What a weekend! With Kaitlin getting back on her feet and all the blazing roosters, it was a busy few days. Congratulations go to Roger and Lynne for winning their age groups, to Wrecking Ball and Nancy M. for taking second in theirs and Tracey for taking third in hers!!! The Blazing Soles not only did some impromptu volunteering at packet pick up (thanks Mary, Nana and Julie!), but we took our share of trips to the podium! And congrats to the rest of us Roosters (Slimey, Libby, Mary B., Julie, Gayle, Sharon, Rob, Christelle, Kathy, Edie, Nancy C., Jon and Lindsay) for completing one tough trail race! Thanks to Evil Jess, Carolyn and la Maman Champienne for cheering us in!

For the next several months, our running schedule will be molded by the BRR training plan. While the draft plan is under review, last week’s chaos has meant that it’s not quite ready. But we will stick to the recovery runs laid out for this week! So let’s plan to run 3-4 miles on Tuesday and Thursday and 6 over the weekend.

Week: Date	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Notes
1: 4-29	Stretch	Cross	Run 40 min	strength	30 min	Rest	6 mile Run	PWTR

On Tuesday, let’s do our normal FF run, but move it up to 6pm. For Thursday, Let’s do some Bolin Creek at 6 as well. How does that sound?

With the Philosopher’s Way on Saturday (and so many of us womaning the water station with the Trail Goddesses), let’s shift the 6 miler to Sunday. My suggesiton is to revisit Al Buehler for two loops followed by a trip to Guglhupf Cafte (http://www.guglhupf.com/cafe/) afterward!

Off-Topic: The 2012 Triangle VisionWalk is coming up on June 2. I hope to build on our success last year (winning the Team Spirit award!). Please consider walking with me as part of our team – Soles4Sight. You can sign up (or donate) at the Soles4Sight page (http://www.fightblindness.org/goto/soles4sight2012). Thank you!

Upcoming Runs:

Tuesday: 4 Miler campus run from FF @ 6
Wednesday: Soggy Sole Swim @ CC ~ 5
Thursday: 3-4 easy miles @ Community Center
Friday: Soggy Sole Swim @ CC ~ 5
Saturday: PWTR (more details from Susan soon)

Sunday
6 miles @ Al B. then Guglhupf @ 8 am
Soggy Sole Swim @ HAC ~ 5:30

What did I forget?

What a nice birthday nacho fest last night! A hearty happy birthday again to EJ and Christelle. Jess baked her own evil cake!!

A few things today:
Who’s running Thursday and where? I am not [getting' a pre-race massage :)- ].

Roosters: did you get my earlier caravan message?
Extra Roost bibs: we got ’em, who want’s ’em?
Anyone running Saturday locally?

That’s all, folks!

A huge congratulations to Roger for placing second (that’s right, 2nd!!) in his age group in the 10 miler on Saturday. He was hoping to move up from his 4th place finish last year and he certainly did! Congrats to all the other Soles who knocked out ten on Saturday (Kim, Mary B., Carolyn + her dad)!

Off-Topic: The 2012 Triangle VisionWalk is coming up on June 2. I hope to build on our success last year (winning the Team Spirit award!). Please consider walking with me as part of our team – Soles4Sight. You can sign up (or donate) at the Soles4Sight page (http://www.fightblindness.org/goto/soles4sight2012). Thank you!

Roost
Let’s start organizing carpools and what on Wednesday. Someone (probably me) will sent something out Wednesday.
Post Roost, we will have a rest week (easy miles) and then start on the BRR training plan. More details later!

Upcoming Runs:

Tuesday: 4 Miler campus run from FF @ 7 (yoda AWOL)
Wednesday: Soggy Sole Swim @ CC ~ 5
Thursday: 3 easy miles -(yoda AWOL)
Saturday:
The Roost!
Anyone staying in CH/C running?

Sunday: Soggy Sole Swim @ HAC ~ 5:30

What did I forget?

Tonight let’s run from Community Center, either up the battle branch trail and back (4ish) or up bolin creek (then mlk and back on franklin). how about 6:00 or 6:30?

Sorry to miss Tuesday’s run, but sometimes other things take precedent over running :).

Tar Heel 10
Roger is running TH10 for time and Carolyn and her dad are running it together. Let’s do what we can to show some blazin’ support for our Tar Heel Soles on Saturday!

Roost
For all the Roosters, its tapering time! That means it is injury prevention mode for the next ten days, so run easy. So don’t do much more that 6 over the weekend. There will be a campus run on Tuesday and maybe very easy run/walk next Thursday.

Upcoming Runs:

Thursday: Community Center @ 6:30ish
Friday: Soggy Sole Swim @ CC ~ 5
Saturday:
Tar Heel 10/FF4 @ 7:30
OR 6ish where/when?

Sunday: Soggy Sole Swim @ HAC ~ 5:30 Monday: Soggy Sole Swim @ CC ~ 5
Tuesday: 4 Miler campus run from FF @ 7
Wednesday: Soggy Sole Swim @ CC ~ 5
Thursday: Easy run/walk @ 6:30ish
Friday: Soggy Sole Swim @ CC ~ 5

Saturday: Owl’s Roost!!!!!

Sunday: Soggy Sole Swim @ HAC ~ 5:30

What did I forget?

What a gorgeous morning on Saturday! Congrats to all the 13 milers – you all might be crazy (not trusting yoda’s directions???), but what a confidence booster! Thanks also for welcoming one of Kim’s DGs to the Mill!

Roost
For all the Roosters, its tapering time! That means it is injury prevention mode for the next two weeks. We are scheduled for 5 on Tuesday, an easy 3 on Thursday and 9 on Saturday. I can’t make a Saturday run (FF 4 miler and then VisionWlak kick-off meetings!), but 9 sounds like a whole lotta miles. Thoughts?

Tar Heel 10
Roger is running TH10 for time and Carolyn and her dad are running it together. Let’s do what we can to show some blazin’ support for our Tar Heel Soles on Saturday!

Wreckin’ our legs!
Wrecking Ball has some words o’ wisdom for us, learned through his recent calf problem, which was a "tear of the micro fibers that bind the bundle of the soleus muscle together, rather than a rip or cross fiber tear of the muscle itself. It keeps the muscle bundle from acting as a unit". James has developed some arch and pronation issues. "The message was evident when I looked at the soles of my running shoes. We need to monitor our shoe wear for signs that need correction." James is now "wearing compressive sleeves on my shanks. I also realized that I had backed off of some of my basic exercises such as calf raises and squats. As we get stronger we feel we need less warm-up and stretching, but the opposite is true." So have you popped a squat today?

Upcoming Runs:

Monday: Soggy Sole Swim @ CC ~ 5
Tuesday: ~5 Miler campus run from FF @ 7
Wednesday: Soggy Sole Swim @ CC ~ 5
Thursday: Stadium Steps & Hill Repeats @ 7
Friday: Soggy Sole Swim @ CC ~ 5
Saturday: OR 9 @ 8

Sunday: Soggy Sole Swim @ HAC ~ 5:30

What did I forget?

For all the Roosters, this is our last tough week of training! Stadium steps on Thursday and 11 miles on Saturday (at the Mill) will round out our hard running. Then we will have two weeks to taper and rest up for the big day. [We can start sorting out caravan plans next week.] Just in case you are worried that we will get lazy after OR, BRR training will start up once we get back from Greensboro. 🙂

Lots of thank yous

• Laurel Hill Challengers: Thanks for coming out and running with some of the FF participants
• FAR: Thanks to Bea, Kelly and Gayle for inviting us for such a fun run with gorgeous greenery and good grub! I vote we invite ourselves back soon! Thanks to Nana, Julie and everyone who brought food, coffee and mimosas! A special thanks to Gavin for getting himself out so dang early to run around the woods with us crazy folks.

Announcements:
– can’t think o’ nuttin’ for dis. 😉

Upcoming Runs:

Monday: Soggy Sole Swim @ CC ~ 5
Tuesday: ~5 Miler campus run from FF @ 7
Wednesday: Soggy Sole Swim @ CC ~ 5
Thursday: Stadium Steps & Hill Repeats @ 7
Friday: Soggy Sole Swim @ CC ~ 5
Saturday: OR 11 at the Mill @ 9

Sunday: Soggy Sole Swim @ HAC ~ 5:30

What did I forget?

Tonight: Laurel Hill! Just 3.5 miles with some participants from FF’s 4 miler program. 6:30 at the General Administrative Bldg. log on Raleigh Rd. Forecast is for cloudy and mid 50s. Who’s in?

Saturday: FAR 10k in Pittsboro @ 8AM. Caravan from Nana’s @ 7:15. Low footrpint, but bring chair, breakfast and swimming gear. {What’s a Fat Ass Run? See http://www.coolrunning.com.au/fatass/hq/index.php?title=What_Fat_Ass_Is_And_Is_Not} Who’s in to run FAR?

Announcements:
– Socks/Shirts: Anyone want to help design or otherwise organize this year’s Soles shirts and/or socks?

Upcoming Runs:

Thursday: Hill Work – Laurel Hill @ 6:30 Gen’l Admin lot on Raleigh
Friday: Soggy Sole Swim @ CC ~ 5
Saturday: OR 10k in Pittsboro @ 8am

Sunday: Soggy Sole Swim @ HAC ~ 5:30
Monday: Soggy Sole Swim @ CC ~ 5
Tuesday: ~5 Miler campus run from FF @ 7
Wednesday: Soggy Sole Swim @ CC ~ 5
Thursday: Stadium+Hill Work – Kenan@ 6:30?
Friday: Soggy Sole Swim @ CC ~ 5
Saturday: 11 miler (last OR long run!!!!)

What did I forget?

Who’s in for 5 from FF tomorrow @ 7? Gimghoul, anyone?

On Thursday, let’s do Laurel Hill as our hill work. Should we meet at Gen’l Admin on Raliegh or at Kenan and run from there? I may invite some Beginner 4 Milers to run with us so they can preview the course for the Fleet Feet 4 Miler with us. 6:30? [Or we could meet at Community Center and run Battle Branch to Greenwood to Raleigh to Laurel Hill, but that would be make the run  like 7 or 8 miles… 🙂 ] Who’s in?

Saturday: The Owl’s Roost training plans calls for a race pace 10k this weekend. Fortunately, we have been invited to join a Pittsboro running group for their small ‘Fat Ass Run’! The details are forwarded below. {What’s a Fat Ass Run? See http://www.coolrunning.com.au/fatass/hq/index.php?title=What_Fat_Ass_Is_And_Is_Not} Who’s in to run FAR?

Announcements:
– Socks/Shirts: Anyone want to help design or otherwise organize this year’s Soles shirts and/or socks?

Upcoming Runs:

Tuesday: ~5 Miler campus run from FF @ 7
Wednesday: Soggy Sole Swim @ CC ~ 5
Thursday: Hill Work – Laurel Hill @ 6:30?
Friday: Soggy Sole Swim @ CC ~ 5
Saturday: OR 10k in Pittsboro @ 8

Sunday: Soggy Sole Swim @ HAC ~ 5:30

What did I forget?