Running Griffith Park Tomorrow! September 20, 2011
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Just a quick reminder of our run tomorrow morning @ Griffith Park. We’re meeting at the parking lot of Los Feliz Cafe @ 6:30 am.
Hope you can join us.
Also don’t forget to RSVP for our hike on Sunday up to the Observatory and hang @ The Trails Cafe afterward. This is a social event….with a nice climb!! 🙂
Crawl, Walk, Run Weekly Update September 18, 2011
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I want to share the inspiration and motivation that is spreading through the group.
Jessica wasn’t able to join us on Saturday morning, but after our run on Thursday – she was inspired to get up and run Saturday morning on her own. On Saturday Hazel and I discussed our weekend plans; Hazel wanted to do a 3+ mile job – and SHE DID. I wanted to get my 6 mile Forest Lawn walk in this weekend…and I just got back from a power walk up those hills. The group support is very powerful. Don’t worry if you can’t come to every event – join us and we’ll help you keep up the pace on your own! If you are running or walking on your own, feel free to share you accomplishments…it is inspiring for everyone to hear what you’ve been doing! 🙂
With that in mind, we have a CHALLENGE for this week. We’re starting off on Week 26 on our Marathon Training schedule. This week’s goal is to walk or run for 80 minutes, but this week I challenge you to walk or run 100 minutes.
RSVP for this event if you are UP FOR THE CHALLENGE
We have five events scheduled for this week:
- Monday @ 6:30 pm: Nibley Park to Verdugo (2.5 miles)
- Wednesday @ 6:30 am: Griffith Park / LA River Loop (4.5 miles)
- Thursday @ 6:30 pm: Burbank, Chandler Bikeway Loop (5.5 miles)
- Saturday @ 8:00 am: Griffith Park Loop (5.25 miles)
- Sunday @ 10:30 am: Welcome Autumn Hike & Lunch @ the Trails Café
Hope to see you sometime this week!! And don’t forget to JOIN THE CHALLENGE!
Happy Friday Everyone!! September 16, 2011
Posted by Cindy Coan in Announcements, Reminders.1 comment so far
Tomorrow is our social walk in downtown Glendale. Join us for an easy walk and some coffee.
I am getting excited about running our first race. Ok, so we are just moved from walking to running — but I am going to run this 5K event on November 5th!
I registered today!! Now I am committed!
Check it out…and RSVP with our Meetup group if you’re running.
See you tomorrow!
Nice Run this morning! September 15, 2011
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Thanks everyone for getting up and running with us this morning. Yes, we’re running! Still walking too, but we’re running more and more.
Funny that I got this in my inbox this morning – Speed recovery with DIY massage. We chatted about massages this morning. Connie, you can get your massage without guilt! I knew it was a good thing! Nice article on the importance of massage and some “how to” videos and instructions on how to do a runner’s massage yourself. Good stuff!
Hope to see folks on Saturday for our Walk and Coffee…:-)
Happy Tuesday! September 13, 2011
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It was a great run this morning. More running than walking – some up hill, a nice 2+ miles workout.
We have another run/walk on Thursday @ Elk Park.
I am always hungry after running…not starving, just in need of a snack. In my search for the right thing to eat, I found this article on Smart Snacks. They suggest a “substantial snack combining a 4:1 ratio of carbs to protein.” “The mix speeds muscle recovery, especially if eaten right away since foods consumed within 30 minutes of your workout provide the maximum recovery benefit.” And guess what? Chocolate milk has this ratio and in the low-fat variety a good choice for after a run. Nice! Check it out nice to know that pudding and chips & salsa are good choices too!
Hope to see you Thursday!
Tomorrow is the Catalina Verdugo Park Run September 12, 2011
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Just wanted to send a quick reminder of our runs scheduled for this week and going forward. We have three runs scheduled for this week. We are all still very much at the walk/run stage. We have been running a block and walking a block – that seems to be a good pace for everyone right now. I imagine that this week and next week we will start running 2 block sand walking 1 block – adding more all the time. No need to be concerned about your level of running, if you need to walk more or are ready to run more…everyone is welcome. We need all levels; each person with their individual abilities is motivating and helpful to the rest of us.
- Tuesday: Starting @ Catalina Verdugo Park
- Thursday: Starting @ Elk Park
- Saturday: Starting @ Chess Park
We always wait 10-15 minutes for everyone to gather before we start out. Also, if you need additional directions or have any questions, please feel free to email me or give me a call.
We have 4 runs scheduled for next week, and have included some runs in the evening. You’ll see that these runs are scheduled for the next three weeks. And if these routes and times works, we’ll continue with these for the following 6-weeks.
We had a great walk and chat today September 10, 2011
Posted by Cindy Coan in Announcements, Events.add a comment
We had a great walk and chat today…thanks everyone for getting up early on a Saturday. We will be stepping things up with more running at each event.
A journey of a thousand miles begins with a single step.
~Confucius
THINKING AHEAD
We will start the first phase of our “training” on Monday, September 18. This starts our ESTABLISHING A SCHEDULE phase. The goal for this 6-week phase is to get into a routine of running and walking 4-times a week. I have scheduled the first 3-weeks of runs and included both morning and evening runs. Because we are now running a little more and our group is growing…the goal with these new routes it to have wider sidewalks or pathways and less stops.
- Mondays: 6:30 pm, Glendale, Nibley Park to Verdugo (2.5-miles)
- Wednesdays: 6:30 am, Griffith Park / LA River Loop (4.5-miles)
- Thursdays: 6:30 pm, Burbank, Chandler Bikeway Loop (5.5-miles)
- Saturdays: 8:00 am, Griffith Park Loop (5.25-miles)
Over these 6-weeks between September 19th and October 29th, our focus is on keeping up with the schedule of 4-runs each week. We’ll be tracking our weekly minutes, targeting for 80-140 minutes of running or walking each week.
Our short-term goal is to feel comfortable running 3-4 miles, without stopping. So in anticipation of meeting this goal I have scheduled a 4-mile Celebration Run and Potluck Brunch for Saturday, October 29th.
Thanks to all of you, you have motivated me to get up in the morning when I would otherwise sleep the morning away. I am running more that I would on my own – so keep coming and keep moving in the forward direction! Thanks!
Happy Fresh Fruit Friday Everyone! September 9, 2011
Posted by Cindy Coan in Fresh Fruit Fridays, Reminders.add a comment
Getting in the spirit of things, I am trying to eat healthier…adding more fresh fruit to my day. I whipped up this lime topping today for some raspberries and strawberries for my lunch.
It was a nice alternative to my usual yogurt and fruit mix. Hope you like it.
Tomorrow is our Chess Park walk. This is a social walk, starting at Chess Park on Brand Bvld. We’ll walk for about 2-miles and then take a stop @ the Starbucks at the Market Place for a coffee. Join us if you can…it is a good excuse to get up early on a Saturday and kick-starting your weekend.
Marathon Training Schedule September 7, 2011
Posted by Cindy Coan in Marathon Training, Reminders.add a comment
We have a run tomorrow morning @ Elk Park (we will walk and run), but I am going to start calling them runs…so I can get in the mood to run 🙂
I have been reviewing our Marathon Training schedule and getting things geared up our training to start in a couple of weeks…starting Monday, September 19th. 
Don’t worry if you don’t want to train for the marathon, keep coming to the runs, walks, trainings and events…the more the merrier!
I thought I should share the training schedule we are going to use to get ourselves into shape. It is a 26-week schedule, and we’ll do our best to stay on track over the upcoming weeks and months. Don’t worry if you miss a run or if you get of track. We all will at one time or another – but together we can keep each other motivated to keep coming back and keep moving forward.
Even if you’re on the right track,
you’ll get run over if you just sit there.
— Will Rogers
I am getting exciting about RUNNING September 6, 2011
Posted by Cindy Coan in Marathon Training, Reminders, Training Tips.add a comment
Good afternoon. We’ll be running and walking at Elk Park on Thursday…and I am getting exciting about RUNNING.
To share my enthusiasm, here is some food for thought.
1) Why do runners care about their Resting Heart Rate? In search of a runner’s journal last week I noticed that several of the journals had a place to track your RHR, so I went on a mission to find out why runners care. Here’s a couple of good articles on the subject:
Turns out it is a good people of information – especially for long-distance runners. I have a heart rate monitor, so I’ll be breaking mine out this week to start learning more about what my heart rate means about my running and training.
I started a discussion on our message board for this, if you have any thoughts, questions or input on this topic, put them here.
2) What about an online journal? I’ve used a couple of different applications for tracking my runs and my routes, but MapMyRun allows me to have “friends” — so we can share
routes and training. There is a Blackberry app that I can use while a run and then I can log runs and other activity online. Pretty nice, check it out. Let us know if you use something else or what you think of MapMyRun.
Have a great day everyone and hope to see you on a run this week!
crawl.walk.run 