Houston Harriers Newsletter | September 2020 Edition
Oct 01, 2020 6:03 am
Harriers Monthly Newsletter — September 2020 Edition
By Emilia Benton
Happy Fall, Harriers! Welcome to the third edition of our monthly newsletter. As a reminder, feel free to email any updates for future newsletter consideration to emiliamariebenton@gmail.com.
It was great to see both familiar and new faces at our first run back together last Saturday. As a reminder, if you wish to join group long runs and track workouts, you must review and sign our COVID-19 guidelines and waiver.
A Note From the Houston Harriers Board
The Houston Harriers are committed to creating a diverse, inclusive and equitable space for all members. We are striving to improve representation among our membership base and wish to make clear that we welcome and encourage Black, Indigenous and people of color of all running paces and experience levels to consider joining the club.
Boston-accepted Harriers Run Virtually on the Streets of “Bouston”
(Photo by Patrick Pressgrove)
Congratulations to all of our originally Boston-bound Harriers who completed the marathon virtually during the weekend of September 12. Many team members and other local runners took to the streets of “Bouston” for an unofficial, socially-distanced 26.2-mile course, complete with The Star Spangled Banner played by trumpet at the start at home base, supporters along the route, and yellow and blue finish line tape that each participant got to break back at Memorial Park.
“Running the Boston Virtual here in Houston was an experience unlike any other — training and racing in the Houston summer was an accomplishment in itself for me, but the way the Houston run community came together was the real joy,” said Sarah Cherington. “In some ways, our small DIY run with runners and volunteers who have had so much disappointment this year but rallied to make the best of the situation and celebrate running, Boston and each other, was more special than any Boston Marathon could have been. I am so grateful to everyone who showed up and helped make it a wonderful day.”
Harriers President Daniel Barron Preparing for Annual “30 for Ana”
Every year, Harriers President Daniel Barron and his family members cover 30 miles from MD Anderson Cancer Center in Houston to the Grandview Cemetary in Pasadena in honor of his sister Ana, who passed away from breast cancer in 2009. The run also serves as a fundraiser for The Rose, a nonprofit breast cancer organization which was instrumental in Ana’s diagnosis and care. This year’s event is set to take place virtually.
"This will be our ninth year, and this year seems to be our most crucial year for fundraising," Barron said. "30 for Ana isn’t just about putting the miles in; it’s about raising much needed funds for The Rose and helping the women that walk through its doors."
For more information about the event, or to make a donation, visit 30forana.org
Member of the Month: Glenda Newman
Glenda Newman is a new member of the Harriers as of July 2020. She started running six years ago after watching a friend run a half marathon in San Antonio, calling the experience “electrifying” and making her think “I want to do that.” She finally ran her first half marathon in 2014.
Newman’s most memorable race experience was the 2019 Houston Marathon, which she called a comeback year because she ran a PR of 4:58 in her second attempt at the distance, and it sparked her love for running all over again.
“The 26.2-mile distance has my heart, because it challenges me in every way,” she said. “Training can be rigorous, but the reward of calling yourself a marathoner is worth every sacrifice.”
In contrast, the 2020 Aramco Half Marathon was a bit disappointing for Newman because an injury caused her to have to drop from the full marathon down to the half, though having the support of her team at RacePace made it bittersweet.
“That experience showed me that not only is running 13.1 still a lot of fun, but my injury also made me a better, more patient runner,” she said.
As far as future goals, Newman has picked up the pace since her last marathon and hopes to eventually run a Boston Marathon qualifying time. Being new to the Harriers, she has enjoyed engaging with the team on its social media channels and is eager to participate in group runs with her new teammates.
“Running gives me a unique platform to raise funds and awareness for organizations that are dear to my heart,” she said. “Philanthropy and the running community are my main motivators.”
Training Tips From Coach Doug Storey
The purpose of the next four or five newsletter articles will be to define the various paces I use in my training plans. These short articles are based on Dr. Jack Daniels, Ph.D., found in his book. Daniels Running Formula. Dr. Daniels is considered one of the greatest minds in running. Additionally, I will be adding wisdom from Dr. Joe Vigil, who, in my mind, is one of the greatest coaches of all time.
Today we will talk about threshold paced running. Dr. Vigil defines anerobic threshold velocity and tempo runs (T-pace) as mile speed plus 40-45 seconds per mile, while Dr. Daniels calls them “comfortably hard,” which works out to be about half-marathon speed. However, before we go any further, I must give you a definition because the all-important reason for running threshold paced runs is to allow your body to clear blood lactate and to keep it at a manageable level:
Blood lactate is one of the substances produced by cells as the body turns food into energy (cell metabolism). Depending on pH, it is sometimes present in the form of lactic acid. However, with the neutral pH maintained by the body, most of it will be present in the blood in the form of lactate.
As you can see, when running races from 5,000 meters up to the marathon and further, running at anerobic threshold velocity is extremely important if you want to improve at longer distances. Therefore, if you are training with me, you will be running 10-15 percent of your training at threshold pace.
Dr. Daniels recommends two type of T-paced runs: tempo runs and cruise intervals. According to Dr. Daniels, tempo runs are done for periods of 20-30 minutes at T-pace or around half-marathon pace, whereas Dr. Vigil recommends that you do them for as long as you can sustain the pace. My philosophy is that we will run them somewhere around 20-40 minutes, depending on fitness levels. Cruise intervals are performed in increments of 800-meters to 2,000 meters (I like 1,600 as a good round number, but those who know me know that I will throw 2,000s in there).
Cruise intervals are done with minimal recovery, generally only one minute of active (walk) recovery. It is extremely important to keep these runs at pace sincerunning faster than T-pace would defeat the purpose by building blood lactate faster than your body can remove it. I recommend slowing these paces down in hotter weather by as much as 10 percent.
Now that you understand why I am giving you those repeat 2,000s, you can see it’s not just because I get a perverse thrill out of watching you gut runs out that I can now only do in my dreams. There is a purpose for them. So, go out there run those repeat miles and 2,000s with renewed gusto knowing that you will be a better distance runner for it.
Nutrition Tip of the Month from Starla Garcia, M.Ed, RDN, LD
Below are some nutrition tips to help you speed up your recovery.
Have a carbohydrate and protein-rich snack within 45-60 minutes of your workout, when blood flow to your muscles is still high. I recommend runners have a snack within 45-60 minutes if:
1. You have gone less than eight hours between two workouts (runs or strength-training sessions).
2. Your high-intensity or high-volume workout leaves you feeling exhausted.
3. Muscle damage has occurred (such as through a weight-bearing activity).
4. You are unable to eat a meal within 45-60 minutes of your workout.
5. Your workout included hill training or strength training.
Even if you are not feeling hungry immediately after your run, or you lose your appetite, there are still options you may want to consider any of the options below:
Have a real meal whenever you are ready to eat (typically one to two hours after your run).
Due to daily energy and carbohydrate needs that are higher on intense or high-volume training days, you shouldn’t be concerned about extra calories that may affect your body composition goals. You want to think about this an opportunity in your day to recover, refuel and rehydrate to help you get stronger, faster and more fit.
Houston Harriers Board
President: Daniel Barron
Secretary: Flora Lai
Vice Presidents: Fredis Benitez and Nele Lefeldt
Treasurer: Kelly Ramey
Advisory board members: Doug Storey, Sherry Fuller, Pamela Skaufel, Sarah Rabourn and Sarah Cherington
Have a question for the board? Send it to houstonharriers@outlook.com
