We are endurance athletes with a mission - To honor the memory of Katie MacDonald, who, with the help of her mother, was instrumental in paving the way of inclusion for children and adults with Down syndrome. Our goal is to increase public awareness that people with Down syndrome can and do learn to read. Our hope is that we will keep Katie's spirit alive in our community by continuing to expand on all that she accomplished through her lifetime.
Monday, July 12, 2010
The next Team Run is scheduled for this Saturday morning, July 17 in Schaumburg. Details and map link below. We really want you to join us, meet fellow team members, young people with Down syndrome, friends and family. Following the run, we will have a light breakfast and refreshments.
With any luck, we will have the team shirts ready for the Rock 'n' Roll Chicago Half Marathon and you can pick up your shirt at the team run (saving us postage costs).
RSVPs appreciated. We'd like to know:
1. name
2. current average pace
3. current running distance
DATE: Saturday, July 17, 2010
TIME: 8:30 a.m. followed by breakfast/refreshments with UPS for DownS families
LOCATION: Busse Woods in Schaumburg (enter from Higgins Road)
“I think it’s important to have patience and give yourself time and plenty of rest. If you want to start running and you’ve never run your entire life, that’s an amazing and wonderful thing. Don’t put pressure on yourself. My advice to people is to stay at it and take their time. Set small goals along the way and don’t be overwhelmed by the process.” – Kara Goucher
In 2008, Nike Running star Kara Goucher became the fastest American woman to debut at the marathon distance, running 2:25:53 at the ING New York City Marathon. Like any debut runner, Goucher made an unbreakable commitment to the marathon, but she also acknowledged how daunting 26.2 miles can seem. That is why she reminds runners to “set small goals along the way” to avoid becoming overwhelmed by the enormity of the marathon distance.
When you begin your marathon training, it’s important to start where you are comfortable. You’ve heard the saying, “You have to crawl before you can walk”; same goes for the marathon—you have to run one mile before you can run two, or 10 or 20 miles.
Select a training program that complements your current training schedule, and focus on gradually increasing your running mileage so your body adapts to the rigors of marathon training. It’s helpful to break your training down into three to four week cycles and focus on small goals along the way, like completing your first double digit run, or running for 30 minutes without resting. Keep your training in perspective, and remember, instead of focusing on the finish line today, celebrate the start line—you're already standing on it!
Gearing Up After you commit to the marathon, investing in the appropriate running gear is one of the most important things you can do. To kick start your training, you need a few essential items, such as moisture wicking socks, and technical running shirts and shorts. Above all, it’s imperative that you get fitted for the proper running shoes, which we’ll cover in the June edition of this e-newsletter. If you can’t wait until June, pay a visit to your local specialty running retailer and they’ll answer any and all questions you have about running footwear.
Technical Socks:The number one rule for all runners is to stay away from cotton socks. Cotton fabric lacks the sweat-wicking technology, support features and ventilation capabilities that technical running socks provide. Technical socks keep your feet comfortable, dry and blister-free by wicking moisture away and allowing your feet to breathe. Technical Apparel:Running apparel has come a long way since the first marathon boom days of cotton T-shirts and sweatpants. Today’s innovative moisture-wicking technical fabrics help you avoid chafing and friction by keeping your skin dry, by using a flat seam construction and by providing optimal ventilation. Running in comfortable technical fabrics during the sweat-inducing days of summer training is key to enjoying your long runs in the sun.
Doctor’s Orders:Listed below are 10 topics from George Chiampas, Medical Director of the Bank of America Chicago Marathon, that you need to consider as you begin your training.
Be sure to inform your primary care physician of your marathon goal.
Address any and all injury issues with your trainer/coach or health care team.
Determine your sweat rate and fluid needs early on.
Train and begin using any foods or gels to determine what works best for you.
Don’t over-train; recovery is vital for your long term goal.
Consider how you respond to running in both hot and cold weather and adjust accordingly.
Rest; be sure to obtain as much sleep as possible during this training period.
Limit alcohol consumption as this is a performance inhibitor.
Be sure to obtain your daily nutritional needs of protein, carbohydrates and fat.
Run in safe and open environments and make yourself visible.
When asked about what he learned from his marathon debut in 2002, Olympic Marathon silver medalist and 2009 winner of the New York City Marathon, Meb Keflezighi, responded: “I learned three things: be patient, keep your beanie as it was 38-degrees on that day and I got cold, and shoes – I wore a pair that was for 5k or 10k racing. Even my dad noticed they were the wrong shoes. So coming onto 1st Ave. I was feeling the road.”
One of the most essential ingredients to training injury-free is outfitting yourself with the proper footwear. Every running shoe is designed with a specific type of runner in mind. The best way to discover what shoe best fits your running needs is to understand who you are as a runner—your gender, the surface you run on, your stride, biomechanics, foot shape, body type and your injury history all factor into determining which shoe is best for you. A helpful tool to find your perfect shoe is the Brooks Shoe Advisor, which in six steps will help you discover the Brooks running shoe that fits your specific needs.
Running specialty stores have trained staff that will monitor your foot type and stride to help find the proper shoes, and allow you to try on multiple styles to determine the best feel and fit.
This week we’ll focus on choosing the appropriate footwear for your biomechanical needs. One way to figure out whether you are a neutral runner, an overpronator or an underpronator (supinator), is to take a look at your foot shape.
The Normal Foot: If you were to get your foot wet and plant it on the sidewalk, a normal foot would have a normal-sized arch that shows the forefoot and heel connected by a broad band. Biomechanically, a normal foot lands on the outside of the heel and slightly rolls inwards to absorb shock. Runners with normal feet tend to have neutral strides or they tend to mildly overpronate. Neutral runners with normal feet benefit from a cushioned shoe that absorbs shock and offers mild support. Overpronators with normal feet will benefit from a shoe that offers stability to reduce the rate of pronation (inward rolling) and cushioning to absorb shock. About 55% of runners fall into the category of the neutral or normal foot.
The Flat Foot: The flat foot has a low arch and, when wet, the entire sole of the foot appears. A flat foot tends to strike on the outside of the heel and rolls inward or overpronates excessively. Over time, this can cause several different kinds of overuse injuries if not addressed with proper footwear. Runners with flat feet who overpronate benefit from shoes with firm (generally wider) midsoles and control features that reduce the rate of pronation. Runners with low arches and flat feet should avoid highly cushioned, curved shoes that lack stability and motion control features. About 40% of runners fall into the category of the overpronated, flat foot.
High Arched Foot: The high-arched foot, when wet, shows a very narrow band connecting the forefoot and heel or no band at all. This foot has a significant curve to it compared to the flat foot, and it is generally rigid and “supinated” or underpronated. Instead of rolling inward when the foot strikes the ground, the high arched foot continues to roll on the outside of the foot, thereby absorbing little shock. Runners with this foot type benefit from a highly cushioned, flexible shoe; hence, they should avoid motion control and stability shoes that reduce foot mobility. Fewer than 5% of runners fall into the category of the supinated, high arched foot.
Local specialty running stores are equipped to fit shoes based on foot structure. This includes support of the arch, cushioning, and weight. Just remember that each person’s foot is unique and that finding the shoe that best fits your unique foot structure is very important to give you the best chance of reducing aches and pains.
Running shoes should be replaced every 300 miles or every three to four months, whichever comes first. Log mileage in a journal and mark the date you purchased your shoes on the side of the shoe. Do not replace your shoes any sooner than one month prior to the marathon, as you want to have the shoes broken in before the event. You may want to rotate different shoes so that you do not become dependent on one particular shoe, as many running shoes change in the course of a year as new models are released and older models discontinued.
If you run into a shoe snafu, seek a sports medicine specific podiatrist to evaluate your foot type and shoe choice before injuries compound themselves.
TOMORROW! Monday, June 21st! Kick off team run in conjunction with our summer UPS for DownS Walking Club
Meet at the Dick Pond Athletics at 927 S. Roselle Road in Schaumburg. Dick Ponds has several pace groups that leave the Schaumburg store at 6:00 P.M. They run in the neighborhoods around the store. All runners are welcome.
UPS for DownS runners should meet at the store at 5:45 and wear an UPS for DownS shirt (If you don't have one yet, let us know and we will bring one to you). Runners then go out with the appropriate pace group. All pace groups return to the store around 6:45 or 7:00.
You may attend for just the run, just the walk or both - it's completely up to you.
A little about the walking club for those who have not attended:
The Walking Club meets weekly at the store at 7:00 P.M. After the runners stretch, at about 7:10 p.m., we match the runners who wish to act as mentors with walkers who have Down syndrome. They walk 1 mile together around the neighborhood. The walkers take anywhere from 15 minutes to 35 minutes to complete the course. The walk concludes at the UPS for DownS office, about a block from the Dick Pond store. We block off the parking lot with cones and have healthy snacks and music for about 45 minutes.
UPS for DownS is a race-designated charity for both the Bank of America Chicago Marathon and the Rock ‘n’ Roll Chicago Half Marathon. UPS for DownS also has a team of triathletes who compete and raise awareness and funds.
We have three options for fundraising through the Endurance Team this year.
-If you are looking for a race entry, you can join our team for $250 by CLICKING HERE.
-The suggested fundraising minimum for this race is $975 (this amount has been set by Rock 'n' Roll race owners, NOT UPS for DownS and the $250 entry fee will be subtracted from this total).
Each UPS for DownS Charity Athlete will receive:
-A custom “Charity Athlete” Training shirt;
-Private tent at Start/Finish line with refreshments and private gear check;
-A custom UPS for DownS race shirt;
-UPS for DownS team runs;
-Participation in Endurance Team e-group with exchange of advice and recommendations about training and fundraising;
-The opportunity to be paired with a person with Down syndrome through our Adopt-a-Runner program;
-Fundraising Incentives;
-Team pasta dinner;
-Personal fundraising web page!
Join our Rock 'n' Roll Chicago Half Marathon Team here: CLICK TO REGISTER!
2. Bank of America Chicago Marathon
-If you are already registered for the race, you can join our team by CLICKING HERE.
-Each UPS for DownS Charity Athlete agrees to raise at least $500 and will receive:
-A custom “Charity Athlete” Training shirt;
-A custom UPS for DownS race shirt;
-UPS for DownS team runs;
-Participation in Endurance Team e-group with exchange of advice and recommendations about training and fundraising;
-The opportunity to be paired with a person with Down syndrome through our Adopt-a-Runner program.
-Fundraising Incentives, including admission to Hospitality Tent for athletes who raise $1000 by September 15th!
-Team pasta dinner
-Personal fundraising web page
-Charity Block Party on the course for your spectators and fans!
Once you have registered for the Chicago Marathon, sign up for the UPS for DownS Team here: CLICK TO REGISTER!
3. Name Your Race.
The suggested fundraising minimum for Name Your Race is $250.
But, lest running 13.1 or 26.2 miles isn’t enough for you, UPS for DownS’ cadre of Charity Athletes includes ultramarathoners who have redefined their life and their limits, running incomprehensible distances in unfathomable conditions.
-Each UPS for DownS Charity Athlete receives:
-A custom “Charity Athlete” Training shirt;
-A custom UPS for DownS race shirt or singlet;
-UPS for DownS team runs;
-Participation in Endurance Team e-group with exchange of advice and recommendations about training and fundraising;
-The opportunity to be paired with a person with Down syndrome through our Adopt-a-Runner program.
-Team pasta dinner
-Personal fundraising web page
Not an athlete? We are always in need of volunteers at these incredibly fun events. Volunteer activities include cheering on runners, Adopt-a-Runner, passing out water, assisting at team fun runs, helping with the Endurance Team Committee. We promise that none of these activities require running, swimming or biking insane distances (though hanging around these athlete types might inspire you to put down the donut and go for a walk)!
For more information on how to be a Charity Athlete for UPS for DownS, contact us at marathon@upsfordowns.org with information about your area of interest (athlete or volunteer or both), your specific event, contact information, including phone and address, and why you are interested in UPS for DownS (neighbor, classmate, brother/niece with Down syndrome, special education teacher, Special Olympics coach, etc).
I apologize for the huge lag between blog posts here. It has been a very busy summer for sure...
Today I attended the Bank of America Chicago Marathon Charity Operations meeting with Mike Reninger and Terri Devine-Ford. I tell you what - You would never believe how much work something like this is. The planning, the details, the last minute curve balls, the amount of people.... It's just mind boggling. We are truly grateful that the people at Bank of America, and the countless voulnteers, have dedicated their time and effort to such a huge undertaking.
So we went over many many details. Necessary as they are, it did become a bit monotonous.But we got to a point in the meeting when we began to discuss the effects of the crowd, different sections set aside for special groups in certain locations, and Charity Mile. This is when I snapped back to attention.
I have only run one other official marathon, and that was the University of Okoboji Marathon out in Okoboji, IA. There were barely any spectators whatsoever. I have run many training runs on my own of 26.2 miles or more, but never another official marathon.
In fact, in most of the ultras that I run, I can go for hours without seeing one person. Then, when I do, it’s usually my crew and the same 10 other people that are crewing for the other runners that are running near my pace. Not that I would ever get sick of seeing their ugly mugs, but c’mon!! A little variety wouldn’t hurt!! Haha….Just kidding of course.
So needless to say, I am most excited about just experiencing the crowd at the Bank of America Chicago Marathon this year. I am almost certain that I began my speed work too late in my training to realistically keep my goal of a sub-3hr finish in my sights. So today, I made a promise to myself to just run at a pace that I feel comfortable at, try to evangelize UFD along the way to anyone who will listen, and just take it all in. I think the crowd will really make the experience exciting for me in particular.
So we’d love to hear - How are you feeling? What are your goals? What are you looking forward to the most? Let us know!
We are very excited and ready to make this another successful race for everyone involved….
I would like to make sure that you all fully realize at this point the challenges of the marathon and the work it will take to successfully finish the Race.
If you do not currently have a training program in place, please contact me at 312-907-6213 or nming@burnhamnationwide.com. You can also click here for Nike's Official Bank of America Chicago Marathon Training Program.
For those of you heading out for the run this weekend, I ran the course yesterday. It's half single track trails with various mud, roots and rocks along the way. If you have a pair of trail running shoes I would wear those. If you don't, it shouldn't be a big deal to just wear your road shoes. Just be aware that they may get muddy.
The other half is a very nice, wide, and scenic crushed gravel path. It's a total of about 8.5 miles. I would like to try to stick together so nobody gets lost, but if someone does get lost, we will be following the YELLOW trail markers. If you click here you can see the feedback from my Garmin from my run on the course yesterday. Click on the Player button on the top right for more details.
If you want to see the middle section of my 100 mile race (Garmin battery only lasts 8 hours), click here. Pretty interesting... Again, click on the Player button on the top right for more details.
