Week 6: BURRRRRR IT'S COLD IN HERE!

Greetings Be Change Runners!

Marathon runners: YOU DID IT! DOUBLE DIGITS!

Half Marathoners and Relay runners: This week we have added the half marathon/relay schedule to our weekly email as our number of half marathoners and relay teams are growing by leaps and bounds! We encourage you to get the word out! 26.2 miles might not be in the cards for everyone but how about encouraging your friends to get 4 other friends together to form a team to run for a reason?

The distance of the relays are as follows:

5.9 miles

7.6 miles

7.0 miles

5.7 miles

FUNDRAISING: The question has come up about how much are you expected to raise. The answer to that question is that you are not expected to raise any certain amount. We have set up a goal for each distance but know that not everyone can achieve that. We are just as happy with $100.00 as we are with $1000.00. We have found that when people hear what you are doing, that you are running on behalf of a child that they want to give. Some can give $5, some can give more.
Helpful fundraising tips:
-Get the word out. Facebook, tweet, email.

Last year I asked all of my Facebook friends give $5 or $10. People that don't have a lot to give but want to give can often times give that amount. I was shocked at how many people logged onto my fundraising page to give because that was a doable amount for them. Let people know that no donation is too small.
-Send your fundraising page out to everyone you know and ask them to pass it on.

-Get Creative!

One of our runners Ivan Castro organized a poker/karaoke night and raised $400.00!! Way to go Ivan!!!
Suggested fundraising amounts:

Full Marathon runner: $1000.00

Half Marathon runner: $500.00

Relay runner: $250.00 per team member

Be Change Shirts: Hopefully by now, all registered runners have received their Be Change running shirt. If you have registered as a runner but have not picked up your shirt yet, you can do so at the Saturday team run or you can pick up directly at Capital Christian Center 8:00-3:00 Monday - Thursday. Please be sure to call ahead of time to let us know to expect you. 916.856.5648
FUEL

By Jason Harper ( http://www.jasonharper.cc )


We are passionate about getting you educated and equipped to be strong on the course. Over the length of a run, your body is burning a large amount of calories. Do not attempt to replace what your burn. Instead, we have been personally coached by the endurance community nutritional expert Steve Born of Hammer Nutrition ( http://www.hammernutrition.com ) and he has taught us (and you) to keep consumption to less than 300 calories per hour though you may be burning upwards of 1000.


A wealth of information has been written and you too can become and expert by learning. Visit Steve's Info Library http://www.hammernutrition.com/knowledge/essential-knowledge/


If you are limited on time, learn the Essentials of Fueling http://www.hammernutrition.com/knowledge/essentials-to-getting-started-with-hammer-nutrition.14947.html?sect=essential-knowledge-section by spending some time reading up. Because Hammer does NOT use simple sugars in their products, you can stave off the late mile crash! We offer Hammer Products at all Saturday Runs for you as part of the Be Change family ( http://www.bechange.cc ).

To ice bath or not to ice bath?
Although most of us don’t like a cold shower, an ice bath right after an intense running session can actually do wonders for your body. It’s a fact that right after an intense activity, like a long run or a set of short sprints, your muscles experience microtrauma. These are small tears in the muscle fibers, which are perfectly normal for runners. You’re probably feeling some of it when your muscles hurt after an exhausting run, but you won’t feel every tear since they are, as the name implies, micro.

Because of the very low temperature, ice bath also becomes a great treatment for muscle soreness, strain, and inflammation. It also prevents the breakdown of muscle tissues. The cold water will stimulate muscle cells to start repairing the muscle tears.

As you immerse yourself in the ice bath, you’ll get relief from your sore muscles, let’s say your calves. The good thing about the ice bath is that your other leg muscles are also being treated in the process, like your hamstring, gluteus, and quadriceps. Thus, it gives your body optimal conditions for recovery.
Things to remember
Don’t stay too long in the tub: Ten minutes should be more than enough time to stay in the tub. Stay for more than twenty and you’ll risk suffering from cold-induced muscle damage.

Your first few sessions will be the hardest

It would be a great idea if you would have something to keep you warm by your side, perhaps a cup of hot chocolate or tea. You might also want to find something to do while under ice bath therapy. You could bring a running book or a magazine with you.

Take a warm bath or shower around 30 minutes to an hour later

Muscles, along with the tissues, have a tendency to become stiff and tense in extreme cold.

There are times when you might want to jump out of the tub because you can’t handle the cold

I would suggest that you try your best to handle it. Keep yourself motivated by keeping in mind that this therapy will help your muscles recover, thus, possibly allowing you to have a better performance in your next run. Extremely cold ice baths, colder than the advised temperature, could result to fainting

It’s always best to check the temperature from time to time. It’s also better if you let someone know that you’re in the tub with ice. Do this for safety reasons.

Now, you’re quite ready to take an ice bath. The therapy will surely help you reach your athletic goals, whatever they may be. Famous athletes will tell you that ice bath therapy works great. They believe that ice bath therapy gives them speedy recovery, and at the same time, helps in preventing injuries.

www.runaddicts.net

Are the long runs starting to make you feel a little achy? Be Change Runner & Certified Massage Therapist Coleman Phillips is offering an amazing deal for our runners. $50 for a one hour massage and $25 of it goes to Be Change and even better, he comes directly to you! No need to leave your home! You can meet Coleman most Saturday's at the team run or contact him directly at (706) 766-0298 or me@colemanphillips.com

MARATHON

Training plan for WEEK 6 | September 4th - September 10th

Sunday: REST DAY

Monday: 3 mile run

Tuesday: 5 mile run

Wednesday: Cardio/Core work

Thursday: 3 mile run

Friday: Cardio/Core work

Saturday: 7 mile run

SATURDAYS RUN MAP: www.tiny.cc/saturdayrun

Half Marathon & Relay

Training plan for WEEK 6 | September 4th - September 10th

Sunday: REST DAY

Monday: 4 mile run

Tuesday: 3 mile run

Wednesday: Cardio/Core work

Thursday: 3 mile run

Friday: Cardio/Core work

Saturday: 45 minute run

SATURDAYS RUN MAP: www.tiny.cc/saturdayrun