half and full M4L marathoners

YEA - fabulous turnout this AM with nearly 40 people and more on their way next week! The run was 4-5.5 miles after a warmup and drills and then after the run we did stretching and a little of Anthony's famous core work!

We have many goals for you, but #1 is injury prevention-so please

1. be on time to properly warm up
2. do the active recovery-legs swings etc.
3. stay for the stretching
4. do the body part specific strengthening that Coach Anthony will give you each week!  This first week was shin exercises! That is to ward off shin splints!

We found out today that getting into the SMHS track can be tricky (they wire off our usual sneaking in spot), so allow time to hike to the top by the baseball field or try going around the gym.  Parking on the Turpike side seemed to be great today!

Bring with you each week:

1. a watch to time your runs
2. plenty of water or fluids-it was really hot today!
3. towel or a mat for floor exercises
4. glasses,sunscreen, visor or hat!

This week's homework- is to get up to 15 miles total - and you can  include the miles done today so you need to get in between 9-11 miles before next Sat.  It is recommended to get a day of rest between runs, so take Sunday off of running and next Friday too! Cross training with swimming, weights, biking, etc is great on your off days!

This year we will again have the option of supporting DAWG!  There will be a kickoff party at SB Running in Goleta (Fairview) next Sunday, Sept 13th at 2:30-6pm!  Stop by to get your running style and shoes checked, (don't forget to bring your shoes with you), get some great discounts in a special DAWG -M4L sale, and have some wine and cheese!

Here is Coach Anthony's log to keep track of your miles!