Fall is here and in my humble opinion, this is the best time of the year for running.....no worries about the heat and humidity of summer.....no bone chilling cold or bad footing that winter brings.....just spectacular clear cool mornings....enjoying the sport we love with our fellow Renegades. And even better, now that October is here, the fall racing season is in full swing!!.
First off, we'd like to congratulate Nadine and Coach Scott for their Off the Grid races in September. Nadine ran a 'very long' (about 16km) 12.5 km loop but even with the longer distance, she stuck with it and finished....great job! And for Coach Scott, this was his first ultra at 50k. Most of you have seen the finish line photo on Facebook, but it was pretty amazing that after 50k, he had the energy to jump for the FINISH banner at the end the race...kudos on a great race!!
Today, John and Lonna were running the full and half at the Wineglass Marathon weekend in Corning, NY. They both did an amazing job with John running 3:42:35 (meeting Boston qualifying standard!) and Lonna running 2:20:16. Congrats to you both - now it's time to relax and enjoy!
This month will be a busy one with Tony and Angela running their first full marathon at STWM, where Helen will be joining them running her first half. The same weekend will see Heather running her first 25km trail race, 'Vulture Bait', in London. She will be joined by Nadine and Coach Scott.
A week later at the Casino Niagara race weekend we'll have several people competing in the half marathon. Sig, Mike, Jeff and Steve are all expected to be running and we may also have some last minute entrants for the 5k. Many of their fellow Renegades are expected to be there to cheer them on. Although there's been nothing planned yet. we're expecting there'll be one or two 'recovery' nights to celebrate everyone's accomplishments.
Coach Scott did a great job covering all the important aspects of preparing for your races in last month's Coaches Corner....be sure to read this over the next few weeks as you prepare for your races.
We're looking forward to having Ellan with us after she spent some time back east, and hopefully we'll see Juanita out soon. She has been recovering from a nasty ankle sprain she experienced during some vacation time earlier in the summer. We've missed you both! This week we're also expecting to see Mark rejoining us after a few weeks off. Once the racing season is over, the Renegades will be back in full force!
This month everyone's focus is on their races as it should be, but as coaches, we would like to plant a seed about your plans for the spring. Once everyone's races are finished, the group will be running some easier base runs for a few weeks, but after that, we'll transition into training for late winter / spring races. The Chilly HM and Around the Bay are some popular early season races to think about. For those thinking about ATB, if the 30km distance doesn't fit with your goals, give some serious thought to a relay team. We had one last year for the 3x10km distance and it was great fun!
One of the things we constantly remind you about is being aware of your body, and paying attention to those little aches and pains we all have. Most are minor, but if we pay attention to things, we can avoid minor injuries turning into major ones. Here's a great video by Sage Canaday on this topic:
That's all for now....enjoy this amazing fall running weather!