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Show 0 WedThursFri, June 5-7, 2002 The Park Record B-3 ROAD RUNNERS by Jeff Galloway Running with a fast crowd v pi i ( ) - Editor's note: This is the lust in '. the series of running tips provided by Jeff Galloway in preparation for Saturday's Sixth Annual Park City Marathon. Whoever said "the more, the ; merrier" could have been talking about group speed sessions, because this old adage certainly . applies here. Many runners tell me that they simply Wouldn't do speed training if they didn't have a group to support them. It's surprising how such 'niall training inconsistencies can prevent pre-vent you from improving your current cur-rent running level things such as missing one or two key speed workouts, reducing the quality of your speed sessions, or ending your speed workouts one or two repetitions short of your goal for Ahe day. Group speed sessions will ensure that none of these setbacks happen to you. The power of the group pulls everyone along with less effort. So which speed-training group is right for , you? Merc are some pointers: Pick a group that's fast ... running with people who are slightly faster than you can help you advance to their level. Such a group gives you more motivation to start the workout, more momentum momen-tum to continue running at a faster pace, and more support to finish those last few reps when you're tired. The psychological benefit of running regularly with faster runners run-ners is also significant. The more you run with them, the more confident confi-dent you'll feel that you too can run at their level. ... But not too fast. It won't help you to train at paces that are significantly sig-nificantly faster than you're now running. When training with a group that's far faster than you, you'll probably be able to do only part of the workout before you crash and burn. You'll also increase your injury risk. Training at a pace that's too fast can also inhibit you from developing develop-ing the intuitive 'pace judgment' you'll need to race well. Workouts that are too fast lead to race starts that are too fast, and both lead to slower fjnjshing times. Meet the gang once a week. The most common mistake new speed groups make is that they try to run fast more than once a week. If you limit your sessions to once a week, and keep within your current pace capability, you'll remain motivated and reduce your aches, pains, and injury risk. Once you've found the right group, here's how a speed session works: After a slow warm-up, decide together on the day's workout. You should specify the number and distance dis-tance of the repeats, the pace depending on capabilities, and the designated rest period between repeats. For example, a 5k workout work-out for a sub-26-minute goal pace might be 10 x 4(H) meters. Choose leaders for specific paces according to the needs of the group. Appoint a timer to announce the time as each person finishes. The timer is usually the fastest runner, run-ner, since he or she will be the first to finish. End the workout with a cool-down cool-down of at least one easy mile, then walk for five minutes. Fun with Friends Here are three ways to make speed sessions more fun: 1. Award a "best pace leader." In most groups, it's best to have several pace leaders depending on capabilities. At the end of each workout, give an award to the pacer who stayed closest to his or her designated pace. 2. 1 Iandicap the workout. When a number of people arc running at various paces, start the slowest person first. Then the rest of the runners should delay their starts for the number of seconds needed so that everyone will finish at about the same time. 3. Celebrate when it's over. Head to a nearby restaurant after the workout to replenish your energy reserves, share war stories, and give awards. Black Toenails Over my 40 years of running, I've had hundreds of black toenails. toe-nails. The following is my advice in avoiding and treating this problem. This is offered as experience passed from one runner to another. You should always confer with a. doctor who knows about running injuries when you have a medical problem. Almost everyone who runs gets a black toenail. Getting your first one is a sign that you've moved your training into a higher level. While most runners blame a shoe that is too small, this is often not the primary cause. Certainly toe pressure from the shoe can make the toe hurt even more, but pressure pres-sure from underneath seems to produce more black nails. If a toe is under pressure from the shoe or a sock that is too tight or too thick, the sustained pressure, pres-sure, step after step, produces an impact or a friction problem between the toenail and the tissue surrounding it. When the tissue gets damaged, fluid accumulates. The red or black color is the result of a few blood capillaries that become broken in the process. The more fluid that accumulates, the more pain. The extra fluid, colored by some blood, accumulates below the toenail. When the pressure gets too great, the existing toenail will be separated from the "toenail in . training," which is located below the current nail. Even if it takes several months, the blackened outer nail will drop off, leaving the new nail below. Sometimes the pressure of the fluid, will warp the new nail, but it will get smoother as1 it grows out. But most of the pressure that results in this "toenail injury" is produced by the regular action of the foot coming forward, thousands thou-sands of times every 5K. Each time your foot swings forward, a little extra blood is pushed into the toe region due to the force of the foot coming forward. If you increase your distance regularly and very gradually, your toes will adjust to each new maximum distance and only complain when you extend farther. In a marathon training program, almost everyone gets at least one black toenail. Running faster than you should be running, at any time during a long run, will increase the chance of this injury. Hot weather also improves your odds of getting one. When it's warm, your feet swell more than they would on cold days. Because there is more pressure, and more , fluidt there are morblzjck nails . generated during the. summer months.- ' - - - i ,,'.- i .i i Please see Avoid, B-5 A PLACE TO BUNK IN PARK CITY FOR $25 BUCKS! THAT'S RIGHT!! ATTN: ALL COACHES WE ARE PERFECT FOR YOUR SPORTING GROUPS ANO .TRAINING TEAMS, ETC. THIS IS GREAT FOR BUDGETCONSCIOUS TRAVELERS PASSING THROUGH HARDCORE BIKING HIKING TO THE MAX FLY FISHING (HUGE FISH) ROCK CLIMBING (CLIFFS!) RIVER RAFTING (CATEGORY 4) AFFORDABLE LODGING 268 HISTORIC MAIN ST. 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