2008 Spring Team

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elcome everyone! You are now officially and forever the TNT 2008 Spring Team Woodlands! This will be one of the most rewarding things you will do in your life. It's fun! You will get in great shape. You will help raise funds for cancer research. You will make a difference in many lives.

Every week - from now until your marathon event - you will receive an email from either Coach Linda or myself. We will highlight the upcoming Saturday training, any upcoming events, and also pass along training advice as appropriate. Our Saturday gathering location may change over the course of the season, so be on the lookout for that as well.

Our first team work out is this coming Saturday - December 8th at 7 a.m. at Northshore Park in The Woodlands. See below for map and directions.

You will not need to bring water. We will provide this each week.

If you need, but haven’t bought your running/walking shoes, please consider doing so before Saturday. Your shoes are your most valuable piece of training equipment! We recommend going to a specialty shoe store such as Luke’s Locker, Fleet Feet or Athlete’s Foot. In addition to providing advice on shoe selection, these stores will give you a discount on your purchase for being a TNT participant (ask for it). Be sure to bring your current workout shoes with you. The soles in particular reveal valuable information about your individual mechanics - useful towards getting the proper shoe type and fit. If you don’t have a pair of workout shoes, bring whatever shoes you have the most miles in – dress shoes or whatever.

Immediately after we all complete with our 3 miles on Saturday, Linda and I will talk for a bit about your workout apparel. There are potential problems related to your apparel choices that you are most likely not yet aware of. Of course, everyone’s different, but we’ll try to get you pointed in the right direction. One important thing to remember . . . COTTON IS EVIL.

We will have several additional clinics following the Saturday workouts. These are very helpful and will be concentrated toward the beginning of the program when our mileage is lower.

A bit later in the season (likely right after the holidays) we will begin Tuesday night track workouts for any who can attend. (location TBA).

Here is a Google map of Northshore Park

A printable map and directions can be downloaded here.

Feel free to call if you’re unsure how to get there.

And don’t forget the Texas Gulf Coast Chapter web site, which is always loaded with good information:
http://www.teamintraining.org/txg/

Some upcoming dates and events:

Weather Check:

It looks to be a warm first workout, with temperatures at 7am of around 70. It may be comfortable when we start, but that will only last about 30 seconds. The good news is that rain appears to be out of the forecast. Here is a link I use to check the weather during the week.

You will want to get into the habit of checking and being prepared for whatever nature throws and blows our way. As mentioned at the Kick-off, we WILL run in the rain, but will stay away from lightning storms. If the forecast indicates that the storm will clear within an hour or so, we may retreat to a nearby coffee shop, wait for it to pass, and then head on out.

Your new life with TNT:

Be sure to review, study and memorize your Participant Program Handbook. O.K. – memorization isn’t strictly required, but in addition to general information about the LLS/TNT mission and TNT program information, the handbook contains flyers detailing special incentives and loads of helpful information:

• Fund-raising Clinic
• Early Bird Special
• Refer a Friend
• TNT Contacts (page 4)
• Letter campaign – and samples
• Web site setup
• Other fundraising ideas

All of us – coaches, mentors and TNT staff – are here to help you meet your goals. Don’t hesitate to call or email.

Tip of the Week from Kim Hager - HYDRATION

Why is proper hydration important before, during and after exercise?

When we exercise we burn molecular fuel (glycogen, fat, protein, blood glucose), and the breakdown of these energy providers releases heat that builds up and subsequently raises our core body temperature. The body must rid itself from this heat and does so through various means; the most important being through sweating.

Weather conditions affect sweat production and cooling effectiveness. When it is cooler, substantial cooling occurs as the heat escapes directly from your skin. As the temperature increases, evaporation becomes more important. When there is little difference between your skin surface and the ambient temperature, the skin surface provides negligible convective cooling, and you need to sweat more to maintain a safe core temperature. When the temperature rises above 95 degrees (F), you lose no heat from your skin, but actually start to absorb heat. This means that evaporative cooling must do all the work.

However, temperature is not the only factor in this equation. We must also look at the role of humidity, and this is something that is hard to escape from while exercising outdoors here in The Woodlands. On humid days, sweat evaporates more slowly, and thus the sweat accumulates on your skin and your clothes become drenched. When this occurs you receive no cooling from this process because sweat must evaporate to remove heat.

All of this sweat means that your body is losing fluid, and excess fluid loss can lead to dehydration. Drinking the right amount of fluids before, during and after exercise can prevent the effects of dehydration, in addition to delaying fatigue, and improving performance.

What is the proper amount to hydrate? Everybody has needs that are a little different, and individual sweat rates may vary. To determine your own fluid needs for a particular workout, you can go to the Gatorade Sports Science Institute website at www.gssiweb.com . You will find a link (Fluid Loss Calculator) to help determine your fluid needs based on your activity (both running and walking are included), weight, temperature, exercise duration, and intensity. This will calculate recommended fluid amounts to take in before, during, and after exercise. As a general guideline, it is recommended that you try to take in some fluid (in moderation) every 15-20 minutes during exercise.

Should you hydrate with water or a sports drink? As a general guideline, when exercising for less than one hour, drinking water is a good way to stay hydrated (although it is ok to use a sports drink). If exercising over an hour, sport drinks (such as Gatorade Endurance) can provide additional energy requirements, and replace lost electrolytes, in addition to hydrating the body.

For more information:
www.gssiweb.com
www.clevelandclinic.org/health/health-info/docs/1800/1899.asp

Are you ready?

Coach Linda Williams
exraychic@msn.com
936-689-1404

Coach Don Steele
don.steele@dcsteele.com
832-721-3591