October 2020

RUNNING CLUB NEWS VOLUME 20, NO. 128 OCTOBER 2020 President’s Message Contents Are you a fair weather for one of the board positions. The club is President’s message 1 member? As days turn only as strong as the involvement of the From da’ Coach: base first, then speed 3 into weeks and weeks turn members. The new by-laws require the Apes, proteins, and running marathons 4 into months I miss all of Board of Directors to solicit nominations my running friends more and present a list of candidates but don’t Member Profile: Bill Buffum 6 and more. I know small expect that all nominations will come from BRR racing teams news: Women’s and groups have met for the the board. Men’s 60+ wrap up the summer 9 BRR Sunday Social Run I know it has been difficult to stay focused and a couple of other loca- on the Boulder Road Runners while deal- tions during the week so there has been ing with COVID-19 but it will take your some socializing but with the restrictions involvement for the future stability of the in place now we haven’t been able to have club. I am optimistic that races will return our regular monthly meeting or gather in next year and that the BRR racing teams larger groups. will have an outstanding year of racing, If you weren’t one of the members who but for any of this to happen you have to attended the Virtual Happy Hour we had become involved in YOUR club. on Wednesday 9/23, then you missed an Even though we have had a loss of our opportunity to catch-up with other BRR revenue streams this year, with no racing members on what they have been doing to on the calendar and the cancellation of exercise and other activities to stay active. the Summer Track Series, the club is in a We had several members of the racing sound financial position. teams provide stories of some of the virtual events they have been running. There I am still on the lookout for a location is a recap in this newsletter from Bruce where we could meet in person while still Kirschner about the Virtual Racing Series maintaining all safety protocols, so if you that wrapped up with the Labor Day Races know of a location give me a shout and let (see page 9). me know. With cooler weather just around the cor- We are in the process of planning another Boulder Road Runners ner it is the time of the year when many Virtual Happy Hour for October and I PO Box 1866 of us would begin training for fall events. would like to see more participation from Boulder, CO 80306 There have already been some actual races members so we can connect. This was a www.boulderroadrunners.org happy and fun gathering so watch for info and maybe soon we will see others. on the next one and get involved. Any club or organization can only survive Even though the election for the new by involvement of members. We will even- Board of Directors is two months away you tually come through this pandemic but for need to begin thinking about stepping up BRR to survive you need to become pro- and getting involved or nominate someone active, step up, become involved. We are continued on next page FORTY YEARS AND STILL RUNNING STRONG! President’s Message, continued known throughout the running commu- legend I think it applies to our combat Boulder Road Runners, Inc. nity for our volunteer efforts—it’s time that with the COVID-19 virus: Officers and Contact Information some of those efforts are directed toward “It’s a little like wrestling a gorilla. You 2020 the Boulder Road Runners. don’t quit when you’re tired, you quit ELECTED OFFICERS —Coach Will when the gorilla is tired.” Will Dillard, President [email protected] Although this quote is from a cycling —Fausto Coppi Don Janicki, Vice President [email protected] John Caldwell, Treasurer ALPINE BANK BOULDER THANKSGIVING DAY FUN RUN [email protected] IS HAPPENING IN-PERSON FOR 2020! Todd Straka, Secretary [email protected] APPOINTED POSITIONS Lorraine Green, Advisor to the Board [email protected] Mike Wien, Advisor to the Board [email protected] John Bridges, Administrative Officer/ Membership [email protected] Todd Straka, Meet Director, Summer Track & Field Series [email protected] Lyle Rosbotham, Newsletter Editor [email protected] Ken Thurow, Volunteer Coordinator Due to COVID-19, the 2020 Alpine Bank Thanksgiving Day Fun Run, will be moved to the [email protected] Boulder Reservoir and will meet all CDC and Boulder County Health guidelines, and it Tom Lemire, Historian [email protected] is only open to Colorado residents! You can read our race information and event safety guidelines HERE. Alastair Norcross, Club Photographer [email protected] Unfortunately, the event will be capped at 175 participants, with 15–20 participants in Lee Troop, T.E.A.M. Liaison every wave, going off every 5 minutes. Waves will be set up from the fastest runners, to [email protected] families that want to walk, and this years’ event will be 4 miles and not the traditional 5K. Ewen North, Revolution Running Liaison For those that don’t feel comfortable with our proposed safety guidelines, we are offering [email protected] a virtual race component as well. We all know that Thanksgiving Day is about celebrating with your family and friends and the many positive aspects of our community, but 2020 has been a tough year for many. As we think of those less fortunate, race proceeds from this event will be supporting Boulder’s Harvest of Hope Food Pantry. We are also asking all participants to kindly donate non-perishable packaged and canned foods on the morning of the event and at other locations during the month of November. Registration for this event opened on Monday, 9/28 at 9am, and is being done on a Running Club News is owned by the Boulder Road first-come, first-served basis. We apologize that for this years’ event, we will not be able to Runners, Inc., a 501(c)3 non profit organization with accommodate everyone. offices in Boulder County, the State of Colorado. The contents of the Running Club News is the property REGISTER HERE. of the Boulder Road Runners and is copyrighted © as such. Content may be reprinted freely by crediting the source of the material. BOULDER ROAD RUNNERS 2 OCTOBER 2020 FROM DA’ COACH Part 2: Speed Kills! – Train First for Distance, Only Later for Speed from Coach Will Dillard Alastair Norcross Since it is always the speed begin to push beyond (pace), not the distance, your comfort zone this that affects your overall governor sees this as time, it is the distance at a danger and resists speed (pace) that has to be by testing your will, acquired. trying to convince As I mentioned in last you that the effort is month’s article, ALL of not necessary or even your speed must be built harmful. If you push off of a solid aerobic base, beyond this comfort if you don’t have the base zone slightly you can you won’t be able to handle convince your gov- the workload for gaining ernor that the extra speed, and without the effort can in fact be foundation of solid aerobic accomplished safely conditioning any workouts and will reset to a you perform at the track will not have the higher level. desired effect. By continuing to push If I am training a 10K runner they will beyond your current do long runs of 10 miles, a half-marathon limits with faster pace runner will do long runs of 15 miles, and running and allowing a marathon runner, depending on level of adequate recovery ability, will do long runs of 20–23 miles. time between hard As I mentioned last month you need a efforts you will now solid aerobic base on which to build speed. be conditioned to go During these long run sessions I will have to the track and run the athletes gradually build up to run up some intervals. Speed work is not without to 50% of the distance at the pace they will Track work: Not too much. Not too often. run in their event. By doing this we build risks—there are twin the neuromuscular pathways necessary to dangers of running hold the correct pace during the event. If speed sessions too often and running them and the body responds by increasing the you always train at a slow pace, how can too fast. This is a natural trap that many amount of endorphins that are released you then expect to be able to run a faster runners new to speed training fall into, into our body and we get the feeling of pace in your event? Also during this train- they think if one speed workout a week being able to work harder and still be ing we are developing additional mito- has “X results” then two speed workouts a comfortable. chondria (the engines that drive the mus- week will have “2X results,” NOT TRUE!!! As I mentioned in last month’s article if cles), and laying down additional capillary I have mentioned in past articles a quote you have any questions or you would like beds to provide oxygen rich blood to the from the book The Power of One by Bruce my help in developing a speed workout working muscles.

Load more