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Yellowbird cafe run!

The Details:
Yellowbird Café run 9/27:

Please join us for our 2nd Annual Yellowbird Café Run this Saturday, 9/27 immediately following our run! Pack a dry shirt and some cash and plan to join us for some great team camaraderie and delicious food.  We will gather at 7 am at the Broad Street market parking lot at 1233 N. Third Street and will cover 12 miles before breakfast. Following our run we will head over to Yellowbird Café for a delicious refueling session. Do you sing or play an instrument and want to contribute to the festive atmosphere? The stage is yours! Drop Misti a note letting her know that you want to play for us-a great gig with an easy-going crowd! Here is the link to this weekend’s run: http://www.mapmyrun.com/routes/view/542257268

Yoga for Runners and Walkers 10/4:

October 4th from 2-3:30 Yoga for Runners (and walkers, too): Join Yoga Nature for an exploration of yoga as a preventative medicine tool to keep your body flexible, strong and injury free. The cost is $15/person. Space is limited so let Misti know your plans to attend!

Dear Team:
As the season’s change, so must your wardrobe! It can be exhilarhating to run in the crisp fall weather but also frustrating as you try to figure out just how much to wear. Keep in mind that as you run, it will begin to feel about 15-20 degrees warmer than the thermometer reads, so dress a bit lighter than you might think you need. While you might feel chilly starting out, you will soon warm up and feel just right. When a stiff wind blows, layers are the way to go. It’s easy to peel one off and keep moving as you warm up, and slip it back on as necessary. I purchase gloves at the dollar store so that I can toss them aside if I get too warm. After your run, it is essential to slip into a dry shirt so that you don’t get chilled. The drive home can be miserable when you’re wet and cold, so bring a jacket and a dry shirt to stay toasty and prevent stiffness from setting in.

While it may be exactly what you don’t want to do after a long run, an ice bath will help speed recovery by driving inflammation and metabolic debris out of your legs. While some runners will use just cold bath water, adding a few bags of ice will be more effective (and after a few minutes you won’t feel a thing!). Stay in for around 15 minutes to fully benefit. I suggest wearing a jacket, winter runderwear (go here to purchase or at least know what in the world I mean: http://www.shoebuy.com/brooks-runderwear-windbrief-boxer/125571/292072),  hat and sipping a cup of hot tea to make the experience just a bit more tolerable (and please do post photos because this is too good a photo op to pass up!).
Keep moving, all!

Misti

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9/20: 16 Miles at Conewago!

The Details:

  • Meet at the Rt. 230 Trailhead of the Conewago Recreation Trail for 16 miles, out and back (shorter loops always an option!)
  • Water Volunteer needed-2 would be best-to provide stops on the trail! Many thanks for Lisa and Elizabeth who have supported us so well these past few weeks!
  • Our Yellow Bird Run is Next Weekend-9/27. Plan to bring dry clothes and linger after our 12-miler for light fare at the café. See the menu so you know how much cash to bring!
  • Mark your calendars for a clinic on 10/8 at Aspire Fit: Lindsay Leigh, fitness expert and Ironman athlete will speak with us about nutrition for optimal running. A Must Hear! More details to come.

 

Dear Team,

Just as the lovely fall weather rolls in, so do the higher miles! As we prepare for 16 along the Conewago trail this weekend, keep your hydration steady and your fuel sources clean. Remember, you can undermine or strengthen your efforts by what you eat in the days leading up to a long run. Many a runner has suffered the aftermath of a badly timed burrito. While you don’t have to eat boring and bland foods just to avoid pit stops, playing it a little safer than usual is wise. What to eat right before a long run is also critical and usually requires some experimentation. The bagel has become a runner’s staple because it packs a lot of carbs into a small amount of food. Bananas also go down easily, and provide both carbs and electrolytes. Want to play it safe, a little granola and some yogurt should agree with your tummy and give you a boost before you get moving. No matter what you choose beforehand, when the miles get this high, you will want to add an energy source along the way. As usual, we will have Gu and other energy supplements for you to experiment with.

For your post-run recharge, give chocolate milk a try. The drink you loved as a kid has the ideal amount of carbohydrates and protein that tired muscles need for recovery, says Joel Stager, Ph.D., director of the department of kinesiology at Indiana University. According to a study Stager led, drinking chocolate milk post exercise speeds up recovery and increases the time it takes to reach exhaustion during a subsequent exercise session better than sports drinks. And a 2007 British study found that regular milk is better than water or a sports drink at restoring fluid levels following a bout of exercise in the heat. Plus, milk contains bone-strengthening vitamin D and calcium. Need another reason for adding a chocolate mustache to your look, it just tastes good after a long hard effort. Try freezing the milk the night before your run, then leave it in your car while you get the job done. When you’re finished, a chocolate-y slushy will be waiting to reward you for the miles well run.

Until Saturday, Keep Moving! Misti

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Lower Dauphin Middle School at 7 am for 10 miles!

The details:

  • Meet at the Lower Dauphin Middle School at 7 am to run/walk the Jon Eshenour trail-distance is 10 miles but shorter options are always available!
  • Gu available for $1
  • Water and Gatorade will be on the course
  • Save the date! Our second annual Yellow Bird Café run will be on September 27. We will meet at 7 to cover 10 miles then head over for breakfast after. See the menu and prices here inder the CAFÉ tab: http://yellowbird-cafe.com/cafe.html
  • GOOD LUCK to all Team Aspire members who are competing in the Harrisburg Half and the Lehigh Valley Marathon on Sunday!
  • Boston Qualifiers: Monday marks the beginning of the 2015 registration! Check this link for important details: http://www.baa.org/news-and-press/news-listing/2014/june/baa-announces-2015-boston-marathon-registration-dates.aspx

 

Dear Team,

Now that we have a couple of months of good solid work behind us, you certainly have begun to notice that covering the same distance on the same course on any given day can be frustratingly  different experiences. Wall Street Journal writer Rachel Bachman reported recently on why our workouts can fail on some days and soar on others.  While many factors impact what you bring to your daily workout, the most significant consideration is whether you are recovering well between hard efforts.  Peter Thompson, a long-time track and field coach from Eugene, Oregon says we “should train to recover not recover to train.” Simply said, the greatest gains are made as we recover from a hard effort.  He goes on to suggest that athletes should rank their energy level daily on a 1 to ten scale. If you never rank yourself at least an 8 or 9, then you simply aren’t recovering. The outcome: flat tired legs and a lack of motivation to stay on track.

Consider Thompson’s other tips, especially as the miles get longer and the physical exertion rises:

Power Down-Sleeping adequately is essential! Poor sleep can impact workouts for up to 48 hours.

Keep Hydrated-Sleep is dehydrating. Hydrate well the morning of a workout, and make sure you are drinking enough daily if you have a high fiber diet.

Easy Does It-If you consume alcohol the night before a workout, make sure you replenish lost fluid with plenty of water.  Alcohol dehydrates!

Mix it Up-Vary your running route, routine and type of workout (try those intervals perhaps?). Boredom is a motivation killer.

Stay Fueled-Be sure to consume enough calories to meet the demands of the work you are asking your body to do. If your tummy doesn’t tolerate food before a workout, make sure you snack the night before and consider adding a Gu to your workout.

Recharge-Use the 1 to ten rating scale to make sure you are feeling recovered before adding another hard effort into your week.

See you on Saturday at 7 am, Lower Dauphin Middle School. Until then, Keep Moving.

Misti

 

 

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Week 20 at City island

The details:

  • Gather at City Island’s walking bridge at 7 am on Saturday 8/30 to run the Harrisburg Half Course! Our plan calls for 13 miles, and so it is a perfect venue. Water and Gatorade will be provided along with shorter options! Bring a friend and you’ll get a tshirt and free GU!
  • http://www.mapmyrun.com/us/lemoyne-pa/2012-harrisburg-half-marathon-route-27707840
  • Next team event: The next Aspire Team event is September 7-the Harrisburg Half Marathon-Test your training and give it a go! Register at http://www.harrisburgymcaraces.com/half-marathon-home/
  • Yellow Bird Café Day- September 27th will be our 2nd annual Yellow Bird Café Run-we will gather for our 12-miler then linger a bit over a delicious breakfast at the café. Great, reasonably-priced food and a time to catch up with the team!
  • Ladies of Aspire-Interested in trying something a little outside the box? Consider joining me for the Shape Diva Dash on September 13th! If you think over the river and through the woods is exciting, consider swinging from monkey bars and climbing ropes to get through this 5k! Can I get a woohoo?
  • Congratulations: Congratulations to Al Brulo, Lori Brulo, Michelle DeStefano, Shelley Casey, Lisa Williamson, and Dave Howey on their achievements at the Aspire HARRC After Dark 7k, and to the entire team who came out to challenge themselves! Also, kudos to Amy Reed for her recent half marathon finish and to Michelle Cross for her 50k trail run!
  • As always, Gu will be available for $1 before runs. Gatorade and water will be on the course.

Dear Team,

Can you believe we have been at it together for 20 weeks? We have hit the roads, trails, hills and have arrived at a new place of health and fitness. I saw plenty of evidence of that fitness at the Aspire HARRC After Dark 7k last Friday night.  Not where you want to be yet? That’s okay. Really, it is.  There is no set timeline on this process, no due date or buzzer telling you you’re out of time. Whether you are just getting moving or have been with us all along, as long as you keep moving you will grow stronger- bit by bit, and day by day.

After Saturday’s humid walk or run of up to 12 miles,  a blister on the back of my heel told me it might be time to mention some common afflictions you may be encountering (or can look forward to after I tell you about them here!).  As I have said before, a stitch in time saves nine, so let’s stay ahead of small aches and pains that can derail us just when the getting is so good, and certainly let’s prevent what we can with good preparation and common sense.

Blisters:  To pop or not to pop, that is the question. Blisters can occur on arches, heels, toes and beneath toenails and they can go from a little hot spot to a full on torture session in a blink unless properly cared for. If you are suffering or think you’re on your way, check out this link for tips:

http://www.runnersworld.com/tag/blisters

Chafing:  Never in my wildest dreams did I imagine that I might have to discuss bleeding nipples, but ladies and gentlemen, I assure you…it can happen. I have seen the blood stained shirts on men over the years and have myself felt the sting of chafing (though mercifully not in quite the same way), and so this is important stuff.  Chafing is one problem that doesn’t discriminate-elites and new athletes alike deal with and dread it.  If this is an issue for you and body glide hasn’t helped, check out this link:

http://www.runnersworld.com/tag/chafing

Tummy trouble: Still haven’t gotten just the right energy source and keep ending up in the Porta-pot?  Or perhaps you haven’t even experimented with gus and gels but Runner’s Tummy (my old true friend) still has you down after a longer outing?  Check out these great tips:

http://www.runnersworld.com/hydration-dehydration/how-to-avoid-stomach-problems-while-running

 

So thankful to be with you all and to share the road. Run, walk, jog or wog…just show up and Keep moving.

Misti

 

 

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Conewago Rt 230- 12 miles!

The details:

  • Meet at the Route 230 Conewago Trail head for 12 miles! 7 am start. Portajohns are available!
  • To reach the State Route 230 trailhead from Elizabethtown, proceed northeast for about 2 miles on State Route 230 (North Market Street). The trailhead is on the right just before a bridge over Conewago Creek.
  • HARRC After Dark 7k is this Friday, 8/23. Gather at Kunkle Plaza at 6:30 for a team photo ( at the corner of Front and State Streets, where the race starts) !There is still time to register! www.harrc.org
  • We need volunteers to man the water station in the coming weeks! Please email Misti if you are available to cover 8/30-we will start at PennDot that week or 9/6-we will start at North Wildwood that week.
  • Mark  your calendars for our 2nd Annual Yellow Bird Café Run will be on 9/27! Plan to join the team for breakfast immediately following our run.
  • Our next team event will be the Harrisburg Half marathon: September 7, 2014 http://www.harrisburgymcaraces.com/half-marathon-home/
  • This Thursday’s interval workout will be at Lower Dauphin at 7 pm. Scott Walter will lead-come for 800s, your own intervals or walk laps! All are always welcome!
  • Let Misti know if you plan to run the full marathon or a relay!

Dear Team,
I am really beginning to see the fruits of our labors as we cover longer distances and move through the weeks together.  Paces have increased, walks have gotten longer (up to 8 miles for our hearty walking crew), and personal bests have begun to fall. I dare say that I am beginning to sense temptation in several of you to become first-time marathoners this fall! You may deny it now, but I can feel it in the air!  While we’re not in this to become elite athletes, we are surely about improving the quality of our lives by establishing  healthy bodies that can hold up to the stressors of life. I hope as you look back on your training from the past few months (we have covered nearly two seasons together this year) you celebrate your own personal accomplishments and begin to rewrite your goals with your new level of fitness in mind.
I have heard from some of you this week who have struggled with injury, illness or other responsibilities that have kept you away. Be assured that you can start up at anytime-you will never be “behind” the program as we offer options each week along with the marathon program. Come where you are and let us get you to where you want to be.   Put yourself on your to-do list this week. We will be there waiting to help you get moving.
I will see you at the Route 230 Conewago Trail head on Saturday at 7 a.m.. Thanks to the Matthew and Tim Fox for volunteering to cover our water stations this week!  Let me know if you know someone willing to cover one of the next two runs. This team is so very thankful for the support.
Keep moving, team.
Misti

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Lower Dauphin Middle School at 7 am for 7 miles!

The Details:
SPECIAL ANNOUNCEMENT: We are NOW taking orders for team tech shirts! See below for full details!

  • Meet at Lower Dauphin Middle School on Saturday at 7 am to cover 7 miles! Check out the route map here: http://www.mapmyrun.com/routes/view/501846894
  • Track workout at Lower Dauphin High School on Thursday at 7:00-join us if you’re able for Yasso 800s or your choice of workout! All are welcome!
  • Don’t forget to register for the Aspire HARRC After Dark 7k on 8/22! Go to www.harrc.org to sign up.
  • You can place your team tech shirt order by replying to this email with your name, address, and shirt size (we will offer men’s and women’s sizes s-xxl).  Orders must be received by 8/18!

We are happy to be able to finally show you the new tech shirt design for Team Aspire! Stay tuned for pricing and ordering information!

Dear Team,
It is my pleasure to tell you that we have the final design for the new tech shirts and we are ready to begin to take orders!  As is usually the case, the more shirts we order, the lower the cost per shirt.  At this time we are able to tell you that the shirts will be between $28 and $33, dependent upon how many we order. Please respond to this email letting me know that you would like to order one. Include your name, address, and your shirt size (men’s or ladies sizes S – XXL). We will be taking orders only until August 18th, so please let me know as soon as possible. We realize this is a short turn around, but our hope is to avoid further delay in getting these shirts on your backs! Thanks very much for your patience in this process. The final result looks amazing and I can’t wait to see them in action.
On another note, this is the time begin to experiment with energy gels and drinks if you plan to run the marathon (or even if you intend to continue to increase your mileage over the weeks with us).  Your stomach may need to adjust to receiving calories and electrolyte drinks, and it is best to discover what works and what doesn’t so adjustments can be made.  Keep in mind that these electrolyte replacement drinks and gu/gel fuels must be taken with plenty of water. As with most elements of our training, practice makes perfect, so give it a try now for maximum benefits later.
Looking forward to seeing you soon. Keep moving, all!
Misti

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North Wildwood Lot on August 9th for 10 miles! 7 am start!

The details:

  • Meet at North Wildwood Park at 7 am to cover 10 miles,  (shorter distance options shown on the map).
    http://www.mapmyrun.com/routes/view/495128522
  • Water and Gatorade will be provided on the course.
  • Team Memberships available for $10-membership allows you discounted fees at Aspire HARRC after dark 7k and the Aspire Harrisburg marathon and at the Inside Track , Appalachian Running Co, and other retailers.
  • Register for the HARRC After Dark 7k held  8/22 at www.HARRC.org
  • See Misti to purchase superbands for stretching and strengthening! 1” is now available.

Dear Team,
What a joy to see so many new and familiar faces out to cover 9 miles last Saturday. The central location and early start may have made it easy to attend, but our hope is that the support and encouragement you receive from our team will keep you coming back.  Keep in mind that while the training plan will increase our long run steadily over the weeks in preparation for the marathon in November, shorter options will always be offered, so there is no pressure to show up able to cover a certain number of miles. Come run, jog, walk, or wog…just come.
Over the years, I have found that inspiration can come from many sources. In this information age, we are just a click away from videos, news stories, and a plethora of tales of personal triumph. With so much information at our disposal, I had forgotten the simple pleasure of leafing through the pages of a running magazine.  A few weeks ago, our teammate Dave Howey gave me some past issues of Runners World to share with my kids.  I found myself reading every issue cover to cover, and even enjoyed combing through the ads to see the new gizmos and gadgets that are now on the market for runners. What I most appreciate about this kind of magazine, I think, is feeling connected to a population of others who are on a quest similar to mine, to gain greater health and push myself into uncharted territory. If you’re looking for an easy dose of inspiration and information, pick up a copy at a local running store or give a subscription to Runner’s World or Running Times a try. Not a runner? They provide encouragement for people moving at all speeds and distances. ( I promise, I don’t get a cut from either!).  As crazy as it seems, sometimes it’s the little things that get you moving, like a good story about a runner not so unlike you.
Looking forward to seeing you soon. Until then,  Keep hydrating, keep believing in what we’re  doing, and especially Keep moving.
Misti

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Gather at 7 AM at City Island Walking Bridge-9 Miles!

The Details:

Time Change to 7 a.m. begins this Saturday, August 3.

  • This Saturday, we will gather at the Walking Bridge at City Island at 7 a.m. (YIKES! Did she really say 7?!) to cover 9 miles out and back toward Paxton Street-various turn-around points to go shorter for those new to Team Aspire! Click here to preview the full course:
  • http://www.mapmyrun.com/routes/view/488220218
  • For those who were unable to attend Matt White’s clinic on stretching and strengthening using super bands, and who would like to order bands, I have 1 ½ and 2 “ bands available and will be getting 1 “ bands soon.
  • August 22 is the Aspire HARRC After Dark 7k, register now for this team event!
  • Thursday’s track workout is at East Pennsboro’s HS track. Yasso 800s or your choice! All are welcome!

 

Dear Team,

So this is it…the weekend we start at 7 a.m., the weekend our numbers decline just a little because, man, it is SO hard to get out of bed that much earlier to go farther than we have gone before. It hurts. It hurts because we’re tired when we hit the bed on Friday night, and it feels so good to slap that alarm off and just STAY there.  Well, friends, I am begging you to RISE and Shine with me this Saturday.  Rise and shine and face the challenge of this new hour along with our team, and you will be better and stronger because of it. Promise yourself a donut, a manicure, a nap on the sofa, or an earlier bedtime.  Just get up and get moving, because what you really want will be waiting for you at the finish line.

Need more than a little pep talk to get you out of bed? Check out this incredibly motivational Nike ad, pushing us to RISE AND SHINE. https://www.youtube.com/watch?v=DK4Zj99nvGk

 

I will be waiting for you this Saturday, all. Until then, keep moving.

Misti

 

 

 

 

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Week 15- Meet at Lower Dauphin Middle School-5 miles

The Details:

  • This Saturday we will meet at Lower Dauphin Middle School for 5 miles! http://www.mapmyrun.com/routes/view/434142550
  • DON’T MISS OUT! LAST CHANCE TO REGISTER for Matt White’s clinic tomorrow night, 7/23, topic is lower leg mobility and strengthening using bands. Cost $7, limited to first 30 registrants. The clinic will be held at Ignite at 115 Saint John’s Church Road , Camp Hill. 6:30 – 7:30 P.M. Notify Misti if you plan to attend
  • Mark your calendars for our switch to a 7 a.m. start on 8/2!
  • For those interested in running this week’s interval workout-meet at Lower Dauphin High School at 7:15 on Thursday.

 

Dear Team,

So happy that many of us have registered to attend the clinic with Matt White being held this Wednesday, 7/23, from 6:30-7:30 at Ignite gym in Camp Hill. It’s not too late to register, so if you are struggling with injury or just want to increase your strength and flexibility, email me and I will include you!  I am so excited to have Matt’s expertise available to us, and I am confident the information will be incredibly helpful.

This week’s interval workout will be at 7:15 at Lower Dauphin HS! Come to run 800s or to just get in some laps with other folks. All speeds and levels of experience welcome!

I read an article over the weekend about a 61-year old sheep herder who, much to his family’s surprise, registered to run a 543-mile race across Australia, despite not being a runner. He arrived at the race dressed in overalls and boots, and was met with questioning expressions by amused observers.  Lining up with the elite athletes who were half his age, he knew he possessed a secret ability that would enable him to complete the distance.  Like this unlikely legend, each of us possesses something that enables us to persevere when times get tough. I think that our training sometimes reveals to us that we have more to us than we might have imagined-that we have a secret ability just waiting to be recruited.  I won’t tell you how the sheep herder’s tale turns out, but you can find out yourself at the link below. To find out how your own tale turns out, you’ll just have to keep showing up.  I can’t wait to see what you discover about yourself.

See you soon, all. And until then, Keep Moving.

Misti

 

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