She Said/She Said 2 - Keep It Going!

Marie Foster (left) is running in the
Couch to Foot Pursuit program and
Sara Grassmeyer (right) is coaching her up!

When taking on a new challenge, it is important to get encouragement. And when that encouragement is coming from a group of peers who are in the midst of tackling the same challenge, the impact is huge.

That is the case with the Couch to Foot Pursuit 5K. This group of first-time runners is training to run a 5K race and have the support of one another as they work toward this goal.

C2FP Coach Sara Grassmeyer and C2FP Runner Marie Foster (who is also the Marketing and Events Coordinator for Porter County Parks and Recreation) will have an e-mail conversation about the program in a weekly blog entry called She Said/She Said. They will discuss challenges,
give encouragement and look ahead to the
next steps in the journey.

From: Sara Grassmeyer

Sent: Monday, January 23, 2012 11:03 AM

To: Marie Foster

Subject: this week's run

Hey Marie!

Sorry I missed Saturday’s run. How did everything go? Your run time increased. How did that feel? Were you sore? ☺

From: Marie Foster

Sent: Monday, January 23, 2012 11:31 AM

To: Sara Grassmeyer

Subject: RE: this week's run

Hi Sara.

Saturday’s run was difficult!  First, let me say that I wasn’t even sure that the run was still going to happen after the snowstorm.  I kept checking the Porter County Parks Facebook page and was a little nervous to see that it was still happening.

When I arrived at Sunset, I saw that it was plowed so nicely!  There was not a slippery spot which was a great change from the week before.  Thanks for having that done.

So it was hard to run for two minutes and walk for one.  Also, the trainer, Dan had us run up Sunset Hill.  Yuck!  It was really difficult to push myself up that hill, but Dan said that we are supposed to have smaller strides up hills.  That helped so much, but I was still out of breath.  It made me feel better to see everyone else in the same boat.  We were all struggling, but when we passed each other, we would say encouraging words to keep everyone going.

I am sore today and am unsure about this week’s two-minute runs.

From: Sara Grassmeyer

Sent: Monday, January 23, 2012 11:51 AM

To: Marie Foster

Subject: RE: this week's run

Marie, I am so glad that you chose to challenge yourself this weekend. Sunset Hill is no joke. Even the most experienced runners struggle up that hill… but you all did it! Dan said that you all are progressing well and he is impressed by your strength. It takes much courage to show up to a snowy run at the park AND then try something new. But, pat yourself on the back, you are working on a really powerful goal. Congrats, congrats!

I spoke with our maintenance department and I was elated to see all of the hard work they were doing even before I got there before my training. Thank you for urging me to have that conversation, we all really benefit from a nicely manicured running landscape.

I would like to take this time to invite you to friend the pcparksandrec on Facebook. This is where we will post weather updates from here on out. With such a giant storm on Friday afternoon, I apologize for the lack of communication, but Facebook is now the place that will alleviate those questioning moments before a run. I will make sure it is updated Friday afternoon and then again around 7a on Saturday morning. Thank you for that feedback.

Let’s talk about that soreness girlfriend. Because you ran “The Hill” you probably are a little sorer in your quads/calves than you were last week. I want to make sure you are stretching fully and completely after each run. Stretching your quads, hamstrings, glutes and hip flexors will help to loosen up your body for this week’s run. Also, make sure that you are holding your stretches for at least 15 seconds and incorporating breath every time. As you exhale, stretch further and breathe deeply. You will feel relief… hopefully. Also, use one of your cross-training days for a stretching/yoga session. Running can really tighten up your muscles (in a good way), it’s important to counter that with deep, full stretching.

What does your cross-training look like this week?

From: Marie Foster

Sent: Monday, January 23, 2012 12:16 PM

To: Sara Grassmeyer

Subject: RE: this week's run

Sara,

You’re right!  I am sore in my quads and calves.  I feel like my body needs to really stretch out because my muscles feel soooo tight. Hopefully yoga will help this week.  Do you think I should lift weights too?

That’s a good idea to put updates on Facebook.  This week we are not supposed to get more snow so maybe we will have a nice day on Saturday☺. I don’t know what I’ll do with myself while I’m running in the sunshine. You mean I won’t have to wear a scarf???

Speaking of that, I think that the handouts you gave us in that packet were very helpful.  Dan said that we need to dress like it is twenty degrees warmer. That was definitely true because by the end of the run on Saturday, I wasn’t even wearing gloves. Is that normal?

Are you going to be there next week?  It’s fun when you’re out there loudly telling us to run from across the park.

Marie

From: Sara Grassmeyer

Sent: Monday, January 23, 2012 12:59 PM

To: Marie Foster

Subject: RE: this week's run

Marie,

As adults we need to be doing strength training (lifting weights) at least twice a week. If you have the time, I like the idea of warming up with a few intervals of running/walking then doing an entire circuit of weights including your major muscle groups (chest, back, biceps, triceps, core, quads, hamstrings and glutes). I would be happy to show you some exercises you can do at home with things you can find around your house. Lifting weights is a great way to strengthen your joints and make you more fit and better prepared for these upcoming runs. Have you utilized the Indoor Weights class at the park? The instructor is very experienced in breaking things down and making great modifications for people of all fitness levels!

I would love a nice, sunny run on Saturday. You guys deserve it! You have literally run on the worst weather days we have had so far. Yuck! I am glad you are utilizing the handouts. I thought they were pretty important in helping you become a better, more prepared runner. I ALWAYS take my gloves off running, for some reason my hands get hot so fast. That’s why you wear layers and zippers, baby. Running forces you to constantly be changing your internal temperature to accommodate the surrounding weather conditions. Now, be careful. I lose gloves/hats/scarves all the time on runs… I need to get a better holding spot☺.

I will totally be with you on Saturday. This past week I had a coaches training for our upcoming Girls on the Run program. This program is absolutely wonderful and matches my academic/graduate research beautifully. Girls on the Run is a non-profit prevention program that encourages preteen girls (3rd-5th graders) to develop self-respect and healthy lifestyles through running. The curricula address the girls’ physical, emotional, mental, social and spiritual well-being. Just like C2FP, we will be training for a 5K race. Hey… you have 3rd-5th grade girls, don’t you?

Keep running and keep motivated. You are doing such a great job.

Sara