Welcome to Valley Women's Running Team's 12th Season!!

The coaches are excited to start the 2010 season on Tuesday, April 6th.  Our general meeting place is behind Palmer High School down on the track at 6 pm.  We will start with a welcome of members, an introduction of coaches and board members, and a brief explanation of the evening's workout.  Next, we will invite new runners and/or members to join one of the coaches for questions, clarifications, and/or additional support.  The Veteran members will begin the workout with the other coach. 

We strive to meet the needs of each member.  All ages and ability levels are welcome so please don't hesitate to ask questions.  Everyone is welcome!!

Coach Rhonda

knopp@mtaonline.net

Coach Norm

coachrousey@hotmail.com

        Vocabulary you may hear from the Coaches

Warmup:  Before hard running, speed work, or a race, runners need to warm up their muscles.  A typical warmup might include one or two miles (or 10-15 minutes) of easy jogging, rest, stretching, strides, and drills.

Cooldown: Usually done at the end of a hard workout, speed session, or race, runners spend some time jogging easily and stretching.  This can prevent muscles stiffness the next day and it brings closure to the workout.

Jog: Slow running.

Aerobic:  Running "with oxygen" at a conversational pace well within your training heart-rate range.  All easy endurance runs are done aerobically.

Anaerobic:  This means "running without oxygen."  When this happens, oxygen debt occurs, lactic acid accumulates, and breathing becomes heavy.  Anaerobic running is running above your training heart-rate range.

Speedwork:  Any form of training that is done at a faster pace than usual, such as repeats on the track.  One benefit of speedwork is that is allows your muscles to get accustom to the stress of running at the pace you want to run or race.

Recovery:  Recovery is what you do between hard workbouts (1 minute off) or between hard days (cross-train or easy jog).

                                  Track Etiquette

• Always run in a counterclockwise direction.
• Never warm up on the inside two lanes.  Use an outer lane for warm up and recovery.
• If someone is walking, standing, or running more slowly on the inside lane ahead of you, it is a standard warning signal to shout "Track!".
• Please do not use headphones during track sessions.  This is for your safety as well as for coaching purposes.

                 We will be running here!

Upcoming races

• March 13th Shamrock Scramble 5K - Anchorage 10 am

• March 20th Solar Series Challenge - Anchorage 11 am

Click below for more information, races, and registration info!

2010 Runner's Calendar

Skinny Raven Twilight 12K registration is open.  Free smartwool socks to first 300 registrants.  Race is Friday, June 4 at 7:00 p.m. starting at Skinny Raven.  www.skinnyraven.com

New Valley Event

THE VALLEY IS GETTING A NEW TRIATHLON!!! 
WHY NOT TRI WILL BE HELD ON JUNE 12, 2010 @ 10:00a.m.
400M swim    8.5 Mile bike    5K run
35$/SOLO    60$/TEAM
REGISTRATION CLOSES ON MAY17TH
LIMITED TO 250 PARTICIPANTS
www.whynottriwasilla.net

Check back here later to find out what to bring to the first workout April 6th!

You may also click on the tab 3/2/10 lnfo meeting tab to get an overview of what information was discussed on March 2nd.

              Schedule

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 Explanation of workout, strides and drills.

6:15-7:15 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.