Sunday Run

This week the Sunday Long Run returns to Sunday morning, 8AM at Brueggers. We’ll be making our first trip of the season along parts of the old Melrose course of the Law Enforcement Half Marathon, which moved to Wakefield for a few years and then moved again becoming Boston’s Run to Remember. Of the three versions of this race the Melrose course was the hilliest, a common theme for our Sunday Long Runs.

The full route this week will take us out West Wyoming Ave to Grimsby’s where we’ll turn left to follow the Fellsway East. Two big long hills will take us into Malden where we’ll come to a rotary at Highland Ave and turn right to water stop 1. Short runners (by distance not height) will continue straight to Pond St to Grimsby’s following the LynnFells Pkwy to Melrose St where they cut up to Main St and back to Brueggers for 7.1 miles. Longer runners will make a clockwise loop around Spot Pond and return to the water stop. Any runner looking to do a 5 mile run can meet at the water stop and run the pond loop with us. From there we’ll return by cutting up North Border Road and back through the hills on the Fellsway East to the Lynn Fells all the way to Melrose St where they’ll cut to Main and return to Brueggers too. If that didn’t make any sense to you see the maps for Week 3. If it still doesn’t make sense print out the map and ride the route. This route is the basis of a lot of our training runs so you should familiarize yourself with that area.

For the water stop we’ll need at least 1 volunteer. If someone would like to do just the pond loop they could meet us at Brueggers at 8 to pick up the water stop supplies and meet us on Highland Ave near the Mobil Station by the Flynn Rink. If nobody volunteers to do that I’ll leave my car there and someone can pick me up and drive me back to Brueggers before 8. In addition, when its warm, we sometimes have an extra stop at the parking lot on the opposite side of the pond near Friendly’s. It won’t be warm by any stretch of the imagination so unless someone feels strongly about the extra water stop we’ll skip it.

Any questions, comments, volunteers?

Who’s in? Roll Call!

In order to get a good run in this weekend as well as a good party, we’ll be pushing the run up one day to Saturday Morning. Now you have no excuses to go home early from the MRC Holiday Party Extravaganza!

I’ve been watching the weather all week and it seems like we’ve lucked out run-wise. Sunday morning would have been a snowy sloppy run, but Saturday morning looks clear, although cold. The plan at this point is to follow the original route, out to Breakheart, around it and back for 9+ miles, just back for 6+. Breakheart is a key part of our training, giving us the hill work we need in our long runs for the inevitable challenging hill in the late miles of a marathon or half. Be forewarned though, Breakheart gets tricky in the winter! Ice tends to build up all around and ice + hills = a fall. Luckily we’ve had no major injuries (knock on wood) and if you’re all careful we’ll keep it that way. If you find yourself questioning the terrain turn back and run the beach side of Breakheart again.

Water stops, I need one volunteer to park at Breakheart. If you want to run short you can pick up the supplies at Brueggers at 8 and drive to Breakheart, picking up the run at mile 3. Any voluntees for that option? If not I’ll meet someone there at 7:40 and we’ll leave a car there.

Roll Call!!! Who’s in?

This is the official Roll Call post to begin the 2009 winter session of the Melrose Running Club Sunday Long Run program.

The runs will begin at 8AM at Brueggers. Bring a dollar to pitch in for water stops and if you’re new to the route I suggest you print out a copy of the map and carry it with you, some carry it in a plastic sandwich bag to keep it from getting wet and unreadable. That and the desire to run is all you need.

This week we have an 8.8 mile route which can be viewed by clicking on the distance for week 0 on the sidebar to the right. The route will take us out the LynnFells Pkwy to Main St in Saugus. Main St becomes Farm St in Wakefield, where we’ll stop at Wakefield HS for a water stop. With the short distance and the cold temps, this water stop will be stocked with just water and gatorade, as the runs become more challenging the water stops will provide more snacks and supplies. After the water stop we’ll be heading across Water St to Main St in Wakefield. We’ll head south on Main St to make our way back to Brueggers.

For those preparing for a half marathon or just joining us to stretch out the miles, there is a 4.2 mile Howard Street option also. This runs with the full route group but turns back along Howard St to Main St in Melrose. There will be no water stop along this route, but I will have water and gatorade at the finish if you need it.

The custom, for those of you who are new, is to linger at Brueggers and have a snack there. They have been very gracious over the years, allowing us to take over a corner of the place before our run and meeting up after the run, so thanking them with our business is encouraged. This also serves as a great opportunity to meet other runners and learn from experienced marathoners and half marathoners about things like what to wear, what to eat, and how to prepare for long runs and races.

One more thing, also on the sidebar to the right you will see the predicted weather for Sunday Morning from 8AM to 12 Noon. This should help you prepare for the run. Beyond that information we also fortunate to have a meteorologist in our midst, Walt the weatherman often chimes in with possible weather issues to deal with, an invaluable contribution to outdoor runners. Under the weather info is located a link to Runner’s World What to Wear applet which helps you plan your clothes for certain weather conditions. This week be prepared for cold, dress in layers, and protect exposed skin from the cold.

So far we have Barry, Walt, Joanne, Jennifer, Lois, and me planning on running. This is the official ROLL CALL! Who else is in?