2012 Season 

                     VALLEY WOMEN'S RUNNING TEAM               

Greetings from the Valley Women's Running Team (VWRT).  We are anticipating a great season this year with quality workouts, valuable running/nutrition tips, plenty of personal victories, new friends and lots of fun!

We offer a fun and educational program to women runners of all ages, abilities and interests.  We are a non-profit organization that is governed by board of directors, elected by the membership.  Our objective is to encourage women runners to set and meet personal goals, encourage healthy lifestyles, and increase the enjoyment and satisfaction of running.

Our 2012 season will be from April 3 - August 14.  We will meet on Tuesdays, 6:00 PM at Palmer High School Track April 20 - May 15 and then move to Wasilla High Track May 22 - August 14.  The weekly format consists of (1) announcements and explanation of workout, (2) variety of warm-up drills, (3) two-three miles of quality running (4) cool-down (5) questions and answers.  Workouts will include interval sessions, track, hill, and trail runs.   You will have the opportunity to join the non-coached, but extremely fun trail runs on Thursdays.  This is  a great way to experience different scenery and enjoy the camaraderie of fellow teammates.

The cost for the season in $125.00.  You may attend up to two workouts prior to joining.  This allows you the opportunity to 'try us out' to make sure the sessions will be beneficial to you.

We will be back again to offer information on injury care and prevention, nutrition/training tips, goal assessment, and an immense amount of support and encouragement!  Please feel free to contact us by phone or email if you have questions.  We look forward to another great season.

Keep on running:)         

Coach Rhonda Knopp      

e-mail: rhondaknopp@hotmail.com      phone:  355-6258

Coach Norm Rousey       

e-mail: coachrousey@hotmail.com       phone:  355-2174

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Running Form Tips

 

Head Tilt

Look ahead, not down at your feet.  Scan the horizon.  Jaw and face relaxed.

 

Shoulders

Shoulders should be low and loose, not high and tight.  Try to keep upper body relaxed with shoulders level, not dipped from side to side with each stride.

 

Arms

Keep your wrists loose and fists unclenched.  Fingers lightly touching your palms.  Imagine carrying a potato chip or butterfly. Arms should swing forward and back and hands should not travel across or above your chest or behind midline of your body. All motion should be forward.  Elbows bent at about 90-degree angle and fairly close to your body.

 

Torso and Hips

Run in an upright and relaxed position…”run tall like a puppet on a string”.   Keep hips pressed forward and butt tucked in.  This will help give knee lift with less effort. 

 

Legs/Stride

Your feet should land directly underneath your body with every step.  Try not to over-stride by reaching out in front of you…this causes braking action and possible injury by stressing the knees.  General rule:  Right foot should strike the ground 20-22 times in 15 seconds, or 80-90 times per minute.

 

Ankles/Feet/Foot plant

Try to land between your heel and mid-foot, not directly on your heel.  As your foot rolls forward, push off the ground with light, quick turnover.  Do not bounce, but with a gentle springing forward motion.  Pretend you have a beanbag on your head and don’t want it to fall off.   Your feet should not slap loudly when they hit the ground, but touch quickly and quietly.  Visualize trying to sneak up on someone while you are running.

 

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     Schedule

 

*optional 5:45 -- Arrive at PHS & begin warm-up with easy, slow running on Janecek Trail, Hemmer Rd, or on the track.

6:00-6:15 Meet down on the track for explanation of workout.

6:15 -Warm-up jog, drills and main workout

7:15 pm - Cool-down

These are approximate times.  The coaches strive to have the workouts completed no later than 7:30 pm

Coaches are also available after the workout to answer questions. 

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        Gear Check

1. Paperwork: Waiver/Release form can be downloaded from the membership downloads link.

1.  Shoes – Check for excessive wear on the bottoms.  It is best to start the season with a good pair of running shoes.

2.  Watch - Digital is best for our tailored workouts.

3.  Dress in layers – Start warm and dress in layers, as it will allow you to adjust your body temperature as you continue to warm-up and workout.  Long sleeved shirt, jacket, long pants/tights.

4.  Hat/ headband and gloves – Palmer in the Spring?  Need I say more?

5.  Water bottle – It is important to stay hydrated before, during and after your workout.

6.  Recovery drink/snack -

Have an extra water bottle or recovery drink and a snack for the way home....you will need and deserve it!

 Couple reminders from the Coaches

a) Rest or take an easy day after Tuesday night workouts. 

b)  Do not try to do the same workout we do on Tuesdays, again in the same week.  See us if you have questions.

c)  Cool -down.  It is important you bring your heart rate back down and allow muscles to change gears before getting in the car for the ride home.  Try to walk or jog easy for 5 minutes or a minumum of one lap.

d)  Bring water.

e) If you are sore, that's normal.  Walk, cycle, swim, or take a day off.  DO NOT over do it!!  Some of you ran a little too hard on the 'ON' time and it may take a day or two to recover.

f) Take Mondays off or very easy.   Be rested for Tuesday nights. 

g) Try to check out with one of the coaches on your way out.  If even just to let us know you are still walking and upright:)

Always email, call, or talk to one of us if you have questions.

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Click here 2011 Runner's Calendar for more information on races and registration!

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