Thanks a lot to all the runners who decided to ignore the rain threat and who came to practice, last Saturday! Great Job!
Count Down to the Race:
2 more practices
3/10 + 3/17!
Volunteers running ORF18.....
if you really don't want to sign up online, there is always the paper version at practice on Saturday 3/10- Last chance!
if you Pay Cash or Check at practice, you get the lowest rate, ie $30 for 5K and $70 for the Half!
NOTE: I have a few registration forms that did not come with a payment! Please make sure you find Nancy to pay your dues or you won't be registered for the race.
How can you check if you got registered for the race?
Did not find your name?
Tips of the week
◊ Stick to the plan, commit to the training, challenge yourself: It will work for anything you will try to accomplish!
◊ Turn negative thoughts into Positive thoughts: It's only a couple more miles this week! I can do it!
◊ Break down the work out into pieces.
1st lap for Half Marathon runners or 1st mile for 5K runners: FOCUS ON YOUR PACE! Don't start too fast!
2nd lap for Half Marathon runners or 2nd mile for 5K runners: Focus on your breathing and forms!
- Mouth: Breathe in and out primarily through your mouth when running.
- Belly: Use your belly ( diaphragm) to breathe not your chest
- Focus on Exhaling. Breathing in will come naturally
- No rapid breathing ( Rapid breathing equals shallow breathing and you won't deliver enough oxygen to your muscle )
- Run Tall
- Relax shoulders-arms.
3rd lap for Half Marathon runners or 3rd mile for 5K runners: Dig in deep inside, I can do it! I am almost done. I am running with light feet.
- Listen to your feet when running. You should hardly hear anything when your feet land on the ground. imagine you are running on eggshells, landing closer to the mid foot and picking up your feet quickly and no shuffle.
The last couple of miles for Half Marathon Runners : I am a warrior I will go back once more but it's just one more mile and back!
◊ Don't forget to stretch after the run
◊ Run with the Mentors. They are here to help you!
THIS WEEK PRACTICE
◊ Check-in: 8:30am to 8:50am - You have seen the line! Come early!
◊ 5K Practice: 9:00am to 10:15am-10:30am - it depends on your speed.....
◊ Half Marathon Practice: 9:00am to Noon (max) - it depends on your speed and the distance you'll run!
◊ Practice Location: next to the Camron-Stanford House, 1418 Lakeside Drive - Oakland
◊ 5K & Half Marathon RBO Enrollment: Closed!
Please Meet Magda...
RBO is pleased to welcome a local hero to our practice, Oakland-based Olympian Magdalena Boulet. Magda is a champion marathoner and ultra marathoner, a mother of a 12-year-old son, and she leads the product development at GU Energy Labs in Berkeley. She earned a spot on the U.S. Olympic Team by finishing second in the 2008 U.S. Women's Olympic Marathon Trials. She also won two team Bronze medals as the captain of the US Cross Country team at the World Cross Country Championships in 2010 and 2011. Her 5K PR (personal record) is 15:14, her half marathon PR is 1:11:46, and her marathon PR is 2:26:22. After a ten-year career running marathons on the road, she transitioned to running trail and ultra-distance events in 2013. In 2015, Magda won her 100-mile debut at the prestigious Western States Endurance Run, and was named North American Ultra Runner of the Year. Magda grew up in Poland and immigrated to the United States in 1991. She was sworn in as a U.S. citizen on the morning of September 11, 2001. She earned her bachelor's degree in human biodynamics from U.C. Berkley in 1997 and a master's degree in exercise physiology from Cal State Hayward.
Running Plan: this Saturday, March 10, the goals are:
◊ K-2: Run More, Walk Less!
We are raising the bar a little and the goal will be to run 2.5 miles around the block and playing lots of games before and after!
◊ 3rd-5th Graders: Run More, Walk Less! Gain some speed!
The goal will be to run 2.5 to 3 miles along the lake after the warm-up with the K-2 students.
◊ 5K Middle School and High School Students: Chat Less, Run More, and Focus!
3 miles for all! Let's focus on having all the students run more and walk less!
◊ Half Marathon Students:
LONG LONG RUN !!! Don't miss it! This is an important step toward your success on race day! If you can't make it, please contact Nancy here....
Next week: Plan changed!
We had scheduled a trail run for the Half-Marathon Runners on March 17 but have decided to postpone this run to April 7! It's supposed to rain all of next week and we want to make sure we keep it safe. It would be sad to see our runners fall and be injured a week before the race!
All RBO runners are invited to the Trail Run on April 7 which will be followed by our end of season award ceremony and potluck . We will have the trail marked for runs of 2 miles, 4 miles or 6 miles depending on your level of energy that day. A beautiful run under the redwoods! RBO will organize shuttles from the Lake to the park. More to come....
to all the Volunteers who are fundraising!
Help RBO be the most active Charity at the Oakland Running Festival! Thanks to you we'll continue to get the best discount for the race, a special space at the EXPO and a Tent in the Village on Race Day!
FOR our Green Team (High School Students)!
Get Community Service Hours by helping at the Oakland Running Festival EXPO on Friday, March 23 from 4 to 8pm or on Saturday, March 24!
It's a great way to show us how much you enjoyed all the cool things you got to do with RBO this season!
Come with a friend and have fun helping with the set-up and distribution of the race packets in the evening of Friday, March 23 from 4:00pm to 8:00pm and all day from 8:00am to 2:00pm or Noon to 6:00pm.
RBO will need help at the tent as well to distribute the race packets to our students so you can sign-up for these shifts too.
SIGN-UP EARLY TO GET THE FUN SHIFTS!
OIselle and the Bras for Girls program
We still have Oiselle bras in all sizes and open the donation to our volunteers. Please send a note by Thursday to reserve your size and we'll have it at the table on Saturday. Don't forget to ask ....
Better mood, better energy, better memory, better attention! Exercise is the most transformative thing that you can do for your brain today
A little reminder of why exercising is good for our brain...nothing revolutionary but said nicely by Dr. Wendy Suzuki who is researching the science behind the extraordinary, life-changing effects that physical activity can have on the most important organ in your body: your brain!
Quote1: Simply moving your body, has immediate, long-lasting and protective benefits for your brain. And that can last for the rest of your life!
Quote2: I noticed that after every sweat-inducing workout that I tried, I had this great mood boost and this great energy boost. I was able to focus and maintain my attention for longer than I had before. And my long-term memory seemed to be better in me.
if you never listen to Ted Talks, here is a way to start! Plenty of great researches, experiments and innovative projects shared to inspire us on a daily basis on many different disciplines!
LOST & FOUND!
Please check the lost & found bins! We could open a store with everything you leave behind!