Last week before our first group run, I sent an e-mail to the group about what they could expect in terms of the area, facilities, weather, etc., in case they'd never run out in Cape Elizabeth. I thought I'd make it public here for newcomers to our group and to serve as a reminder...
"Not only does a group this size command respect, it too has a responsibility to demonstrate respect to the town we are visiting. Here are some guidelines I am going to lay out now, so we don’t get bogged down on Sunday morning....
Safety First – When we head out en masse, please run on the left side of the street, facing traffic, and be cognizant of running too many abreast. Route 77 has a sizeable breakdown lane making it tempting to run side by each; but be smart, and please stay out of traffic. And by all means, assume motorists can’t (or don’t) see you. If it is overcast or snowing, wearing a reflective vest is a fabulous idea.
Rest rooms/Facilities – There are none, so take care of yourself before the run. We will head out at 9:00 a.m. The Public Safety building on Rte. 77 has a public restroom; the IGA might have one; there’s a gas station on the corner of Scott Dyer Rd. that might have one....on the course, Spurwink Church has a fenced-in porta-potty and we might pass one restaurant/coffee shop. You get the picture. If you miss the civilized options, remember, discretion is always a good thing.
Weather – Yeah, it’s December in Maine and we might get some unfriendly weather. Use your judgment. I certainly plan to cancel if it seems unsafe to drive, but will run in most conditions. If you attended the Team Nor’Easter Social this past Wednesday and heard Pat Charette’s talk, you know about “Muscle Confusion Training” - training in anything to be prepared for that something the day of the big event...Footing could be tricky. In these cases, it’s wise to just take it easy and enjoy the company. What to wear depends on the temp and your personal preferences – hat or ear warmers, gloves or mittens, thicker/cold weather tights or wind pants over an under layer, technical layers on top, wind breaker.....you will warm-up, trust me. Try not to overdress. It’s a matter of trial and error to figure out what is best for you. This course can be windy on account of the ocean exposure.
Hydration – Do not be fooled by cooler temperatures. You are a runner and need to drink a lot of water every day no matter what you’re doing. Period. There will be water on the course and refreshments after the run, courtesy of Peak Performance Multisport.
Warming Up / Cooling Down – Due to the potential for cold temps, we won’t be hanging around too long before or after the run. Before you head out, you could do some light jogging and “dynamic” stretching, that is, exercises to get your blood flowing and your body temp up without risking injury - squats, inch worms, straight-leg kick outs, heck, even good old fashion jumping jacks. After your run, it is good to do some more static type stretching, poses you hold for a minute or two.
Housekeeping – There will be a roster to check in and to check out. Because I’ll be running as well, I need you to indicate if you leave before I get back. I want to be sure no one gets left out on the course. Before we get started, I’ll outline our specific plan and route distances, and help you get organized by pace.