Union Mine Diamondbacks: My Site News

View the recommended workouts for the remainder of May and all of June that's been added to the handouts section and a Mileage Log sheet is also included now.

Workouts & Mileage:  While there are workouts listed each day of the week if you're new to running please do not run every day but do take advantage of the cross training days.  If you miss a day do not makeup for a previous workout, just do the workout listed for the current day.  For those going for the 300 or 500 Mile Club's I recommend taking at least 1 day off from running each week and adjust your miles to accomidate the change.

Running Attire:  Weather can affect how you run and given the unusual temperatures we're experiencing I thought a little clothing talk worthwhile.  When it's cold it's better to have things like long sleeves and/or sweats and not need them rather than need them and not have them.  Dress for temperatures approximately 10 degrees warmer than the outdoor temperature, i.e. if the outside temperature is 58 when you're running it will feel like 68 so dress for 68.  You're largest muscle group is in your legs and therefore they generate the most heat so sweatpants while running generally are for temps below 42 but DO wear them before and after and during warm-ups.  Here are the Rules of Thumb:

Temps below 42, Sweatpant and Sweat Tops, Gloves
Temps 43 - 62, Shorts and Long Sleeve and/or Sweat Tops (gloves optional)
Temps 63 - 78, Shorts and Short Sleeve Top
Temps 79 & Up, Shorts and Short Sleeve, Tank/Singlet
Rain and wind can affect the above so adjust accordingly.

Water on Runs:  Hydrate throughout the day.  Bring water to every group run but don't show up to a group run expecting to hydrate yourself during the run.  Side aches are generally a good sign you've not come already well hydrated.  While you are welcome to carry water with you during the run we usually will have water available at the beginning and end our our run and until we start doing longer distances carrying water in your hand as opposed to a waist strap or something is not recommended.  Also don't eat just before a run and avoid drinking milk right before a run also.

Fartlek's:  If you are unfamiliar with this type of workout it is when the runner varies the pace significantly during the run.  If I list "2 on 1s" that means you run fast for 2 minutes and slow for 1 minute or "1 on 1s" means 1 minute fast and 1 minute slow.

Filling out Mileage Log:
Location - If running from one of the locations listed on our website just put the 3 or 4 letter code I've included.  Otherwise just put a simple word for where you started from like "Home" or "UM Track" or "On Ship"... some of our kids that are currently on cruises will be doing that...if running at the Lord's Gym or on a treadmill just put "LG" or "Treadmill"
Mileage - If unsure of mileage put approximately how far you ran otherwise the actual mileage.  If using a Garmin or Polaris list the exact mileage the device calculated.
Time - Make sure you wear a watch when running or if leaving from home check the clock when you left and when you return.
Alone or Group - Circle "Alone" if you ran by yourself or if with someone else or with a group circle "Group".