAISING for this!

2 “Reunion” runs: note form Coach Kevin…… Let me know if you are interested in doing something together. Please reply by email to Kevin if interested and he will get it organized and do separate emails for those interested.

a) Is anyone interested in meeting on July 9th (Friday evening at 5:30 or 6) for a jog in the park? There is nothing required of you but I need to mark the course for next season’s All-Team-Event (ATE and eat) in Griffith Park and it is one of my top-3 courses to run in the early evening when it is so peaceful and quiet.

b) Coincidentally, the next day is the big event in GP, just like the one we put on for you. If you would like to come or volunteer to be a “tour guide”, or set up the BBQ area, or put on your cheering mood, or whatever, you are invited to meet with the new Marathon team and say hello to everyone and each other. If you want, i can put together a shorter course too (they are doing — or you can be a group leader. It was very successful the first time we did it (last season) so we are going to do it again and with some help maybe even better?

If you have pictures to post to our website, let us know (especially Caroline).

WATCH YOUR DIET. You may still be consuming training-level calories but not training so much?

OK kids, the season is winding down and we coaches are so happy for you to have accomplished amazing things (1/4 $million, training, racing, new friends, new fitness, etc). We hope to see you all again one day and would really love it if you dropped us a “hello” once in a while. Maybe you have a question or just an update on your life? Thank you for all you do and for sharing this part of your life with us.

And of course the coaches are only a small part of the story. The Mentors, Captains, Honored TEAMmates, Lindsey, and everyone who worked very hard from the goodness of their hearts are so appreciated we cannot say it enough. THANK YOU.

P.S. have you noticed Coach Karla’s left hand (ring finger) is looking a little “heavy” lately? Congratulations to Warren for being so smart and having such good sense and taste

With Love and thanks,
Kim, Chris, eLiz, Karla, Kevin.

Oh yes, finally…
Our team has raised $235,558.16 which is 95% ($14,441.84 away) to our Summer goal of $250,000. If you find it in your hearts to send one more reminder email or reach out to those who have not donated yet we still could exceed our goal.

Good Luck to all our participants who are heading up to Seattle this weekend! You will have a blast!
We love you!

GO TEAM!

Congratulations to all our participants who completed the the Mayors Marathon in Alaska! If this was your first, now you have also officially joined 1% of the world’s population to successfully complete a marathon event!! We have loved having you with us this season, and we hope you consider joining us for a future event soon.

Please forward on any photos that were taken!
GO TEAM!

Hello Athletes,

A lot to cover this week so let’s get to it. At the risk of writing a novel, this week’s notes will be short and sweet and the novel will come at another time

Congratulations of course to SDO folks. It was amazing. We simply could not be more proud of each and every one of you. If you have a race picture (during or after) you would lke to post, let us know and perhaps we can put together a race-weekend file?

Kevin has a little of the post-race blues. Not uncommon. All that anxiety, stress, excitement, effort, etc. followed by “crickets”, peace and quiet. The drop in hormones and the body’s reaction to the big day can leave a little bit of a lull. Not to worry, SET YOURSELF ANOTHER GOAL.

This week let’s meet at 7:30am and sleep in a little. Please come and bring your medals. The Alaska and Seattle TEAM have their big day ahead and need to hear and see your success. We will run at about 8:00. SDO recovery run will be short, perhaps to the aid station and back? To be confirmed.

A few people asked about the TNT jackets so they will be to practice. $50 (fundraiser).

Watch your appetite. It will still be high but if you stop your training, guess what……

Recovery is the same as all season, rest, ice, moderation, etc. Schedule a massage. Stretching.

6/17: There is a massage clinic in Santa Monica 6/17 (limit 24 people). I have been to it (and liked). RSVP: Dennis@LAsportsmassage.com 6 to 8 pm Triathlon Lab Santa Monica, 3328 Pico Blvd., Santa Monica CA 90405. Parking behind the store – enter off 33rd St.

ALASKA AND SEATTLE: Plan to spend a little time after practice going over preparation and planning. Maybe even some advice from SDO kids.

We are sure there will be food at some point! We can do a pot-luck if everyone wants to sit around and chat ?!

One more time we would like to express our deepest thanks to everyone who made this season GREAT. Of course the Mentors, Captains, Lindsey, etc. Also, friends and family, new friends we saw develop, all the little extras each person brings to the team, dedication, fund-raising, etc. GO TEAM.

BTW, did you know there is a change in how Honolulu (December) is being done? Fundraising is something like $2,500 if you buy your own airfare. REALLY! Hawaii in December on Waikiki Beach at a 5 star hotel. BONUS: 26.2 miles of fun all over again.

Your proud coaches,
Kim, Chris, eLiz, Karla, Kevin.

PRE-RACE DAY E-MAIL FROM THE COACHES!

Dear Awesome Team!

Thank you all from Kevin and I for the amazing gift!! You guys are so amazing, and we have been so honored to have been your coaches!!

Seattle and Alaska People – Kevin will be at practice at 7 am at the Rosebowl to get you through the miles this week. Save the rest of this e-mail for before your race. I will be in a meeting in San Diego on Saturday, but my thoughts will be going every mile with you. Think of me saying “Go Team” or better yet think of Tyler (think of that round face yelling Go Team with a UCLA cap on just for Rouman!).

I hope this email finds you sitting comfortably with your feet up, after a good night’s sleep and preferably with a Gatorade bottle in your hand. Take good care of yourself, we’ve got a big weekend coming up.

“IN RUNNING(OR WALKING A MARATHON), IT DOESN’T MATTER WHETHER YOU COME IN FIRST, IN THE MIDDLE , OR LAST. YOU CAN SAY,’I HAVE FININSHED.’ THERE IS A LOT OF SATISFACTION IN THAT.”
- Fred Lebow, founder of the New York City Marathon.

You trained tapered and overcome your share of bumps in the road, but here are some tips for this week and race day…

1. Don’t do anything new.
2. Eat first thing. Do not skip breakfast!
3. Don’t over dress.
4. Prevent chafing. Vaseline, Bodyglide , chap stick, diaper cream, Pam cooking spray or whatever you can find.
5. Wear sunscreen, sun glasses, etc.
6. If you are wearing layers and plan to take things off make sure you pin your bib so that you can fiddle with your upper-body apparel.
7. Top off your tank. Hydrate.
8. Use the port-a-pottie. When you get to the start find the potties and use them. You will likely have the urge to pee due to the extra adrenaline pumping through your body. Be careful as there may be long lines, so get in line early.
9. Try conserve your energy at the beginning and do not go out too fast or weave through the crowd. The crowd will thin out and just keep to your pace. At mile 6 if you are feeling great increase your speed a little, and then the same thing at mile 10.
10. Watch out for other runners behind you when stopping for water or walk breaks. Make sure no one is drafting too close to you.
11. Fix it early not later. If you have a problem with your shoe, have a stone in the shoe, or you start to chafe. Deal with it! An ounce of prevention is worth a pound of a cure.
12. Drink early and drink late. Keep your sports drinks and gels. Do not drink only water at the aide stations.
13. Set out all of your gear the night before, attach your bib to the front of your jersey, put your timing chip on your shoe, set out your sunscreen, sun glasses, etc. Checkout the race course the night before, so you will be familiar with it.
14. Read all of the information given to you from TNT and the race packets.

ENJOY YOUR RACE!!!! You will feel lots of jitters at the start line, but be thankful that you are there and able to do it. As you get tired on the course, remember you are doing this for Natalie, Tyler, and so many that can not do it for themselves. As you cross the finish line, remember to smile and not look at your watch. Pictures of you crossing the finish line are much better with a smile than looking down at your watch (trust me!!). Remember that the picture of you finishing will be savored for years to come, so smile and make it look like you were taking a walk in the park! After Saturday, you will be able to officially state that you are a marathoner!! We will expect you back at practice next week with a metal around your neck and stories to tell!

Please place Coach Kevin or my cell phone numbers in your phones for any last minute questions, concerns, fears, etc. We are only a phone call away!!

KEVIN- 310-283-0776
KARLA – 206-465-2676

Coach Karla

A HUGE congratulations to all of our San Diego Rock ‘n’ Roll Marathon and Half Marathon finishers!! You have officially joined 1% of the world’s population to successfully complete a marathon event!! You have truly made this a special season, and we hope you consider joining us for a future event soon.

Nationally, Team In Training raised over $12,000,000 for San Diego and I’m proud to say that $174,178 came from OUR TEAM!! Currently, we have raised $221,377.88, which is 89% to our goal of $250,000. When sending your thank you letters/emails please consider telling your friends/family to donate in honor of your accomplishment, and, even though you have reached your goal they are still welcome to donate on your webpage (or via check) as the Leukemia & Lymphoma Society is still looking to reach it’s goal of curing blood cancers. Also, (especially those of you still fundraising) send a follow up email to those who have not donated saying you completed your event, an overview of your race, and how you would still appreciate their donation. Many past participants have been successful with this type of post-event fundraising.

Please note that your reimbursement deadline for San Diego Rock ‘n’ Roll is July 6, 2010. All you need to do is email Lindsey R a request to reimburse you and she will take care of everything. It will take 2-3 week to receive your reimbursement via check in the mail. You can only request one reimbursement and you can only request up to the amount you were charged at final funds. Please let Lindsey know if you have any questions about reimbursement policies.

GO TEAAAAAAM!

Hello Athletes,

1. COME TO PRACTICE ON SATURDAY IF YOU CAN. There will be San Diego PACKAGE PICK UP and YOUR PICTURE TAKEN WITH US (and the rest of the TEAM). We will also review race-day and pre-race prep. Handouts handed out. Shout-outs shouted out. Crying cried out.
2. So here it is, almost the end for San Diego RNR Athletes. One more big run a week from Sunday and then you will have the hard decisions to make. Please don’t make them until the Thursday after your race….. Which one to do NEXT?!

   So what should we all do while we are waiting for the big day? How about we come up with 26 songs for race day? Please see below list is started at bottom of email and send in a few of your own suggestions. Try to keep them before 2000 so “someone” on the coaches staff will have a clue about the song. NO PEEKING AHEAD. Finish your Coaches Notes (yuck) first before dessert.

3. A little poem:
   The training is done. Nothing you do will positively impact your performance as far as conditioning goes. There is no crying in baseball and there is no make-up in endurance sports (except a little smeared lipstick at the finish-line). We seriously cannot stress this enough. REST & RECOVER.

   The waiting and resting begun. This is where your muscles build and recover.

   Mr. Nervous is having his fun. Shake his hand, embrace him, mock him, accept him. It is part of the adventure.

   “Taper Blues” may be setting in on one. Odd aches and pains as your body adjusts to recovery.

   Now we just wanna run: By race day “ants-in-your-pants” will take over.

4. DO DO: Things to do.
   • Do lots of stretching.
   • Eat healthy
   • Watch your appetite, it may still be high but calories burned will be lower. Be sensible.
   • think through your race day nutrition
   • lots of sleep
   • Pat yourself on the back. This is big stuff.
   • Try to think of something else – anything
   • email or call us
   • plan your clothing for race day (nothing new – except “throw-aways”)
5. Don’t Do Do
   • New shoes
   • get hurt playing kickball or dodge-ball or ……
   • fail to enjoy all the emotions and feelings the next 2 weeks. “Blog ‘em if you got ‘em”.
   • start too fast on race day or try something new on race day
   • miss the send-off party
   • throw your keys in the trash can.
6. You Alaska and Seattle folks: don’t think we have forgotten you. We have lots more fun in store!
7. From the whole staff, and the bottom of our hearts, Thank you, Congratulations, We love you!

Karla, Kim, Kchris, KeLiz, Kevin.

-2:I’m SO excited, i just can’t stand it: Pointer Blissters
-1:I gotta Pee: Forest, Forest Gump
1:It’s a Beautiful Day: U2 or the American Idol guy.
2:I run for Life: Melissa Ethridge
3: These boots are made for Walkin’: Some Country Chick
4: Footloose: Kevin Bacon
5:I love Rock ‘N Roll, ‘cus I just ran another mile: Joan Jett
6: Who Let the Dogs Out: Baha Men
7: I run for you or run to you: Kind of annoying (Bryan Adams)
8: Wakin’ in Memphis: Marc Cohn
8.5 Burn Baby Burn: Sunscreens (Remix and reapply)
9: Little Run Away: some old dudes (Del Shannon)
10: I used to do a little, then a little wouldn’t do it…: Guns N’ Roses
11:Walk This Way: Aerosmith
12: Who moved the mile marker, I already did 12: The Halucinations.
13:Runnin’ Down a Dream: Tom Petty
14: Take the Long way Home: SuperTramp
15: I run to you: Lady Antebellum
16: Run to Me, when you need a shoulder: BeeGees
17: YMCA: it’s on every list and good for stretching!
18: Nobody Know the Troubles I’ve Seen: classic spiritual
19: The Long Run: Eagles
20: Keep on Rockin’ Me, Rockin’ Me Baby: Steve Miller Band
21: Walking on Sunshine: Katrina and the Waves
22: Runin’ on Empty: Jackson Browne
23: No more “speed”, i’m almost there (Radar Love): Golden Earing
24: I Gotta Feeling, : Black Eyed Peas
24.5Ring of Fire: Johhny Chaffing Cash
25: I am pooped: Brad Nivekshaw
26:Born to run: Bruuuce.
26.2 Sweet Fin-ish-line (Ba,Ba,Ba): Neil Diamond
27: 100 bottles of Beer on the Wall: Who knows, who cares
28: Margaritaville: Jimmy Buffet
29:Welcome Back to the Hotel, California: Eagles.

Congratulations to all SD & Seattle on your long mileage last Saturday (all you Alaska & SD Halfers rocked it too!) Some were on the roads, some in the pool, but the effort was 100%
You should ALL be really proud of yourselves!!

Check out the pictures here. There are some fun ones of mindy’s 70’s aid station where you all got your groove on!

(Many thanks to Karla & Matt for taking these great photos!)

Hello Endurance-Athletes,

Something smells. What IS that SMELL?!!

It smells like success! It is in your grasp — and you need to be patient. It is like slippery soap, if you squeeze too hard it slips away. Don’t overdo it at the last minute. You have worked really hard, challenged yourself, and taken on a great effort and cause with what can only be described as an “incredible” finish yet to come. We veterans get goose-bumps thinking about watching you all cross the start line and finish line. Can you picture it? Practice. There you are, hands in the air, all smiles, crossing the line – you did it.

Get to that start line. Turn in your final funds and then focus and relax. Need last minute (last second) help? CALL SOMEONE -yesterday

If you are nervous, join the club. Try to look back and don’t worry about being able to do a few more miles – MARVEL at having gone from 3 to 20 . Don’t be nervous about being nervous.

LAST WEEK WAS WARM. Did you drink enough? (Coach Kevin did not – he was thirsty all day and his pee was dark). Did you put ice in your hat? (Kevin did – brain freeze, nice!). Did your shorts or sports bra chafe you? If so, what are you going to do about it? Did you run out of energy, get grumpy, hate the last 3 miles? Yes -then you did not eat enough: An 1/8th of an orange, 2 Starburst (even green), 6 pretzels, and 4 X 2 ounce glasses of Gatorade are not enough for 3 or 4 or 5 hours. Vow to do better this week. If you felt great last week, vow to do it again. Sunburned? Booooo.

***DO NOT leave your best day out on the course this Saturday. Save some (a lot) for the Big Day. We see it and hear it every year on race day …. “Coach, i felt GREAT on the 20-day and worked really hard. Now 15 seems LONG…”. Just do the distance this week and don’t try to have your best day, giving it your “all”. Merely get through it at a moderate pace for you and know the best day is yet to come.

THIS WEEK MIGHT BE HOT. What are you going to do about it? Seriously! What is your plan? Need a plan? Make one and review it with us if you are not certain. That is why we are here (aside from the eye-candy thing). See “LAST WEEK WAS WARM” (above).

Afterward, bring a cooler with ice and a little recovery food. Hang out and enjoy our last big day (except the lucky Alaska and Seattle folks).

Cheer on, cheer up, and don’t throw up on, the coaches because we get melancholy this last long day. Our kids are about to leave the nest. Of course Lindsey has to give birth to 100 more for next season so why not come back and Mentor the new Athletes. Fund-raising is optional….!

20 miles: Bring a hat (wear it too), eat breakfast, relax, keep a steady pace and finish the same as you started – consistent. Work on your technique at least once every mile – twice every mile after 15. Eat, drink and be merry. Smile at someone and smile to yourself about yourself. Think: “i’m bad-@$#”! Remember this is just like eating Pizza, one slice and one bite at a time. OK, a really big pizza.

SECRET: Bring a bandanna and learn its magical powers this weekend. SSSHhhhhh…..

Mentor Rommel is absent this week because he is taking a firefighter test. Burn it up – dude.

Without the help and support of the “staff” we coaches would be overwhelmed and the program would be 1/2 of what it is. Do you appreciate how much work is put in? Please pat them on the back. For CJ, i think pat him on the butt or scratch behind the ear.

On the 26th of May @ 7pm there is a Pilate’s class in Burbank at Bar Method (www.barmethod.com). Folks loved it the last time. It is Karla-approved.

OK all, see you Saturday. Please email or call if you need help!

You are awesome and we respect you deeply for your achievements,

Coaches Karla, Kim, eLiz, Chris, Kev.

“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

To Our Amazing Summer SGV Team!

OK, I know some of you are a little nervous about this weekends long miles. We are getting down to the wire, and today is officially one month away from San Diego!!! Sorry, Seattle and Alaska, but yours is coming quickly too. We want as many of you at practice as possible. We need each other for these longer runs and walks. By now you are probably feeling like you are mad to have even tried this, but you should be so proud of how far you have come on this journey. Remember back to the first week, and you thought it was far to run or walk 3 miles?

“The only people for me are the mad ones, the ones who are mad to live, mad to talk, mad to be saved, desirous of everything at the same time, the ones who never yawn or say a commonplace thing, but burn, burn, burn, like fabulous yellow roman candles exploding like spiders across the stars.”
- Jack Kerouac

A former coach of mine shared this quote with me, and it continues to inspire me to get up early, train hard, and live life to it’s fullest potential. Never forget that we are doing this for people that can not do it for themselves. Remember Tyler and that cute little chubby face or Alexis’ aunt. Remember each of the people you have met – either honored teammates or the stories of those of us who have lost people we love. Remember all of the other faces on the boards that Virginia brings each week or maybe you are doing this for someone you love. We get ourselves out there to try to stop this from happening to others. People fighting cancer and their families are doing a different type of marathon, but believe me, they would love to wake up Saturday with the challenge of running or walking 18 miles. Instead, they wake up with the hope that this nightmare they are living through will somehow end well. Having been on both sides, I assure you that waking up to do 18, 16, 10, or even 26.2 miles is a better day than facing cancer over and over again. So, I expect to see you all out there on Saturday at 7:00 am giving it everything you have on land or in the pool. Never yawning!! Burn, burn, burn is what we are going to do as we explode across the course at Bonelli or at the aquatic center this weekend!!!!

PRACTICE THIS WEEK:
7:00 AM!!! Bonelli Park!!

POOL PRACTICE - Meet at 7:00 am at the Rosebowl Aquatic Center by the flag poles. Mindy will be there at 6:45 am!!

*****SD people should be buying their second pair of shoes soon, but please do not wear them for the first time on a long run/walk. Break them in a bit before you take them out for a long run/walk. SD people have two long run/walks left, so use them wisely to test out foods, drink, clothing, etc. Make sure what you plan to use at the race will work for you! That includes breakfast. Practice eating what you plan to bring with you for race day (hotels do not always have restaurants open before the race!)

Your Fan Club and Coaches,
Karla, Kevin, Chris, Elizabeth, and Kim

“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