Although most of us locals are hardy enough to endure some cold weather and train outside during the winter, we haven't really had that luxury this year due to the ice that accumulated and never seemed to go away.  Although it was bitterly cold more than I remember, we could have done some training outside, but the ice made it too dangerous.  Now that spring has sprung, we're seeing some consistently warm days and the ice has disappeared, and, there's not a whole lot of mud either.  That means we've got no reason to stay indoors all the time!

So, our WOD next Monday will be an outdoor run.  We'll start out with a quick deadlift strengthening routine (5x3), then head outside for a quick run.  That means you should bring your some outdoor running shoes for the run.  And, if your WOD time is during hours of darkness, wear some light colored clothing, something reflective if you have it, or maybe carry a flashlight.  Light sticks will be provided if you want to carry one to make yourself a bit more visible.

Here's some "rules of the road" when we're training on the city streets:

• Keep to the sidewalks or trails if possible...use the roads when necessary.
• Stay on the left side of the road...it's less likely that you will get hit from behind and you can gauge your safety as vehicles approach you from the front.  Be ready to maneuver quickly if the vehicles that are coming at you haven't given you plenty of room.
• Remember that you, as a pedestrian, have the right of way, however, you should assume that the vehicle drivers don't see you or aren't willing to abide by the law and allow you the right of way.  Assume that you can't be seen.
• Don't wear any type of device that will distract you or inhibit your senses...in other words, leave the Ipod at home.  If you absolutely must have your music with you while you run, please do it on your own time...ONDEG has a policy of no portable music devices during WODs.
• Make yourself visible, especially during the hours of darkness or near darkness...light-colored clothing, reflective gear or some sort of illumination.
• Tie your shoes well...you don't want to trip over your shoelaces when surrounded by traffic.
• If you are challenged by a dog...don't run...stand your ground and make yourself appear unafraid even when you may be scared.
• Remember what Mom said:  look both ways before crossing the street!
• Trust your instincts!