Strength, Stretching and Injury Prevention Session – Summary and Instruction

Angela Tieri led the Club in a strength, stretching and injury prevention session on February 9 as Sports Basement. Included are fundamentals to master, pre- and post-run routines, safe stretches and a home strength routine. Thanks, Angela!

Angela provided a summary of the session in the attached PDF, along with links to YouTube videos of the exercises. Please let me know if the links don’t come through the PDF.

Jay Kloepfer
President
Half Full Running Club

Angela Tieri HFRC session 021019.pdf

Join us for our weekly long run 8:00 am Saturday, February 16 at Duboce Park Cafe!

Join us for our weekly long run 8:00 am Saturday, February 16 at Duboce Park Cafe.

Napa is two weeks away, so those running the full and the half are in Taper mode. 10-12 miles for the half-ers, 12-14 for the full marathoners. But your mileage may vary! We will also have runs of 5-6, 8 and 10, something for everyone!

C’mon out and join us. Probably going to rain, but maybe we’ll extend our lucky streak of dry windows on Saturdays. Plus we’re all sinew and strength, not sugar, so we won’t melt in the rain!

I will send Angela’s exercise notes from last Saturday in a separate post.

Jay Kloepfer
President
HFRC

Join us for our weekly long run and special strength & flexibility training session Saturday, February 9 at Sports Basement on Bryant Street!

Join us for our weekly long run and a special strength & flexibility training session Saturday, February 9 at Sports Basement on Bryant Street.

We will meet at Sports Basement at 8:00 for our usual run, and then convene at 10:00 am inside the store on the 5th floor. Angela Tieri, a good friend of the club and a local elite runner will lead us in a session on strength and flexibility. Please bring a mat and exercise bands if you have them. If you want to skip the run and just do the session, that’s fine, we’ll aim to be back in the building by 9:45. Feel free to bring along an interested partner or friend, we should have little extra room, and we always like having our friends and family around.

For the run, those running the Napa Half, this is (unfortunately) your last long run before the taper. Didn’t time this as well as I could have, did I? As a last long run, we’d suggest 13 to 15 miles, maybe even 17 if you’re looking to crush it. You might have to start early to get in the miles.

We’ll also have shorter runs of 5-6, 8 and 10.

A couple of us running the full are moving our last long run to Sunday, since we need 20-22. We’ll be starting at 7:00 am from Java Beach, if anyone is interested in joining the torture.

Next week, we’ll be back meeting at Duboce Park Cafe.

Join us for our weekly long run 8:00 am Saturday, February 2 from Duboce Park Cafe!

Join us for our weekly long run 8:00 am Saturday, February 2 from Duboce Park Cafe, southeast corner of Duboce Park.

For those running Napa, we are four weeks out, so one more long run NEXT week. This week, 10-12 miles, with some practice at goal race pace after a 2 mile warmup.

We’ll have routes from 6 to 12 miles for everyone. We’ll select direction and routes depending on the weather. Looks like a rainy weekend, so you might as well join us tomorrow, waiting for drier weather Sunday probably won’t help. Plus, we’d love to see you!

Jay Kloepfer
President
Half Full Running Club

Join us for our weekly long run 8:00 am Saturday, January 26 at Sports Basement on Bryant Street!

Join us for our weekly long run 8:00 am Saturday, January 26 at Sports Basement on Bryant Street.

Speaking of long runs, this is 5 weeks out from the Napa Marathon and Half Marathon. We are deep into the long runs for those running either race. For the Half-ers, we have 15 miles on the training schedule. 13 would also work. For those running the full, we’re up to the maximum, 20 miles. We have one more long run on the schedule two weeks from tomorrow, three weeks out from the race.

I will be starting at 7:00 am tomorrow to knock of some of the miles before looping back at 8:00 am to catch the rest of the group. Trying to avoid running until noon. Please feel free to join me, I’ll be running very long and very slow.

We will also have courses of shorter mileage for those of you smart enough not to be running the marathon – 6, 8 and 10. Our courses will take us along the SF Waterfront, as it is expected to be a beautiful day, and it’s a nice, flat course!

Jay Kloepfer
President
Half Full Running Club
cell: 415.317.2011

Join us for our weekly long run 8:00 am Saturday, January 19 at Sports Basement on Bryant Street!

Join us for our weekly long run 8:00 am Saturday, January 19 at Sports Basement on Bryant Street.

For those on the Napa Marathon and Half Marathon cycle, we are 6 weeks out from race day. This is a down week for mileage, which means practicing running at goal race pace. For marathoners, this means 2 miles warm-up, 8 miles at goal race pace, then 2 miles to cool down, for a total of 12. For half marathoners, it’s 2 miles warm-up, 4 miles at race pace, then 2 miles cool down, total of 8. Of course, these are not rules, more like guidelines!

Of course, we’ll have routes for everyone!

Put it on your calendar! February 9, our good friend and Olympic marathon hopeful Angela Tieri will be conducting a stretching, strengthening and flexibility training session for all Half Full club members, plus friends and family. Bring a yoga mat, your foam roller, and any mini bands you might have, and Angela will guide us to a stronger core, increased mobility, and a better you! We will meet Sports Basement on Bryant for a run at 8:00, and start the session with Angela at 10:00 am. Last year’s session with Angela was awesome, I’m sure this year’s will be equally awesome, or better.

And we’re serious: feel free to invite a friend or family member to join us.