Week Two Recap

When I was in university I was always a big fan of instructors who posted their lecture notes on the Internet. The RR 10K Clinic is not quite as formal, but I thought when I had the notes in an electronic form I could post them on my blog for those who peruse the site. These are just rough notes that I used to guide my thoughts.

Week II
- Introduction
- Ask about weekly runs? Any stiffness?
How to dress for winter
Key: Layer do not bundle
Your lungs will not freeze, even though you may!

Three layers
- Base
- Thermal (or insulating)
- Shell
Base
Critical. It is all about the wicking.
Keep warm and dry. Think Coolmax, polypropylene, etc
Cotton is out because it holds moisture
Remember sweat freezes
Thermal
Optional – mainly for cold days.
Polar fleece.
It continues moisture transfer process. Traps body heat.
Shell
Waterproof/wind resistant jacket
Should prevent moisture from getting to you.

Examples:
Nice fall/early winter day
Base: short-sleeve technical shirt, light-weight tights
Shell: wind/waterproof jacket or vest
Cold winter day
Base: Long-sleeve technical shirt, medium-weight tights.
Shell: water/windproof jacket
Really, bone-chilling cold winter day
Base: Long-sleeve technical shirt, long underwear
Thermal: Fleece/technical vest/shirt, medium/heavy-weight tights
Shell: wind/waterproof jacket, wind pants

Other items:
Gloves vs. mittens
-Mittens warmer: fingers together gives greater body heat.
Hats/Toques/Balaclava
-Major (50 per cent) heat loss from head
Wind briefs
Winter Running Tips
Don't be a hero: -30 is cold enough to find a treadmill
Do not expose skin (remember to pull tights over socks)
Apply Body Glide to any exposed skin
Chapstick
Adjust intensity of workout
Shorten stride to improve footing. Stay loose.
Run a loop
Reflective gear
Speedwork indoors
Stead pace – no quick accelerations or stops
Drink – keep water bottle under jacket
Get out of wet cloths quickly
-drop body heat and could trigger hypothermia
Second Cup Clause: Drink warm coffee/tea/anything to warm up core after the run