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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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July 12: City Island for 6!

The Details:

  • 6 miles-gather at 7:45 at City Island at the Walking bridge- http://www.mapmyrun.com/routes/view/466460240
  • Team memberships can be purchased for $10-get yours for team discounts, local merchant discounts and a cool window decal!
  • Mark your training calendars for August 2: we will move our start time to 7 am to stay ahead of the heat!
  • Sign up now for the Aspire HARRC After Dark 7k-http://usroadrunning.com/index.php?club_id=1815
  • Thursday at Lower Dauphin Middle School-1st interval workout-Yasso 800s- http://www.runnersworld.com/race-training/yasso-800s  Team member Amy Reed will lead this workout in my absence. The next interval workout will be on 7/24.

Dear Team Aspire,

Let’s gather at City Island this weekend to cover another 6 miler along the river. Check out the link above for the planned route. If you haven’t joined us in the past, this is a great opportunity to jump in wherever you are. This course will allow you to cut it short or add more miles to fit your personal plan. This would be a great weekend to invite a friend who might benefit from our supportive crew. One of my favorite things about our team is that we really do support all paces and experience levels, so if you know someone who may be reluctant, have them send me a message so I can put their fears to rest.

Please note that on August 2, we will begin the painful and necessary change to a 7 am start! For those doing the marathon buildup, the miles begin to climb so it will be essential to stay ahead of the heat. At this time I really want to emphasize that Team Aspire will continue to train together all year, and will offer multiple distance options on Saturdays, so stay the course, Team. Our hope is that whether you run the full 26.2 or are part of a relay team, we will celebrate a great season of training and fitness at the Aspire Harrisburg Marathon in November. Together, we will accomplish amazing things.

If you want to shake up your training, or would like to have a crew to train with this Thursday, come on over to the Lower Dauphin High School track to try out our interval workout (or just run laps for the company). While I regret that I won’t make the first workout, Amy Reed will lead the charge-details about the type of workout we will do are found in the link above. Our next interval session will be on 7/24.
Until Saturday, Keep moving, all.
Misti

Keep Moving, team!
Misti

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North Lot of Wildwood Park for 3 miles

The Details:

  • Hope to see many of you at the Glow in the Park run on 6/28! Can’t wait to light up the night with you! For those not participating, we WILL STILL HAVE A SATURDAY MORNING RUN!
  • Meet at the North Lot of Wildwood Park, Industrial Road, Harrisburg. Gather at 7:45 to run at 8:00. We will cover the 3 mile path around the lake.
  • The remaining runs in our series are:
  • The Aspire HAARC After Dark 7k:8/22/14  http://usroadrunning.com/index.php?club_id=1815
  • Harrisburg Half marathon: September 7, 2014 http://www.ymcaharrisburg.org/events/merrill-lynch-harrisburg-half-marathon-3/
  • 11/9/2014: Aspire Harrisburg Marathon and Relay-NO PRESSURE TO RUN THE FULL-Capture the spirit of the team event by forming a relay team!  http://www.harrisburgmarathon.com/
  • Team Membership cards are available each week for $10. They enable you to take advantage of our team discounts are area merchants, as well as at the Aspire Harrisburg Marathon and Aspire HARRC After Dark 7k. This year they come with a cool team window cling. Get ‘em while they’re hot!
  • If you’re looking for a mid-week track workout, meet Misti at the Lower Dauphin HS track on Thursdays at 7:30, starting on July 10!! Join the workout or come and do your own thing!

 

Dear Team,

I am looking forward to seeing you this Saturday, June 28, either in the morning at the North Lot of Wildwood Park or at the Glow in the Park 5k that night (perhaps BOTH are on your calendar!). We are finally going to hit the hills around Wildwood Lake for 3 challenging miles.  If you are planning to do the marathon, you will appreciate having these hills memorized and mastered. They appear well into the marathon, around mile 18, when even the strongest are feeling a bit weary. While it won’t tickle to cover the rolling terrain, using hills as part of your regular walking and running routine will increase your strength by leaps and bounds. Hills engage your glutes, quadriceps and hamstrings uniquely. One study reported that athletes who added regular hills to their routine for six weeks made, “significant improvements in training distances, anaerobic capacity, and strength.”  Makes you want to get out there and bring the hills alive with the sound of…foot steps?

Eager to see you all soon. As always, if you are experiencing a nagging pain or discomfort, or if you’re not sure where to fit into the training plan, give me a shout and we will put our heads together to get you on track.

Keep moving,

Misti

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Week 11: 5 Miles at City Island

The Details:

  • Meet at the Walking Bridge on City Island to run 5 miles on 6/21. Gather at 7:45 so we can begin at 8.
  • Don’t forget to register for and run the Glow in the Park run with the team on 6/28! Should be lots of fun! Use this link to register: http://glowintheparkrun.com/harrisburg2014/
  • Purchase or renew your team membership cards for $10 to take advantage of discounts from local merchants and the Aspire Harrisburg Marathon and Aspire HARRC After Dark 7k!

Dear Team, I am hopeful that this finds you well and feeling increasingly stronger. We are starting to hit the hotter days of summer, so please stay on top of your hydration and try to get those runs in early or after the temps drop to maintain appropriate hydration. Plan to bring a water bottle and or sports drink so that you can replace fluids immediately after we finish on Saturday. For a great recovery drink, freeze a quart of chocolate milk, then leave it in your care while we hit the road. While you get your workout in, it will begin to melt and you will have a nice slushy chocolate treat awaiting you! And it’s not just yummy, it’s been proven to aid recovery. Sometimes it’s the small things that get you through the miles! We will meet at City Island this week to cover 5 miles. While I personally love being near the water and having a central location for our team, please shoot me a note to let me know what YOUR favorite gathering places are and whether you would rather venture a little outside the area. My aim is to keep the loops interesting and to allow as many of us as possible to show up and get moving each week. I appreciate you all so much and love being a part of the work you are doing. Keep Moving, all!
Misti

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Week 9 at PennDot-June 14, 2014-3 Miles

 

The Details:

  • 3 miles from PennDot at 8 a.m.
  • Register now for the Glow Run on 6/28 to join the team fun! http://glowintheparkrun.com/harrisburg2014/
  • Purchase Team cards for $10 to benefit from discounts at the Inside Track, Aspire Harrisburg Marathon and other venders! Purchase them on Saturdays from Misti

 

Dear Team,

This week we will back down a bit to walk or run 3 miles. Let’s gather at 7:45 at PennDot to run the Greenbelt toward the Harvey Taylor Bridge (turn around at North Street) and back again. The beauty of the out and back course is that you can give a shout out to our team mates, and you just never know when a simple “way to go” will make the difference in a person’s workout.

I want to share a quote with you from former world class runner, Josh McDougal,  who has been out of the game for a while, and has begun a comeback following years of staggering injuries. He describes the internal battle that so many of us face as we press ourselves into the discomfort of training to reclaim what we value. I hope it inspires you, whether you are a brand new athlete or one who is finding your way back toward fitness. I hope especially that it confirms that the work we do is hard, and good, and worth holding on to.

“There were so many moments over the years where I wanted to start the journey toward recovery. Yet just the thought of starting such a painstaking path with no end in sight seemed so exhausting that I never really found the motivation to put in the time. It truly came down to the fact that I was afraid. Yes, here I am a man, father, and husband publicly admitting that I was afraid. I knew the work it would take, the countless hours if not years of therapy, dry needling and constant pain… and what for? The chance to run again? Was it even possible to be the athlete I once was and was anything short of that worth the effort of healing a body crippled over time? …I was frustrated, angry, and bitter.. I let bitterness take over, and for several years I just quit trying. I am ashamed that I let bitterness grow in my heart, and sad that I let it take away a part of my life that had brought me so much joy. One thing I had to learn over this period of time was that joy is a matter of the heart. Sometime circumstances cannot be changed. However, your feelings towards them can. An angry bitter heart can make even the wealthiest of men miserable. The same goes for a heart freed of these poisonous feelings. It can see joy though the pain and blessings in the times of hardship. Looking back I wish I could get those years back. I wish I had not learned this lesson the hard way. However all I can do is look forward and realize the blessings this time away has granted. I am grateful for the experiences and personal growth these struggles have provided along with my new perspective, not only on running, but life, family, faith and happiness.” – Josh McDougal

For the complete text, go to http://joshmcdougal.com/.

Keep Moving, Team.

Misti

 

 

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June 7 at Lower Dauphin Middle School for 5 miles!

The Details:
Meet at Lower Dauphin Middle School Parking Lot (Quarry Road, Hummelstown) at 8 a.m. to run 5 miles (gather at 7:45 to get all the details)
A link to this week’s run: http://www.mapmyrun.com/profile/29226784/
Purchase your team discount card so that you can take advantage of team discounts to The Inside Track, Appalachian Running Company and The Aspire Harrisburg Marathon-they are available for $10 from Misti
Dear Team,
As you settle into the warmer weather, make sure you are staying on top of your hydration each and every day. As I have said before, good hydration is a process, not an event. There are many afflictions that athletes can push through, but dehydration is not one of them. Nausea, dizziness, darker-than-normal urine and fatigue are all signs that you might require more fluids following your walk or run. If you are unsure how much to take in, weigh yourself before your next run, and then again after to get an idea of how many ounces you need to replace. As our runs get longer, you will need to be mindful of replacing both the fluids and the electrolytes lost through sweat, so now is a good time to begin to experiment with fluid replacement drinks like Gatorade and PowerAde. My stomach doesn’t like the heavier drinks, so I use G2, which is higher in water content and lower in calories. Play around a bit and see what works for you.
As most of you are aware, the Hoot & Owl 5k which we had planned as our next team race, has been cancelled. We have added the Glow in the Park run on 6/28. This night-time run looks to be a great time, so register soon to join the fun. You can register here:  http://glowintheparkrun.com/harrisburg2014/
Keep in mind that, even though the plan that we follow does prepare our team to run a marathon in November, we can support you exactly where you are.  Folks are welcome to come on out and run with us, cover more or less than we are running or walking and still be a part of the team. If you’re not sure where you fit in, shoot me an email so that I can help you figure it out. We want you with us.
Until Saturday, Keep moving.
Misti
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Hoot & Owl 5k cancelled

Dear Team,

The Hoot & Owl 5k we planned to do as a team on 6/21 has been cancelled. In its place we will run the Glow in the Park 5k on 6/28. It should be a ton of fun but please register soon, as it looks to be the kind of race that fills quickly! Glow sticks will be provided with your goody bag so we can light up City Island in this night run! Here is the link to register! Let’s have a great team showing!

http://glowintheparkrun.com/harrisburg2014/

 

 

 

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Week 6 at PennDot at 8 am for 4.5

The Details:

  • Meet at PennDot on Saturday, May 24 for 4.5 miles! Gather at 7:45  and we will begin at 8!
  • Great Job to all who participated in the Freedom 5k last Saturday! Check out the photos on our Facebook page.
  • Our next team race will be on  6/21/14: Hoot N Owl 5k http://www.turnerkia.com/hootnhowl5k.htm.

 

Dear Team Aspire,

This weekend marks the official beginning of summer, and it feels like we’re starting to gain some fitness after several solid weeks of training. It’s a good time to make you aware of some common running injuries so that we can take a pro-active approach should you encounter an issue. As we begin to get into the longer runs of the season, it is likely that you will encounter an ache or pain from time to time, but please do let us know if you have sudden, severe or persistent pain. Among our team we have decades of running and injury experience, and we want to help you to stay injury free so that you can keep moving.

Here are some of the most common injuries that can derail training if left unattended.  Remember, a stitch in time saves nine, so the earlier you can catch and treat an injury the better.

Plantar fasciitis (Mayoclinic.org): one of the most common causes of heel pain. It involves pain and inflammation of a thick band of tissue, called the plantar fascia, that runs across the bottom of your foot and connects your heel bone to your toes.

Plantar fasciitis commonly causes stabbing pain that usually occurs with your very first steps in the morning. Once your foot limbers up, the pain of plantar fasciitis normally decreases, but it may return after long periods of standing or after getting up from a seated position.

Plantar fasciitis is particularly common in runners. In addition, people who are overweight and those who wear shoes with inadequate support are at risk of plantar fasciitis.

Runner’s knee (webmd.com): Runner’s knee isn’t really a condition itself. It’s a loose term for several specific disorders with different causes. Runner’s knee can result from:

  • Overuse. Repeated bending of the knee can irritate the nerves of the kneecap. Overstretched tendons (tendons are the tissues that connect muscles to bones) may also cause the pain of runner’s knee.
  • Direct trauma to the knee, like a fall or blow.
  • Misalignment. If any of the bones are slightly out of their correct position — or misaligned — physical stress won’t be evenly distributed through your body. Certain parts of your body may bear too much weight. This can cause pain and damage to the joints. Sometimes, the kneecap itself is slightly out of position.
  • Problems with the feet. Runner’s knee can result from flat feet, also called fallen arches or overpronation. This is a condition in which the impact of a step causes the arches of your foot to collapse, stretching the muscles and tendons.
  • Weak thigh muscles.

 

Iliotibial band syndrome (mayoclinic.org): This occurs when the ligament that extends from the outside of your pelvic bone to the outside of your tibia (iliotibial band) becomes so tight that it rubs against the outer portion of your femur. Distance runners are especially susceptible to iliotibial band syndrome.

Remember, if you encounter an ache or pain that interferes with your normal level of activity, let us know so we can help. Let’s do what we can to Keep Moving, team.

Misti

 

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Armed Forces 5k this Saturday, May 17, at 8.m. City Island

The Details:

  • Meet at the Freedom 5k (Formerly the Armed Forces 5k) this Saturday at City Island. Race begins at 8, plan to arrive by 7:00 if you haven’t registered! There is still time to register online for a guaranteed t-shirt!  http://www.raceit.com/search/event.aspx?id=24556
  • Wear your Team Aspire t-shirt!

 

Dear Team,

We’re not yet to the middle of May, and already the hot days have begun.  If you’re new to walking or running in the heat, make sure you’re staying on top of your hydration. Your urine should be pale to clear if you’re consuming enough. If you’re experiencing nausea and headaches after exercise, increase your fluid consumption during the day and after your workout. While we’re not piling on the miles right now, it is easy to start behind the eight ball in hydration and then start to drag when you demand more of your body.

This Saturday we will meet at the Freedom 5k  (Formerly the Armed Forces 5k) at City Island, with a start time of 8 a.m. There is still time to register online to avoid race-day hassles, but plan to arrive early to register if you don’t do so beforehand.  It would be great to see you all in your Team Aspire shirts, so if you don’t have one, let me know. I still have t-shirts and a few techs available. Running or walking in road races is a great way to challenge yourself or just to enjoy sharing the road with a group of people committed to the same things we are. Don’t feel the obligation to race-come where you are and work at your own pace.

Let me know if you plan to attend so I can keep an eye out for you.

Until then, Keep Moving, team.

Misti

 

 

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