Welcome to Cody!

Jordan was working really hard but his knee is killin'! We definitely don't want him to make that knee any worse! He needs too be in great shape to get up in the night and take their crying newborn to Marie:)

Anyway, Cody joins the Wasatch Back team this month! We're so excited to have you running with the Holts! You're officially an adopted family member! Lookin' forward to running with you Cody!

Thanks for training and stepping up!

Volunteers

Thanks to Maclaine Neff, Jordan LeBaron & Rachel Holt!! Our Wasatch Back Volunteers!! I'll post your volunteering assignments on 5/16!! Thanks!

Runner #4 finally says Hi!

Wow, it feels good to get on the family blog and see what my PEEPS are doing and what everyone is up to. Way to go Scott! and Yeah for Nan. I am so excited you'll be with Van #1. You're positive and fun attitude I know will be a help to me and to everyone else I'm sure. Thanks for doing that. What a sacrifice!

Okay so not only did I just join the 4 mile club today, but the 4.3 mile club. Brian and I have been running for a while now some 2 milers up and down hills just to get my legs and feet going. I still am dealing with my plantar facsiitis, so 2 miles is what I've felt I can do so as not to over do it with my feet. But with the race coming up soon, we decided- more like Bri decided- to push it today. It was awesome! I have to walk part of the time and do lots of stretching, but it felt great and I can't wait to do another one. This morning I have been driving around provo from our house checking out different 4 mile runs. My legs/feet aren't feeling so hot right now, but I'm going to go on a little walk right now to keep them warm and stretched.

Anyway, thanks for listening. I think I'm going to need this blog to feel connected and feel the runners energy! You guys are great. Love you all.

Steph

A VAN #1 DRIVER!!

Yay!! Nan is going to be our Driver in Van #1!! Welcome to the team Nan!
Cheer her on and let her know how important she is to our team!!

Thanks Nan!! You rock!!

Doing Awesome!!!

Okay - so I need to post this for Scott - my lovely hubby.

Scott could barely run for 10 minutes at a pace of about a 16 min mile, when we started our training at the end of January. He is now running a 12 min mile for 2 1/2 - 3 miles straight thru. I am so proud of him!!! What a stud!!!

Go Scottie!!!!

And Go team!!!

--Amy

Training for the Uphill

Running a rolling course with numerous hills will do the trick while adding the change of scenery that makes running so pleasurable. Wherever you choose to run, make sure that the course will give you the opportunity to run at least five or six hills 200 yards long or more.

Remember that the idea of hill work is to negotiate the hills efficiently, with as little disruption as possible to your rhythm. Think of yourself rolling over the hill, almost as if it isn't there. Concentrate on keeping your upper body relaxed, while you let your legs do the work.

On gradual inclines, try to run a bit harder than you had been running on the flat before the hill. On steeper inclines, concentrate on lifting your knees and pushing off hard with every step. This attention to your "vertical" motion is at least as important as your forward motion up the hill. The steeper the hill, the more you should lift your knee; on the steepest inclines try to lift your knees so high that your thighs reach horizontal. The strong push-off and high knee lifts will increase both your stride length and the range of motion in your hips: voila, you've increased your speed.

Even for very long hills (a mile or longer), try to maintain the exaggerated knee lifts. The benefits will make themselves known soon enough. The knee lifts, incidentally, are not easy. But even with the extra workout, your legs take less of a pounding running uphill than when running hard on the flat or downhills - you're not hitting the ground as hard.

As you reach the top of each hill, focus on running all the way over the top until your reach the flat, and pick up your regular running rhythm again. Use the flat or downhill on the other side for recovery. As always during the easy portion of any speedwork, keep running - even if at a gentle jog.

Be cautious about hillwork if you have an injury in your calf or achilles tendon. Even if you do not, you should still be sure to stretch these areas of your legs especially well before starting.

www.coolrunning.com

Knee Knockin' - ouch!

Well - I have had some knee pain and swelling in my knee this week so I went to my Chiropractor. I discovered that my right leg is shorter than my left and that my right foot also has the tendency to turn inward more when I run - thus causing knee troubles. Its funny because I have been feeling like my knees are about to hit sometimes (only when I am near the end of my runs - and tired). I was very stressed when I began to feel the pain. So, after getting all adjusted and aligned - my Dr. says I should still run - but take it down a notch. So I think I have been pushing it too hard to try and get faster. I keep forgetting I have over 3 months - I know I will get naturally faster as I go. Anyway, I have not run for the past 2 days, but I will run tomorrow morning. I will let you all know how it goes.

I will also be getting NEW shoes this weekend - because I know from experience that old shoes (mine are currently 8 months old - ran HTC with them - that is old for running shoes) can really mess up your legs.

Also - I was told by a couple people in the fitness world that I should ice my knees and legs after I run. I did that today (after a full body workout -alternate to running) and I feel like it helped. So - I don't know if that is helpful to anyone.

Thanks for letting me share- GO Incredible Holts!

Every once in a while, I thought I would post some running tips that might help us out... Here is one about running downhill. We have some serious downhills and uphills in the WahBa. Hope this will help....:) Run strong!

cath

"Downhill running is akin to over-speed training, i.e. the resistance work you often see sprinters doing. By lengthening your stride and increasing your turnover, you are able to run at a significantly faster and more efficient rate than you would otherwise. The key is to choose a gradual incline -- one that you feel comfortable running your hardest without feeling like you are leaning back and braking.

It is that very braking motion which causes the majority of the injuries that give downhill running such a bad name. Try to lean forward and visualize running on your toes. You will be amazed how much faster you can go with no extra effort. Practice this for a while, and you'll be the talk of the team or the running club on the next trail run!"

run-down.com/mainpage.php

Don't know if this is Post-worthy

I decided to lower the pace on the treadmill and now I'm at 15 min without having to stop! My heart rate is pretty high, so I need to work on getting that down, not to mention that it is a 13 min mile so not that fast.

FYI - The main reason I needed the leg I got, besides being the worst runner ever, is that Bart and I are trying to get pregnant and I could be a couple months along at that point (finger's crossed) and I want to make sure that I don't push myself too hard. I had a miscarriage last October and instead of hyper-focusing on getting pregnant again each month I really want to live my life like normal. So I want to assure everyone I am 100% in this and really excited. It's already been really fun just training and talking about it and I'm glad I have a whole team of family members to keep me motivated and excited.

Thanks for all your support!

Possible Driver

Hey - my mom (Nan) is considering driving for Van 1!!! I spoke about it with her last night. Becky and I will be talking to her in the next few days, convincing and informing her how fun and empowering it is to be a part of the team as the Van driver. Jordan ( and/or Rame) if you have some time to share anything cool about the driver's experience from HTC for my mom it would be greatly appreciated! I do want to add that Jordan rocked as Van 2 driver at HTC. He was perfect for what we all needed - so supportive, helping with water, medical stuff, navigating, up-beat and go-to attitude the whole time, so willing to be there for the Van 2 peeps however we needed in the race. Thanks Jordan. (Rame, I heard you were also wonderful for Van 1)

So if anyone talks to my mom in the next few days or weeks, let her know that we want her on the team - as our Van 1 driver!!! Wooo! Hooo! I know she would love it!!!

Amy