Dash-n-Dine Race Recap: Fun is Key

By Cheri Felix

Now that we’ve completed Dash & Dine #1, here is my race report. Mine might be different than the usual race report (as if anyone else went home to write in their Dash & Dine diary).

Easy. I signed up a long time ago so all I needed to do was pick up my bib. Keep your bib. It’s your bib for the series. That’s slick. Now all I have to do is show up. No waiting in line. Now I have more port-o-potty time.

Warmup. Matt from Revolution Running lead us in a FREE coached warmup. First we ran and then we did drills. It was my first coached warm up and I’ll admit, my first real warm up. Matt was nice and helpful. It was fun. And he’ll be there again next Tuesday.

Fun. I want to be very clear. I am not that person who says “I’m just out here to have fun. I don’t care about my time.” That’s not me. I do care about my time. I want to get faster and stronger. Of course, at some point I won’t get faster, things will level out. But for now, there’s room for improvement. But it does have to be fun. Even after childbirth they handed me a beautiful baby. Suffering is fine as long as it’s served with a side of fun. Friends, kind spectators, food afterwards and a welcoming finish line; all ingredients for a fun evening.

My time. Okay, here it is. My time was 14 seconds slower than my fastest time last year. Which means I am 14 seconds slower than my peak time which was at the END of the Dash & Dine 5k series. The good news is that my last mile was faster than my first two. Can I go out a few seconds faster on the first mile without losing it? Can I go a bit faster on the second mile if there is no headwind this time? Maybe. Or maybe #2 will just be slower. What then? Who knows. Perhaps that’s part of why we line up. It’s an unknown and in this life of immediately knowing whatever we need to know whenever we need to know it (goodbye microfiche, hello Google) we line up not knowing how it will all work out. And like when some of us get married or take our car into the shop, we hope for the best.

Honesty. I’ll be honest. There are some people out there that are fast. Like 18, 19, 20 minute 5k fast. You can’t see me, but I’m clapping for them. For the rest of us, we line up, we run and we finish. Our time is our time. It’s a number on a clock. It’s not a statement about who you are as a person. It’s not a determinate of how long you’ll live or how much you will be loved. It’s not a hint as to how nice you are or how you will be remembered. It’s a number and it’s your number.

I hope you’ll come out for the next Dash & Dine on Tuesday. I’ll be there and I’ll probably be talking loudly at the start and laughing at the finish. If you need a pep talk, come find me.

See you there!

Running Clinic 202

Centennial

 

Learn how to maximize mechanics and training in order to run faster and better even during fatigue.

 

In this free clinic we will set the stage for how to run to perform. Topics covered will help each athlete better understand how to maximize their mechanics and training in order to run faster and better even during fatigue. This clinic will set the foundation for the Run Better Series Level 2 class.
It is preferred if everyone who signs up has attended the 101 clinic prior to attending this clinic.
Event details and registration here

The FAST Lab – Better Running Series 2

The second half of our RUN series will continue to challenge runners and help each athlete get closer to the ideal run form. Each registrant will also receive a before & after video analysis of their run form (Save $150 off of video analysis)
Most classes will meet at the Fast Lab gym; with some classes run off campus at a local track or running trail.

Potential topics covered in the 4 weeks include:

  • Leg & Core Strength
  • Pacing: Controlling cadence & stride length & efficiency
  • How to properly perform speed workouts
  • Running up & Down Hills
  • Run Tests (field and intro to lab testing)
  • Running off the bike
Participants are allowed to schedule 1 make up session at an additional cost of $15.
Remember! Altitude Multisport and Rocky Mountain Tri Club can receive 15% off of this series using their codes on purchasee!

 

Event details and registration here

The FAST Lab – Better Running Series 2

The second half of our RUN series will continue to challenge runners and help each athlete get closer to the ideal run form. Each registrant will also receive a before & after video analysis of their run form (Save $150 off of video analysis)
Most classes will meet at the Fast Lab gym; with some classes run off campus at a local track or running trail.

Potential topics covered in the 4 weeks include:

  • Leg & Core Strength
  • Pacing: Controlling cadence & stride length & efficiency
  • How to properly perform speed workouts
  • Running up & Down Hills
  • Run Tests (field and intro to lab testing)
  • Running off the bike
Participants are allowed to schedule 1 make up session at an additional cost of $15.
Remember! Altitude Multisport and Rocky Mountain Tri Club can receive 15% off of this series using their codes on purchasee!

 

Event details and registration here

The FAST Lab – Better Running Series 2

The second half of our RUN series will continue to challenge runners and help each athlete get closer to the ideal run form. Each registrant will also receive a before & after video analysis of their run form (Save $150 off of video analysis)
Most classes will meet at the Fast Lab gym; with some classes run off campus at a local track or running trail.

Potential topics covered in the 4 weeks include:

  • Leg & Core Strength
  • Pacing: Controlling cadence & stride length & efficiency
  • How to properly perform speed workouts
  • Running up & Down Hills
  • Run Tests (field and intro to lab testing)
  • Running off the bike
Participants are allowed to schedule 1 make up session at an additional cost of $15.
Remember! Altitude Multisport and Rocky Mountain Tri Club can receive 15% off of this series using their codes on purchasee!

 

Event details and registration here

The FAST Lab – Better Running Series 2

The second half of our RUN series will continue to challenge runners and help each athlete get closer to the ideal run form. Each registrant will also receive a before & after video analysis of their run form (Save $150 off of video analysis)
Most classes will meet at the Fast Lab gym; with some classes run off campus at a local track or running trail.

Potential topics covered in the 4 weeks include:

  • Leg & Core Strength
  • Pacing: Controlling cadence & stride length & efficiency
  • How to properly perform speed workouts
  • Running up & Down Hills
  • Run Tests (field and intro to lab testing)
  • Running off the bike
Participants are allowed to schedule 1 make up session at an additional cost of $15.
Remember! Altitude Multisport and Rocky Mountain Tri Club can receive 15% off of this series using their codes on purchasee!

 

Event details and registration here

Women’s Wednesday: What to Wear for a 5k

From Dash-N-Dine

By Cheri Felix

Last week we talked about why you should do the Dash & Dine. Now that we’ve got that covered, this week I’m going to give you a bunch of free advice that will vary between sort of helpful to did she really say that? Let’s get started.

If you’re new to the Dash & Dine or to running or racing a 5K you should stick with me. If you’re totally a master and have the latest rage; a gear room and you run all the time, you should stick with me too. Okay, what to wear. I find that when I run I feel like I’m constantly on the verge of menopause. Meaning, I get hot easily. So it’s important to wear whatever you want and not get caught up in what everyone else is wearing and how much their clothing and shoes cost. It’s all about layers and keeping dry. Wear something you can take off and tie around your waist and yes, if it’s raining do not wear your puffy painted sweatshirt. You will be sorry if you do that. Final word; dress comfortably and know that it’s a 5k. You can wear anything for a 5k.

How serious will this be?

I’m going to be very honest because I think you can handle it. IT DOESN’T MATTER. This is like taking a test in high school; eyes on your own desk. If someone wants to act like they might get asked to join the NIKE running team, then great. For the rest of us, we are really just out there to push ourselves and to get some good photos to post on Facebook. What time should you get there? Well, race starts at 6:30. If you need to sign up on site, arrive early enough to to do that. Plan for time to warm up, which can mean calisthenics, push-ups, jumping jacks or running up the hill and back a few times. (Revolution Running will lead a FREE warm up with dynamic drills if you would like to join.) I tend to go for the Jack Black version; I talk a lot and try to look cool. And yes, you’ll need to pee. Do that when you get there, when the line is short(er).

In summary, the Dash & Dine is inclusive.

Whether your 5k time is 17:21 (yes, there are those people) or 49:19, you’ll fit in. You may feel a little like a fish out of water but that’s okay. It’s okay to feel a bit uncomfortable. It’s okay to wonder what you were thinking when you signed up. It’s okay to worry that all the other cool kids will be faster than you. When we feel uncomfortable and we still show up, that’s when the good stuff happens. Next time we’ll cover what it feels like to run a 5k and what you might want to start doing in order to get ready.

See you soon!

Running Clinic 202

In this clinic we will set the stage for how to run to perform. Topics covered will help each athlete better understand how to maximize their mechanics and training in order to run faster and better even during fatigue. This clinic will set the foundation for the Run Better Series Level 2 class.
It is preferred if everyone who signs up has attended the 101 clinic prior to attending this clinic.

The FAST Lab Better Running Series 1

The 4-week series answers the question “what is good run form?” Each week will bring new challenges to help each athlete get closer to the ideal run form. Each registrant will also receive a before & after video analysis of their run form (Save $150 off of video analysis) The workshop series is offered in February and March. It is recommended that runners take Series 1 before enrolling in Series 2. Most classes will meet at the Fast Lab gym; with some classes run off campus at a local track or running trail.
  • Topics covered include:
  • Hip mobility,
  • Core strength & Stability
  • Running power
  • Accelerating/Deccelerating
  • Running off the bike

More info on The FAST Lab Events & Clinics

The FAST Lab Better Running Series 1

The 4-week series answers the question “what is good run form?” Each week will bring new challenges to help each athlete get closer to the ideal run form. Each registrant will also receive a before & after video analysis of their run form (Save $150 off of video analysis) The workshop series is offered in February and March. It is recommended that runners take Series 1 before enrolling in Series 2. Most classes will meet at the Fast Lab gym; with some classes run off campus at a local track or running trail.
  • Topics covered include:
  • Hip mobility,
  • Core strength & Stability
  • Running power
  • Accelerating/Deccelerating
  • Running off the bike

More info on The FAST Lab Events & Clinics