Thursday, January 27, 2005

A Note from Coach Kane

Here's a letter from Smartmom's half-marathon coach. He's this really funny, slightly gruff, big hearted guy who wears a yellow glow-in-the-dark windbreaker, and knows everything about running. Just so you know: a loop of Prospect Park is 3.3 miles. That'll give you some idea how much the group is running.

Ladies & Gentlemen:

Nice job this week despite the less than ideal weather conditions. Here's the plan for the week.

On Wednesday we'll continue to build on our training by doing two extra trips up the hill. As before, we'll start out counterclockwise, stop at the yellow emergency phone near the top of the hill (about .10 mile before completing the loop), turn back around to the traffic light at the base of the hill (same spot as this week) and do two more times. The goal is to keep a steady tempo - don't race up the hill and walk down.

On Saturday, we're up to two laps - reversing direction after the first lap. Once again, I'm not looking for a fast pace, but I do want an even pace. This week there's even a special prize (OK, it's not so special - just a lousy T-shirt) for the runner with the most even splits. No watches allowed! The idea is that I want you to pay attention to your body and its cues. The more you tune into the message your body sends you, the more likely you are to get the most out of your physical ability on race day.

In addition to the two group runs, I'm looking for the same two runs as last week. One should be a single lap of the park, and the second should be 4 miles. (Treadmill equivalent is fine).

Lastly, if you guys need to contact me during a run, you can call me on my mobile. If you are forced to leave early due to illness or any other reason and can't tell one of the coaches, please give me a call.

See you Wednesday. As always, feel free to contact me if you need anything before then.

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