March 30, Group Effort - E. 104th Ave x Platte River

Hello WOW 5Kers!

This Saturday, March 30, we will be meeting at 7:45 AM at the fishing pavilion on E. 104th Ave., just west of the Platte River and Hwy 85.  After warming up, we will head out for our group effort at 8:00 AM.  This trail is smooth and flat and is great for distance or duration, which ever your plan calls for.  The trail will be marked with a 1 mile turn-around (at the .5 mile mark), 2 mile turn-around (at the 1 mile mark) and so on. There are restrooms at the start and mile 3.5, but there are no water fountains. Be sure to bring your water bottle for the outing and one for re-hydration afterwards.

Meet in the parking lot on the north side of E. 104th Ave.

Route mapped with MapMyRun

http://www.mapmyrun.com/routes/view/78515364

If you have the MapMyRun app on your phone, this will load automatically.

See you Saturday morning!

Saturday, March 24 - Group Effort

Hello WOW 5Kers!

This Saturday, March 24, we will be meeting at Benedict Park off of Skeel St. at 7:45 AM.  We will warm up and then head out on our walk/run at 8:00 AM.  This time, the group will head north on the trail system for a 3 mile out-n-back.  If you were planning to go farther or longer, you can add the loop to the south (2.1 miles) for a total of 5.1 miles.  You can keep adding additional loops and out-n-backs to increase the distance and time.  Please use the maps posted on the blog from last Saturday's group effort.

We will be looking for areas to explore on our Saturday morning outings, expanding our options of terrain and trail locations.  If you have any suggestions, or an area that you love and would like to meet at, post a comment and let us know!

See you all this Saturday!

Happy laces and trails!

March 17 - Group Effort in Brighton!

Hello WOW 5Kers! 
We are going to try a group effort in Brighton this weekend. Meet at Benedict Park at 7:45 AM for an 8:00 AM start. All speeds and distances welcome!! The route has distances that can range from .5 miles to 5 miles.

Let your team mates know if you'll be there by emailing wow5k@unitedpower.com. Families welcome, too! The more the merrier.

Meet up Location:
There is parking at Benedict Park. Access the park from Skeel St. or Eggbert.

Route

This long effort will include a 5 mile route and a 2 mile route (see below, or click here.) Use one of these routes, or visit the site to use this tool to map out a route for your distance.



Running Tech

Garmin

Are you interested in some cool exercise gadgets?  Were you impressed with Coach Karen’s Garmin?  Well, look no further…  They are on sale at Costco!!  Check it out at

http://www.costco.com/Browse/ProductSet.aspx?Prodid=11748783&search=garmin&Mo=5&cm_re=1_en-_-Top_Left_Nav-_-Top_search&lang=en-US&Nr=P_CatalogName:BC&Sp=S&N=5000043&whse=BC&Dx=mode+matchallpartial&Ntk=Text_Search&Dr=P_CatalogName:BC&Ne=4000000&D=garmin&Ntt=garmin&No=2&Ntx=mode+matchallpartial&Nty=1&topnav=&s=1

Exercise Logs

Now that you know how far you went and for how long, including your pace and heart rate, you need a place to log it.  Some people use an exercise log, noting what they did and how they felt, an exercise journal, if you will.  Others use an on-line tool that can graph and track your efforts.  Some sites include mapping features to plan your next outing AND some of these sites will sync with your new Garmin or iPhone.  Look out kids of today, I’m getting tech savvy!

The following is a list of a few sites you can use:

Map My Run

http://www.mapmyrun.com/routes/

USATF

http://www.usatf.org/routes/map/index.asp

Running Map

http://www.runningmap.com/

Runner’s World Route Finder – to find routes near your home that have already been mapped.

http://www.runnersworld.com/route/routefinder.html

Or, if want to create an account at Runner’s World, go to this web site and create a free users-account.

https://member.rodale.com/cas/login?service=http%3A%2F%2Fsso.runnersworld.com%2Frwsso%2Fj_acegi_cas_security_check&returnUrl=http://www.runnersworld.com/0,7904,,00.html

There are a lot of tools you can use; like a training log or route mapper, shoe mileage tracker, etc…

Running Ahead – after joining and creating a user-account, also has a training log, analysis tools and route planner.

http://www.runningahead.com/maps

March 3 Long Effort

Saturday's Long Effort, March 3, 8:00 a.m.

This is just a reminder that the WOW 5K Group will meet up with the Runners Roost Louisville Walk/Run Club at Bittersweet Coffee on Main St. by 8:00 a.m. for our exercise!  This group accommodates many different distances and times, and is a great fit for all ability levels.

Were you planning on working out a little closer to home or in Brighton?  Post it on the blog as a comment to this notice or in the community Q&A window.

Or, have you been wondering if there is a free run group closer to you?  Try one of these web sites to search for a group that fits your time and location...

Run Colo

http://www.runcolo.com/content/denver-group-runs-238/

Meet Ups

http://running.meetup.com/cities/us/co/denver/

Sportsvite

http://denver.sportsvite.com/cities/denver-co/Running

... or just Google 'run groups near where you live' and quite a list will pop up!

Wednesday Review

Wednesday Review


At our last motivational lunch, on Wednesday 02/22/12, we talked about the importance of the warm up and warm up routines, dynamic stretching, and static stretching that would be good for us.  We also discussed core strength exercises and about a few videos, created by Coach Jay Johnson from CU Boulder.  Below is an outline and review, including the links to Coach Jay Johnson videos and blog site.


Dynamic Stretching Routine
  (Remember, all of these steps are small and 8-10 steps per exercise.)

1)      Tip Toe (forward and backward)

2)      Heel (forward and backward)

3)      Tip Toe Side Step (left and right)

4)      Heel Side Step (left and right)

5)      Duck Walk – Toes In (forward and backward)

6)      Duck Walk – Toes Out (forward and backward)

7)      Skip with Arm Swing (forward and backward)

8)      Side Skip with Arm Swing (left and right)

Static Stretching Routine
  (Before exercise, hold each stretch for 8-10 sec.  After exercise, hold each stretch for 20 sec.)

1)      Forward Fold

2)      Forward Fold (right leg cross over left)

3)      Forward Fold (left leg cross over right)

4)      Wide Leg Straddle (forward fold)

5)      Wide Leg Straddle (reach toward right leg)

6)      Wide Leg Straddle (reach toward left leg)

7)      Left Calf Stretch with Back Stretch (reaching arms forward, clasped hands)

8)      Right Calf Stretch with Chest Stretch (reaching arms behind, clasped hands)

9)      Achilles’ Stretch (left and right)

Core Strength


Eight Week General Strength Progression
http://www.coachjayjohnson.com/2011/11/eight-week-general-strength-progression/


The Lunge Matrix
http://www.coachjayjohnson.com/2010/04/lunge-matrix-as-warm-up/


Myrtl
http://www.youtube.com/watch?v=2GLrKr54yA0&feature=youtu.be


Please visit Coach Jay Johnson’s blog at http://www.coachjayjohnson.com/.