The Leggers 12 FAQ

 

 

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Frequently Asked Questions about Running with the Leggers 12 Pace Group

 

PLEASE NOTE: This FAQ is NOT intended to represent OFFICAL LA LEGGER POLICY...you can find THAT in your LA LEGGERS membership materials or on the LA LEGGERS website.

 

And of course...our Mentor of Mentors is the estimable JEFF GALLOWAY...check out his book if you have questions! It's the one you got when you joined!

 

 

RUNNING WITH THE 12's

 

Why are we running faster than a 12 minute pace when we run?

The Leggers run INTERVALS. For example, we run for five minutes and walk for one. In order to maintain a 12 Minute pace, we generally run at about an 11:30 - 11:40 pace and walk at 17 or 18 minute pace. We might vary the speed based on other factors such as hills, heat, road conditions, etc. In general we strive to run right on the money...a 12 minute mile or 5 MPH.

 

Aren't you going a little too fast?

Depends. Is the Pace Leader involved in a really interesting conversation? If so, the answer is probably yes. If not, you're probably not getting in your mid-week training! Either way, we will post the information from our Garmins so you can see exactly what we did and when we did it. That Garmin data includes elevation and the overall speed of EACH interval.

 

How do the intervals work? Do we always do 6:1's?

Jeff Galloway's book has lots of good info on this. Briefly, we run for 6 and walk for 1. We will change that when the mileage gets high: it's a great relief when we can drop back to 5:1, and sometimes in races we will run a 4:1. The walk breaks are a chance for your body to recover, and it gives you a chance to eat or drink or just stretch and shake it out. Many people STOP doing intervals towards the end of a race. They feel that it's better to just run the last mile or two. The walk breaks don't have a lot of benefit at the end of the race...but you need to make sure to take them at the beginning! The classic mistake in running is to go out too fast and too hard.

 

What do the hand signals mean? And what are people yelling?

When the Pacer up front holds a single hand up over their heads with the palm  flat, that means RUN SINGLE FILE. (And they will yell, "Single File!")

When the Pacer holds up both hands, that's the signal for WALK BREAK. ("Walk!")

When the Pacer draws circles stright up, that means it's time to RUN AGAIN. ("Running")

Pacers also wave and point to the left or right to get the group to move one way or the other. Usually that means there's an obstacle ahead.

Runners will call out obstacles: if you hear ANY of these calls or the ones above, pass them on down the line! If you hear "SINGLE FILE" then make sure you say "SINGLE FILE!"

 

Things you might hear...

 

POLE! - Watch out for the poles!

FOOTING! or WATCH YOUR STEP! -- there's a pothole or other tripping hazard

WATER! -- it's puddle time.

SAND! -- it's beach time.

DOG MESS! -- Someone didn't curb their puppy. There are many colorful variants to this one...

BIKES UP or RUNNERS UP or CAR UP! -- This means there is traffic up ahead

BIKES BACK or RUNNERS BACK or CAR BACK! -- This call comes from the SWEEPER first...or someone in back. Watch out behind!

 

What can I expect from a mentor?

The mentors are there to answer your questions about running and training for the marathon, and to lead the group safely along the running route during the Saturday morning training runs.  The mentors of the 12's have run a variety of marathons and half-marathons over the years and have a wide range of experiences. If you have any questions or concerns about your training, the mentor is the person to ask!

 

What's a Sweeper? What's a Center? What's a Pacer or Pace Leader?

 The Sweeper, Center, and Pacer refer to the positions the mentors will take with regards to the group.  The Sweeper will run at the back of the group, the Center will run along the center, and the Pacer/Pace Leader will run at the front of the group.  It is the Pacer's job to ensure that the group runs at a 12 min/mile overall pace for the training runs.

 

Will the Sweeper hang out with me all the way home?

The sweeper's primary role is to ensure the safety of all members of the group.  If you are having a difficult run and need to take an extra break or drop back a bit, tell the sweeper.  Depending on the sweeper's judgment, they may run with you or may continue on with the group.  If you do fall behind the sweeper, be sure to check in with one of the mentors back at the Senior Center after your run so that they can be sure everybody gets back safely.

 

Can I expect assistance back to the Senior Center if I get hurt?  

What's the Temescal run? How about Reverse Temescal?

 The Temescal and Reverse Temescal routes run up (Temescal) or down (Reverse Temescal) Temescal Canyon Boulevard in the Pacific Palisades.  The route winds through several streets in the Palisades and along the bike path along the beach front.  The mentors will usually choose this path to focus on hill training.  Because the route is windy through the neighborhoods, it is recommended that you stay close to the group to avoid getting lost when we train along this route.

 

What about the San Vincente route?

 The San Vicente route runs along San Vicente for various distances.  This year (2008), the Pasadena training group will run along San Vicente several times.  This route has a slight incline, as well as bicycles and cars.  Because of the traffic, it is important that people observe the safety signals (i.e. car-up, bike back) when doing this route.

 

What's hill training?

 

Just what it sounds like...running the hills! Most of our course is quite flat...even the path north to the Totem Pole is a very subtle incline. We run hills later in training because we will run them during races. Hills can be tough, but they make for great strenth training. As former 12 Mentor Rosa used to say, "Hills are my friends...they make me STRONG."

 

Temescal (see above) is our principle hill training site.

 

What's a Tempo Run? Speed Training?

 

 

GEAR AND CLOTHES

 

 

What can I expect when I go to a running shoe store to buy shoes?

Everybody's feet and running gait are different, so you can expect that the running shoes that work for your friend are not necessarily the best shoes for you.  An experienced salesperson at a running store should look at how you stand in your stocking feet to assess where your weight is distributed across your feet, they may also ask you to jog a little around the store, and look at your old running shoes for wear pattern (tip: bring your old running shoes to the store with you).  They will then bring out a variety of shoes based on your foot type for you to try.  Try these shoes on with a pair of running socks and run around in them-- ideally run down or around the block.  Pick the pair of shoes that feel the best for you.  Remember, you will be running in these shoes for 200 miles or more over the lifetime of the shoe.  It is important to pick the right shoe because it can prevent/minimize injury to the rest of your body.

 

What's a Garmin? How much do they cost? Do I need one to train with the Leggers?

 

Garmin is a company that manufactures GPS (Global Positioning Satellite) devices. They will record your speed, distance, elevation, and a whole bunch of info. The most commonly used one among Leggers is the Garmin Forerunner 305, which can also track heart rate and will keep track of training intervals for you. The Garmin will also record your complete workout, and you can download it to a computer and do an exhaustive analysis of everything you did on your workout. The 305 can also be configured for use in cycling...but MOST importantly it keeps us on pace! You will see the mentors consulting it all the time since it tells us two important numbers: our CURRENT pace, and our OVERALL pace.

 

You don't need a Garmin to run with the Leggers, but it can be a big help when you are doing your midweek training. A new Forerunner 305 will set you back $230-240, and Garmin just release the 405. So far the reviews on that one have been very mixed!

 

Nike also sells a device called the Nike+ which Sharon has been checking out...and there is always the old dependable sport watch! As long as you can do the math, you can pace yourself!

 

What should I carry when I run distance?

This will depend on your needs and preferences for a particular run.  First and foremost, always carry your emergency contact information with you--regardless of run distance.  For longer runs, we recommend that runners in our group carry water and food/fuel for the distance.  Though we often have water stations during our runs, you may find that you need water and food more often than s provided by our volunteer-led water stations.

 

Do I need special clothes for running distance?

You will notice that most experienced runners have specific running shirts, shorts, socks and shoes that they like to run in.  From experience, they have found the proper combination of clothes to prevent chafing (see next question) and minimize discomfort.  In general, you will want synthetic clothing that wicks away sweat and is comfortable to move in. 

 

What do I do about chafing?

Almost everybody who has run distance has experienced some kind of chafing or blisters.  Some solutions people have found include applying moleskin, Bodyglide, or vaseline over the area that chafes.  Also, some clothes chafe more than others so experiment until you find the outfit that works for you. Tip: Wear old tried and true clothes for the marathon so you don't experience unexpected chafing.

 

Is it OK if I use my Ipod?

For your safety and for the safety of the group, the Leggers request that you do not run with earphones in both ears.  This enables you to hear the mentors' safety commands (e.g. "Pole!") and any street traffic coming towards you.  

 

FOOD AND DRINK

 

What do I need to eat to run a race?

 

What should I eat before, during and after my run?

 

Which is better: Gu, Blocks, or bars? And what the heck are they, anyways?

 

 

HEALTH AND INJURY

 

My KNEE hurts...what do I do about that?

 

My FOOT hurts...what do I do about that?

 

I sweat a LOT...and heat really gets me. What should I do?

 

My fingers and cheeks get REALLY cold early in the morning. What should I do?

 

What kind of stretching should I do afterwards?

 

 

CROSS TRAINING, MID-WEEK TRAINING

 

What's cross training?

 

What's the best kind of cross training?

 

What's water running?

Water running refers to the practice of 'running' in the pool.  This is usually done with a flotation belt and resistance shoes to help maintain form and provide resistance.  Running in the water causes less impact stress to your legs and joints.  As a result, water running is a great way to maintain fitness if you are injured and can not continue running on dry land.

 

 

How much training should I do during the week? Is it possible to train TOO much?

 

 

RUNNING RACES

 

I can never sleep before a race or a long run because I'm nervous. Is that a big problem?

 

Can I expect to be ready to run a full marathon in the Fall, if I just started running with the group?

 

 

THE CLUB, THE PACE GROUP

 

Do the Leggers run on holidays?

 

Do the Leggers run in the rain?

Yes. Sometimes it rains during races, and sometimes it rains during Leggers runs.  Running in rain gives us the experience to know what to expect if it happens to us during a race.  Tip: If you think it is going to rain during a run and you don't want to carry a coat, bring a plastic rain poncho or garbage bag that you can throw away after the run.  

 

Do I need to work on the water stations?

 

What other things besides running can I expect from the club to help me reach my goal?

 

When can I expect to receive my Legger t-shirt?

 

Why are the 12's just the most amazing pace group ever?

Well, because YOU joined us, of course. Isn't that obvious? Why would you be here otherwise?

 

Sheesh!