Letter from Donna
Hello Everyone!
Greetings from the beautiful sun drenched beaches of Jacksonville, Florida. We are feeling a lovely blast of polar air right now. In fact these are some of the coldest temperatures we have ever seen in November, but the skies are blue for as far as the eye can see so I’m not complaining (at least not much 
). Just gives me a rare chance to sport my long sleeved 2008 finisher shirt!
We are less than 90 days away from welcoming all of you back to our little piece of paradise and we couldn’t be more excited about our 2009 event!
We had an amazing October registration, doubling our October numbers from last year!! If you haven’t joined us yet, what are you waiting for?? Don’t miss out on the biggest beach party around and one that is helping us to FINISH BREAST CANCER!
Of course we would love for everyone to join us here in Jacksonville Beach on February 15th, but we do understand that, especially in these times, some can’t make the trip. So I am thrilled to announced a brand new partnership with the folks from Map My Run. This week we are launching a Virtual 26.2 With Donna. That means you can register for the race, map your half marathon or marathon course, and join us from anywhere in the world. Check it out!
Thanks to the thousands of you who voted in our 2009 Official Poster Contest. The votes have been tallied and we have a winner…
So many of you loved that aerial shot as thousands cross the intracoastal bridge. The comment we heard more than any other was that it looked like a giant pink ribbon. So with that in mind our graphic artist extraordinaire Kurtis Loftis crafted a concept of the bridge with a shadow that appears to complete the ribbon. That’s your winning design. Posters will be available on the website soon. Thanks to Kurtis, and to everyone who participated. I thought all the concepts were fantastic!
And finally, our top fundraiser from the 2008 race Bill Hart is back from Greece and he had a FABULOUS time.
We’re sending this year’s top fundraiser to Paris. No you don’t have to raise money to participate in our race, but we do LOVE our fundraisers!!!
Have a Happy Thanksgiving everyone and see you in February!!
Donna
Sports Medicine Tips for a Fast and Healthier Race
by Mike Ryan, PT,ATC,PES
Mike Ryan, PT,ATC,PES is the Head Athletic Trainer/Physical Therapist for the Jacksonville Jaguars of the NFL and a 6 time Ironman triathlete. Mike is the founder of MikeRyanFitness.com, a free sports medicine resource dedicated to keeping mature athletes healthy & active.
With the 5th annual 26.2 With Donna event less than 2 weeks away, it’s time to focus on the race itself. This wonderful event provides so many of us the opportunity to enhance our health while supporting breast cancer awareness. I’m excited to be running the half marathon race with my wife this year.
I’d like to share with you some sports medicine tips to help improve your performance and to accelerate your post-race recovery.
Pre-Race Checklist
Train Smart – My rule of thumb for the week heading into a big race is to ensure that my legs are FRESH. Be smart and force yourself to rest your legs. Squeezing in an extra long or hard workout during the last week before a race will only make your mind feel better but not your legs.
Grease the Dogs – A small blister can ruin a great race. A light coating of Vaseline or petroleum jelly on toes, arches, heels and anywhere you may experience chaffing will help you run comfortably during the day and give you a great reason to be dancing painfree that night!
Drink Early & Often – In both cool or hot weather, you still need fluids. A consistent habit of consuming a 50% water & 50% sports drink mix starting 24 hours before, during and after the race will keep your body fast and happy.
Recovering From the Big Race
Your recovery starts the minute you cross the finish line. A little effort on your part will supercharge your recovery.
Carb Time – Carbohydrates have gotten a bad wrap in the weight-loss world but after any hard race or cardio workout, “Carbs” are your best friend. Pasta, breads, potatoes, whole grains and fruits are great examples of the types of foods that will help you rejuvenate your body and accelerate your recovery.
Drain Your Legs – Elevating your legs up against a wall or chair while pumping your ankles shortly after the race for 5 – 10 minutes is very helpful. By using gravity to help your lymphatic system to drain “the bad stuff” from your hard-working legs, the next day’s soreness will be reduced by at least 25%!
Run Out the Pain – Trust me on this one….run the next day after every race and every hard workout. It only needs to be an easy 1 mile trot around the back yard or 10 minutes of light side-shuffles and agility drills on the soft beach. It sounds crazy but some type of easy running will reduce your pain better than any pill in your medicine cabinet.
Ice and Compression - Sure ICE therapy can hurt but it’s necessary after a hard race. If your legs hurt, ice them for 10-15 minutes and follow up with a compression sleeve when walking or running for the next few days. This is a great way to reduce your pain and accelerate your recovery.
I hope these sports medicine tips from www.mikeryanfitness.com help you to have fun and stay healthy “Running With Donna”.
Stay healthy & happy and I’ll see you on the road February 12!
