Arctic Smarctic!

Our fearless group ventured out onto the frozen tundra for 10 miles last Saturday. The weather prognosticators foretold of temps of zero or below, with arctic temps...yeah yeah yeah yada yada yada. It was cold, but only 12ish degrees, and only when running north did we even feel the wind. As stated in the previous email, proper layering made the run bearable. Above, Lisa distributes the directions for the run. Newcomer Erin, to her right, listens in. We had Mitch (on the right), Erin, Tom Robinson, Felix, Me (TZ) and Ken Saveth aka K2 representing the now famous FTO group.K2 and Ms. O were bundled up and ready for anything. As cold as it was, most peeps worked up a soaking sweat after our ten miles. Heavy coats plus running is too much!
Waterstop #1 was not as welcome a sight as it is during the summer. It was a chance to regroup and let our legs know everything was gonna be okay. Notice Tom's glow-stickish jacket. No way to miss it! But I think most would admit, it was a much more desirable outfit than the one he wore last week.

Somewhere near the Center of the Universe, there was a likeness of K2 painted on some sort of metal box. Very eerie indeed. Seriously, could this be Ken's long lost twin?

For those of you in our group, or in other groups visiting this blog, who have stayed snuggled up under the covers these past few cold Saturday mornings...please do not think it is too late to get back into your marathon training. Next week is a cut back week, with our group only going 6 miles. There are over 20 in our group, and a few of those have not yet made it out on a Saturday to run with us. I know most are poroably getting their miles in on the dreadmill or running laps around their living room. But, we'd like to meet you!! Shoot me or Lisa an email and let us know how things are going.

Til next week, keep your miles up and pray for some warm weather!

Run? Seriously? In this?


Alright here's the word on the street...we are still meeting at Veteran's Park at 7:45 this Saturday to run 10 miles. This is a huge milestone for many of you! And the only way you might get it done is with friends. And misery loves company so come on out and get it done!

Some words of wisdom:
FUEL! Once you get up to around 10 miles or so we need to start thinking about refueling while on the course. Typically you want about 100 calories after about 6-8 miles. First of all you should be eating something however little it might be before you start. Then like I said, after about 6-8 miles something to keep you going. Some ideas are sports gels, sports (jelly belly) beans, shot blocks (no they do not contain alcohol) are the most common. These are available at RunnersWorld. My personal favorite is chocolate outrage Gu. This is about 100 calories and is about the consistency and flavor of brownie batter. You really need to take it with water. Another idea would be bite size candy bars. Keep in mind you have to carry this on you while you are running so don't bring a sub sandwich. We need to start training with different things now and you can also start experiencing on shorter runs so you will know what will work when we get to the longer runs.

Do not forget to drink your water when you are running in the cold even if you are not thirsty because you are still sweating and need to replenish that fluid.

After you finish a run, you should eat something (~ 50 grams of carbohydrates or more) within 30 minutes. This will help with recovery. My favorite after run recovery item is chocolate milk. Excellent source of protein and carbs!

Enough advice for now, here is the route:

Saturday's route for all groups starts with a 6 mile loop that includes a mixture of roads and some on the Midland Valley Trail. The first half mile is pretty hilly, and that will get our bodies warmed up for the rest of the run, which isn't very hilly. The route has been scouted out, and although there are a few patches of snow and ice here and there, the route is pretty easily runnable for most of the way.

Here are the directions for the 6 mile loop:

Head east on 21st and turn right on Boston Avenue. Turn left on 26th and then turn left on the trail. Follow the trail to 3rd Street and turn left. Turn right on Greenwood and left on Archer. Turn left at Boston and cross over the tracks, passing the Center of the Universe. Turn left on 1st Street, right on Cincinnati, right on 3rd, and left on Boston. Turn right on 18th and return to Veterans' Park. AND...

Here are the scheduled distances for all the groups:

Beginner Half: 6 miles. You are finished after the 6 mile loop.

Advanced Half: 8 miles. After the loop run on the River Parks Trail to the pedestrian bridge and back to add 2 miles.

Beginner Full: 10 miles. After the loop run on the River Parks Trail to about 41st and back to add 4 miles.

Intermediate Full, Zurich Marathon: 12 miles. After the loop run on the River Parks Trail to Hwy 44 and back to add 6 miles.

Advanced Full: 14 miles. After the loop run south on the River Parks Trail to where the construction begins (around 58th St) and back to add 8 miles.

If you run the first 6 and it just sucks and you get to cold, dont feel bad if you just go home. You got out and did something. We will probably go warm up with a hot breakfast after we are done if you would like to join us.


And if you wish to stop getting my emails, just let me know. Thanks!

See you Saturday am. You may not recognize me under all the layers of clothes but just look for the FASTER THEN OPRAH sign. Bundle up!

Lisa

Run? Seriously? In this?
Alright here's the word on the street...we are still meeting at Veteran's Park at 7:45 this Saturday to run 10 miles. This is a huge milestone for many of you! And the only way you might get it done is with friends. And misery loves company so come on out and get it done!

Some words of wisdom:
FUEL! Once you get up to around 10 miles or so we need to start thinking about refueling while on the course. Typically you want about 100 calories after about 6-8 miles. First of all you should be eating something however little it might be before you start. Then like I said, after about 6-8 miles something to keep you going. Some ideas are sports gels, sports (jelly belly) beans, shot blocks (no they do not contain alcohol) are the most common. These are available at RunnersWorld. My personal favorite is chocolate outrage Gu. This is about 100 calories and is about the consistency and flavor of brownie batter. You really need to take it with water. Another idea would be bite size candy bars. Keep in mind you have to carry this on you while you are running so don't bring a sub sandwich. We need to start training with different things now and you can also start experiencing on shorter runs so you will know what will work when we get to the longer runs.

Do not forget to drink your water when you are running in the cold even if you are not thirsty because you are still sweating and need to replenish that fluid.

After you finish a run, you should eat something (~ 50 grams of carbohydrates or more) within 30 minutes. This will help with recovery. My favorite after run recovery item is chocolate milk. Excellent source of protein and carbs!

--------------

Enough advice for now, here is the route:

Saturday's route for all groups starts with a 6 mile loop that includes a mixture of roads and some on the Midland Valley Trail. The first half mile is pretty hilly, and that will get our bodies warmed up for the rest of the run, which isn't very hilly. The route has been scouted out, and although there are a few patches of snow and ice here and there, the route is pretty easily runnable for most of the way.

Here are the directions for the 6 mile loop:

Head east on 21st and turn right on Boston Avenue. Turn left on 26th and then turn left on the trail. Follow the trail to 3rd Street and turn left. Turn right on Greenwood and left on Archer. Turn left at Boston and cross over the tracks, passing the Center of the Universe. Turn left on 1st Street, right on Cincinnati, right on 3rd, and left on Boston. Turn right on 18th and return to Veterans' Park. AND...

Here are the scheduled distances for all the groups:

Beginner Half: 6 miles. You are finished after the 6 mile loop.

Advanced Half: 8 miles. After the loop run on the River Parks Trail to the pedestrian bridge and back to add 2 miles.

Beginner Full: 10 miles. After the loop run on the River Parks Trail to about 41st and back to add 4 miles.

Intermediate Full, Zurich Marathon: 12 miles. After the loop run on the River Parks Trail to Hwy 44 and back to add 6 miles.

Advanced Full: 14 miles. After the loop run south on the River Parks Trail to where the construction begins (around 58th St) and back to add 8 miles.

If you run the first 6 and it just sucks and you get to cold, dont feel bad if you just go home. You got out and did something. We will probably go warm up with a hot breakfast after we are done if you would like to join us.

Also, if you are new and you need to get ahold of me, my number is (918) 520-4344 and Ken's is (918) 814-6433.

And if you wish to stop getting my emails, just let me know. Thanks!

See you Saturday am. You may not recognize me under all the layers of clothes but just look for the FASTER THEN OPRAH sign. Bundle up!

Lisa

Ok, fearless FTO runners. How was your Saturday run? Did you freeze your buttocks off? Or did you stay snuggled up under the covers? This session has had more than a fair amount of !#@&%/#@!! cold weather, and the long range forecast shows nothing but more of the same. At this point, what do we do? Wait for it to warm up before getting serious about putting in the training? Each week we go without getting our runs in makes it easier to blow it off the next day, the next week. My advise is to layer up, and get out the door. Someone once said, "There's no such thing as bad weather....just bad clothing." (Sounds like that was someone in the retail clothing business....might have been Coach Kathy?) But truly, with the proper layers, a hat, and gloves, you will be warm and toasty once you get running. You will be so glad you did when your friends and family marvel at how crazy (dedicated) you are for running while it's in the teens!

While you were getting your miles in, Lisa and Ken were in the MOUNTAINS of Arkansas doing what is surely the HARDEST marathon in the world. (or at least in this part of the United States!) The Athens/Big Fork Marathon is all on trails, and goes out over 8 mountains and back. Sixteen climbs totaling over 9,200 vertical feet. Below is a graph of the elevation profile.
Neither Ken or Lisa qualified for Boston at this event. It is said, a good predictor of your finish time at this trail marathon is to DOUBLE your typical road marathon time. That held true to form. If we were working an 8 hour day Saturday, we would have got a little overtime!If you think I look like crap here....well thanks. I felt like crap as well. Truly, in this race, any kind of finish is a huge victory!

On a serious note, if you are in our group, and have not been out yet to any of our runs, or have missed a few due to the holidays, cold weather, or just lie getting in the way, it is not to late to jump on board and get your training under way. If running a marathon this spring is maybe a little bigger bite than you should have bitten, you could always prepare for a half, and use that as a springboard to a full later in the year. Running has been such a great part of mine and Lisa's lives that we want all of you to enjoy it with us!

Okay people, when was the last time you ran? Times up! I don't even remember the last time I ran. So all we are doing is getting fatter right? Well, not if you are eating right, but who does that? Since you made a new year's resolution early, (in case you forgot, it is to run a marathon), come out this Saturday. If you have not been out to our group run yet, it is NOT TO LATE!! We would love to meet you and get you on target to reach your goal.

Some places on the trail/roads may still be a bit slick. It is best to SLOW DOWN a bit so you don't fall.
You can even put screws in your shoes when you run, see this RunnersWorld blog posted by run leader TATUR DAVE. <~~~Click here
I still have not done this but cannot speak for Ken who I am sure has customized a few pairs of running shoes.

This Saturday's route, starting at 745am at Veteran's Park, is as follows:
(we are scheduled to do 5 but if you feel so inclined, you may join the overachievers and run 8)

Five mile route: www.mapmyrun.com/run/united-states/ok/tulsa/575125955918348819
Eight mile route: www.mapmyrun.com/run/united-states/ok/tulsa/596125955897477106

Here are the turn by turn directions:

Five mile route: Take 18th St. to Cincinnati to 19th St. to Swan Lake. At east end of Swan Lake go south on Utica to 21st. Go left on Utica and right on Yorktown. Turn right on 29th St. and stay on it until you get to Woodward Blvd (it zigzags to the right at Peoria). Turn right on Woodward and right on Madison. Left on 21st and back to Veterans Park.

Eight mile route: Take 18th St. to Cincinnati to 19th St. to Swan Lake. At east end of Swan Lake go south on Utica to 21st. Go left on Utica and right on Yorktown. Turn left on 26th St. and stay on it until you get to Florence. Turn right on Florence, right on Evanston, and left on 26th Pl. Turn left on Yorktown. Turn right on 29th St. Follow Victor, which becomes Forest Blvd, which becomes Terwilleger. Go left on 27th and left on Rockford. Turn right on 29th St and follow it to Woodward Blvd (it zigzags to the right at Peoria). Turn right on Woodward and right on Madison. Left on 21st and back to Veterans Park.

Also, tonight is the Race into the New Year 5k. It is not to late to sign up. Here is the info and you can also sign up at the race! It is tonight, race starts at 11:45 at the RiverParks Ampitheater. I will be there. Ken should be too. It is a good time and instant new year's eve plans.

If you are into ultra crazy stuff, do the Polar Bear Plunge tomorrow.
Here is the info on that insanity: Starts at noon.
Ken and I will be hanging out there as well. He is jumping in. I on the other hand will not.

I hope you see you all soon!
HAPPY NEW YEAR!

Lisa

PS: Also, RunnersWorld is closing at 4pm and we will not have the regularly scheduled Thursday night group run tonight. Another reason to do the Race into the New Year. :)

Excused absenses

All Faster-than-Oprah teamies have an excused absence from Saturday's run....what with 6-7 inches of snow over 2 inches of sleet and ice. But big props to Tom W, and Arena who braved the treacherous roads, frigid temps, and slick running to get a few miles in this day after Christmas.

My camera was really hit and miss after I fell on a slick patch of ice on 19th Street. No worries about the fall....I use an old acquired tuck-and-roll technique and despite feeling a little silly, I was fine. But my camera is acting up a little. I had fuzzy pics after that. It's waterproof, but I am thinking the lens-cap was open and I know I got some snow in it. Since several of my pics were blurry, this pic of Tom is from last week, in front of his business on Boston. I'm pretty sure Tom got his full 8 miles in today. Nice job, Tom!

Arena and I (TZ) got 3.7 miles in the books, which was fine with me since I had sore calves from yesterday's workout. Which looks better: brown grass or snow?

The snow was definitely a challenge, but as you can see, Tom did not let a little old snow drift stop him from completing his run.

My little tumble might have slowed me down a little.

Merry Christmas, Team!

Hope you are all going well. This week I suspect many of you will be gone but those of you staying close to home, we are still meeting Saturday at 7:45 at Veteran's park and running 8 miles at 8am.

** Also tomorrow we are meeting at 4:00 pm at Runners World instead of 5:30 to run. **

Here is the route for Saturday morning:

Beginner Full: 8 miles. From Veteran's Park, go to Boston and north to 15th. Turn right on 15th. Turn right on Madison and left on 19th. Go around Swan Lake and return to Madison. Go south on Madison and turn right on Woodward Blvd. Turn left on Cincinnati and right on 25th. Turn left on the trail. Cross river on pedestrian bridge and go south to first water fountain. Continue south for about another half mile (if you reach the second water fountain, you have gone too far). Return to pedestrian bridge, cross river, and follow the River Parks Trail back to Veterans Park.

Have a very Merry Christmas! and Happy New Year!

Lisa

TZ adds: DRESS WARM!! Any kind of long pants would be preferable, although I am sure SOMEONE will be out there in shorts. On top, opt for a tech shirt of some kind and then a thick thermal type shirt over it. I have a polar fleece that I like on cold days. Then, some sort of a light windproof jacket. If you are pushing the pace, you will still sweat, even if it's 10 degrees. You can always shed that jacket and tie it around your waist....I bet you'll have it back on as soon as you turn into the wind. Gloves and a hat....well, duh! You knew that! And last, and very important, bring your favorite warn comfy sweatshirt to put on after the run, along with a nice big warm coat. Hot chocolate is optional. And then, let's all go to breakfast!!!