Tuesday, July 9, 2013

Tuesday Training (Week 10) and General Running Safety Tips

Week 10 Training:  31 days until ZOOMA Chicago!!

Lakefront road
Peaceful road along the lakefront...

Monday:  4 tempo miles in Michigan; This continues to be one of my favorite places to run.  Some mornings there are droves of people out biking, running, walking (usually on the weekends), but usually during my Monday morning runs, I only see a handful of a people.  Even in our safe little beach  town, I keep basic safety guidelines in mind while running alone (see below).

Thursday:  4 miles on the 4th;  I had 7 miles planned, but opted to do 4 instead.

Friday:  7 miles in the neighborhood; Ran my 7, maybe not the best idea day before my long run, but no problems:)

Saturday: Sunny, hot and humid 9 miles with CARA (had planned on 11);  Even with the group, this run was difficult for me.  I was supposed to tack on another mile out and back at the end, but my usual half marathon training buddies were out of town, and I didn't have it in me to do it alone...I feel like I am still acclimatizing to the heat, so not too worried about cutting it a little short.

Here are some great general running safety tips from RRCA:

DON’T WEAR HEADPHONES. Use your ears to be aware of your surroundings. Your ears may help you avoid dangers your eyes may miss during evening or early morning runs.
Run against traffic so you can observe approaching automobiles (except up hills and around curves). By facing on-coming traffic, you may be able to react quicker than if it is behind you.  
Look both ways before crossing. Be sure the driver of a car acknowledges your right-of-way before crossing in front of a vehicle. Obey traffic signals.
Carry identification or write your name, phone number, and blood type on the inside sole of your running shoe. Include any medical information.
Always stay alert and aware of what’s going on around you. The more aware you are, the less vulnerable you are.
Carry a cell phone or change for a phone call. Know the locations of public phones along your regular route.
Trust your intuition about a person or an area. React on your intuition and avoid a person or situation if you’re unsure. If something tells you a situation is not “right”, it isn’t.
Alter or vary your running route pattern; run in familiar areas if possible. In unfamiliar areas, such as while traveling, contact a local RRCA club or running store. Know where open businesses or stores are located in case of emergency.
Run with a partner. Run with a dog.
Write down or leave word of the direction of your run. Tell friends and family of your favorite running routes.
Avoid unpopulated areas, deserted streets, and overgrown trails. Avoid unlit areas, especially at night. Run clear of parked cars or bushes.
Ignore verbal harassment and do not verbally harass others. Use discretion in acknowledging strangers. Look directly at others and be observant, but keep your distance and keep moving.
Wear reflective material if you must run before dawn or after dark. Avoid running on the street when it is dark.
Practice memorizing license tags or identifying characteristics of strangers.
Carry a noisemaker. Get training in self-defense.
When using multi-use trails, follow the rules of the road. If you alter your direction, look over your should before crossing the trail to avoid a potential collision with an oncoming cyclist or passing runner.
CALL POLICE IMMEDIATELY if something happens to you or someone else, or you notice anyone out of the ordinary. It is important to report incidents immediately.

Looking for a fun group training run?  
Title Nine, Lincoln Park is hosting a training run and private shopping event next Saturday, July 13 at 8:00 am.  
Come join us!

More details at ZOOMArun.com

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  1. My dog is my favorite running partner, especially as I get back to running in the dark.

    Nice job on your runs! This heat is no fun.

  2. Your dedication to the plan is inspiring! Agree that Union Pier is a nice place to run


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