2/11/2017 Practice Info & more news....



Guidelines For a Smooth Check-in on Feb.11...

Allow time to park and walk to the Camron-Stanford House!

No cars allowed on the driveway!


Half Marathon Students (Practice #6)

  • Find the Half Marathon check-in table outside

  • Plan to check-in by 8:55AM at the latest! 

  • And be ready for a short talk at 9:00AM with Pat Der!  Pat is running 31 miles, 10 laps around the lake on Feb.11 to celebrate his 30th birthday. He turned the run into a fundraising for RBO. YES for YOU! 

  • Make sure you thank him when you meet him

  • Run a couple of laps around the lake with him.

 
 

5K - Students who came to practice in January...(Practice #6)

If you were with us in January, you can check-in at the half Marathon Table outside, but wait on the lawn for the 5K Practice call to get started.


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5K - Students who registered online...(Practice #1)

If this is your first practice for this Season, find the 5K Students Check-in Table in the Camron-Stanford House: there will be volunteers to guide you.

  • Be respectful: form a line and wait for your turn! RBO volunteers will do their best to move the line quickly

  • Be ready: Bring some cash or check to pay your program fees (or pay online before coming)

  • Be ready: Sign the RBO Waiver (or sign it online before coming)

  • Pick up your Shirt and Water Bottle.

  • Exit the House and join your friends on the lawn next to the ambulance: Check-out the warm-up of the Half Marathon Students. Couple of years and you'll be there!


5K - Students who did Not Register Yet! 

Come as early as 8am to register on our computers. Find the 5K Students Registration Room in the Camron-Stanford House; there will be volunteers to guide you.

  • Be respectful: form a line and wait for your turn! RBO volunteers are here to help you!

  • Be ready: Bring some cash or check to pay your program fees 

  • Be ready: Sign the RBO Waiver

  • Pick up your Shirt and Water Bottle.

  • Exit the House and join your friends on the lawn next to the ambulance:

  • Wait for the call for the 5K practice.


5K Groups?

we will have 3 groups:

  • K to 4th Grades will go with Emily and Oliver.

  • 5th to 12th Grades will be split in two groups based on their running experience and pace. Jeff will lead the more advanced group. Teermatie will lead the 2nd group.

  • 5K students should plan to be picked up by 10:15AM -10:30AM

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Sunday, February 26th: LMJS Couple Relay!

Grab a registration form at practice or fill the form online!



This week plan for Half Marathon Runners...

6-8 miles run:

  • 6 miles: 2 laps counter-clock-wise

  • 7 miles: 2 laps counter-clock-wise + out and back to 18th St.

  • 8 miles: 2 laps counter-clock-wise + out and back to Brooklyn

When will you be done? It all depends on your pace! 

  • if you complete the run around the lake in 20 minutes or so, plan to be done by 10:15AM 

  • If you need 30 to 35 minutes to complete one lap, you should be done by 10:45AM

  • This includes warm-up and stretching.


Tip of the week: Be aware of your breathing rhythm...

THE BASICS:

Your body needs a good deep inhalation in order to get oxygen deep into the lungs where it can be transpired into the bloodstream.

Better oxygenated blood means more oxygen getting to the muscle where it's used to make energy.

More energy means more endurance. 



  • Mouth: Breathe in and out primarily through your mouth when running.
  • Belly: Use your belly ( diaphragm) to breathe not your chest
  • Fat belly:    Expend your belly while breathing in. Contract your belly when you breathe out.
  • Run Tall
  • Relax shoulders-arms.
  • Focus on Exhaling. Breathing in will come naturally

  • No rapid breathing ( Rapid breathing equals shallow breathing and you won'tdeliver enough oxygen to your muscle )


BREATHING RHYTHM: that's the number of foot steps you take with each foot while breathing in or out.

3:3 rhythm (three steps –as shown on the left)

one step with your left, one with your right, one with your left while breathing in) works best for warm-ups and most easy paced days.This allows plenty of oxygen to be inhaled through the lungs, processed, and then exhaled with relative ease.


 2:2 rhythm

would mean you take two steps (one with your right foot and one with the left) while breathing in and two steps (again, one with your right foot and one with your left) while breathing out. 2:2 rhythm is good when you pick up the pace,