BLOG
|
YOUR BEST YEAR OF TRAINING
See the article by Mario Fraioli for advice on how to make 2016 a great training year! This is a brief summary of his list of 8 ways to accomplish this; read the full piece to understand his reasoning. My take on how you can do this is in parentheses. 1. Start by debriefing the previous 12 months (keeping a training log allows this) 2. Find a coach or mentor (a tough task, may take a while but be on the alert to identify someone) 3. Set process goals (this is the BEST advice!) 4. Plan to rest (there are 5 days before the SAINTS DAYS training plan starts; perhaps start a week later if you have not rested sufficiently, and schedule your race a week later) 5. Work on your weaknesses (have you attempted a long distance race yet?) 6. Go in over your head at times (check the 2015 winner’s times of 2016 races you hope to run; this will tell you approximately where you might finish and you can aspire to beat the next best finisher ) 7. Race more (EarnedRuns bibs are perfect for this) 8. Look into the future (keeping 3-5 year training log could help) http://running.competitor.com/2016/01/training/8-ways-to-make-2016-your-best-year-of-training_142729
0 Comments
IT'S FUN TO SHOP FOR NEW SHOES! Brush up on your understanding of shoe structure names with this article from Competitor.com. Beforehand, it's best to check out shoe guides for the upcoming year/season to help narrow down choices when you hit the brick-and-mortar or online stores.
If you wish to take advantage of sales, look at recommendations made in the previous year/season guides too. There may be only color or styling changes that make the newest models different from last season's models, and you potentially can find last season's models on sale. The guides will tell you if the new models have undergone significant structural alterations, which means the fit and feel may not be the same as older versions. In the past I've needed to switch from one brand to another for this reason. Also BRING YOUR MOST RECENT pair of shoes with you if you shop at a specialty running store. The wear pattern on the sole can show staff whether or not the current shoe type is working for you. See the RESOURCES page for more running shoe guides. http://running.competitor.com/2015/04/photos/10-running-shoe-terms-you-need-to-know_125915 RUN HAPPY! 2016 NATIONAL RUNNER SURVEY
Want to help race directors and leaders in the RUNNING INDUSTRY know you and your running needs and habits? Click on the link below (or cut and paste the URL into your browser). It takes more than a few minutes, about 25-30. RunningUSA.org wants it shared widely. The email massage it sent says:"The running industry continues to evolve in major ways and we're ready to capture those changes with the release of the 2016 National Runner Survey. If you are a race director share it with your runners, if you are a business share it with your customers and if you are a runner yourself...take the survey! " http://myemail.constantcontact.com/The-2016-National-Runner-Survey-Kicks-Off-and-a-New-Leadership-Series-Interview.html?soid=1102578408854&aid=5nULwvcxkqc#.VpF_SK7g3zU.gmail KEEPING TRACK OF YOUR PROGRESS is one of the suggested methods for increasing adherence to a running plan, race training program, or exercise regimen. Keeping a log is often suggested. Most logs will be similar to a weekly or monthly calendar and very closely follow your plan/program/regimen. It can seem pointless to recreate the same information in a log. EarnedRuns has taken a bit different approach and designed a 3 year log.
You can find the JANUARY LOG added to the bottom of the website RESOURCES page. It's a printable PDF. If you print 2-sided pages the upper portion of the sheets are the first half of the month and the bottom portion are the last half (cut pages in the horizontal middle). WHY A 3 YEAR LOG? Seeing your progress year to year is one way of getting a BIG PICTURE view of the effects of your hard work during the previous year. It also shows HIGH AND LOW points that might guide your efforts in the upcoming year. By recording in this log you are demonstrating your intent to make running a habit, and acknowledging that being a runner is a work-in-progress. This version(January) is a "draft" because it can be changed for February if user comments help refine it. IN THE NOTES portion you can comment on the weather, sunrise and sunset times, and any other environmental conditions, if these influence the quality of your workouts. When I lived in Manhattan Beach in the Los Angeles area I tried to run barefoot on the beach every day. In order to get a fairly level (for the sake of my knees) firm surface I found the low tide times to be the very best for running or walking. I kept track of the tides on my log and the clearness of the day. I want to know what you think and find noteworthy! RUN HAPPY! Astronomers are telling us that a unique, never-to-be-repeated celestial event can best be viewed in the Northern Hemisphere night sky this month. The Comet Catalina will be at it’s closest point to the earth on January 12, passing near the Big Dipper (part of Ursa Major constellation) on January 17. “Once she hits this closest point,” The Science Explorer website reports, “ she will continue to move further and further away from Earth — leaving us forever.” On January 1 the comet passed very close to the star Arcturus, one of the brightest in the sky. Even though this event has passed, knowing the location of this famous star may be of help in locating the comet later in January.
According to the article, this is the only time Catalina will pass through the inner Solar System. She is coming from “very deep space, out of the Oort cloud, which is located very far past the orbit of Neptune. Something disrupted the comet’s orbit, “possibly a passing star, which gave it enough energy to achieve the escape velocity of the Sun — meaning it is on its way out the solar system forever.” Whether or not the night sky is clear enough for you to see this astronomical event, why not consider it a SIGN that your life course can be DISRUPTED NOW, giving you the energy to ESCAPE the habits of an INACTIVE life! Find a running or walking plan to train for a HALF MARATHON…it will enable you to run 5K, then 10K distances in training as well as races. At any point you can stop, but ONCE YOU ARE ON this course, you may find you want to FOLLOW it to COMPLETION! For more inspiration and viewing help, see another article in sky and telescope.com. For more information about the star Arcturus which “has also appeared in many other science fiction series, including Isaac Asimov's "Foundation" series, "Doctor Who," "Star Trek" and the movie "Aliens" and the book, "The Hitchhiker's Guide to the Galaxy”, go to the Space.com article (http://www.space.com/22842-arcturus.html). RUN HAPPY! http://www.skyandtelescope.com/observing/comet-catalina-sails-into-northern-skies111120151111/ http://thescienceexplorer.com/universe/don-t-miss-your-once-lifetime-chance-see-comet-catalina http://www.space.com/22842-arcturus.html UNDERSTANDING THE TERMINOLOGY OF RUNNING will be helpful if you wish to use a training plan, especially if the race you intend to run is longer than a 5K. That's because for these distances the plans will introduce sessions in which you are not simply walking or running continuously on a road, sidewalk, or path. There may be routines that require running on tracks or hills for specific distances, and at varying speed (paces) or time intervals.
An EXTENSIVE LIST of terms can be found online in the Road Runner Sports Runner Glossary The Nike Run Club explains SPECIFIC TRAINING TERMS. Check out the NRC Half Marathon Plan if you want an "education" in how these terms are used in training and want to begin to understand the common training concepts. Although the plan is very detailed and may overwhelm someone who is attempting to follow a formal training program for the first time, especially if not familiar with "runner-speak", it demonstrates the sequencing of the various training workouts. You may not wish to train in this manner, with times and distances and routines so rigidly defined, but reading about and visualizing the actual plans will begin to increase your knowledge of the sport and the principles behind the prescribed practices. RUN HAPPY! OTHER RESOURCES include: - WalkJogRun Running Dictionary: Common Running Terms Defined - New York Road Runners Training Terms Okay, there are so many half marathons in the US and around the world that it’s not possible to list which are the absolute best. But “listicles” are a fact of life today and various running sites will make lists of their favorites. Below is a composite of several compiled as “Bucket List” Half Marathons (see 2 links below).
The #1 “half” on my personal list, in terms of convenience, is the one I DESIGN and run with my EARNED RUNS™ bib. The course passes my house and I can train on it every day! #2 on my list is an organized race that also courses past my house; it’s held in September after a summer of snow-free roads! The best one for family fun would be the Princess Half at Disney World held in February. And so on. A “best” list can be assembled by anyone from any perspective: most scenic, biggest, best medal, fastest course, most patriotic, etc. ARE YOU CONSIDERING CHALLENGING YOURSELF WITH A HALF MARATHON? WHY TALK ABOUT THEM NOW? 1. Some race registrations close within hours of opening due to popularity. This situation requires hopeful participants to coordinate an online assault beforehand with friends or family to get registered ON THAT DAY before the race is sold out. The competition you yearn to enter that’s held in the fall may be closed when you try to register in the spring of that year. Upon learning a half marathon race registration is closed, you may still be able to register for 10K or 5K races that might be part of the event, and “trial” the experience for the next year. Or you may “shop” for another half that doesn’t fill up so quickly. 2. It can take 12 to 20 WEEKS TO TRAIN for a half, even if you are an experienced runner. The less time you have each week to commit to a plan, the longer the schedule will be. For example if you can commit to run 5 days a week (2 off days for cross-training and strength training) a 12 week plan might work; 4 days a week calls for a 16 week plan, and 3 days a week indicates a 20 week plan is best. Most plans will indicate the level of experience required to start. If you are a non-runner beginner you may wish to train initially for a 5K and/or 10K race. An ORGANIZED HALF WILL OFTEN OFFER A FREE TRAINING PROGRAM. I have followed these and one (“Marathon Training for Busy People”) initially published in Runner’s World in October 2008. I liked it because it scheduled sessions by time, not miles. It’s in an excellent article written by two women who subsequently formed a successful running-related business (Another Mother Runner™), Dimity McDowell and Sarah Bowen Shea. I found it online through Google, but since the company sells plans it might violate their copyright for me to post the URL. As the title says it is officially for a marathon, but week 12 ends with a 13.1mile race! Hal Higdon has several half marathon training plans mostly requiring that runners have experience covering 10-15 miles per week for several months. He has a plan for walkers too. Training plan phone apps are offered for sale. I have not tried them. http://www.halhigdon.com/training/51131/Half-Marathon-Novice-1-Training-Program http://www.halhigdon.com/training/51134/Half-Marathon-Walk-Training-Program 3. Minor strains and pains may require that you back off from a plan for a few weeks, and spend less days of the week running and more days in cross-training activities, strength training, or stretching and foam rolling. Too tight of a schedule may be mentally stressful and turn a fun challenge into an anxious chore. 4. Twelve to 20 weeks of once-weekly long endurance runs, usually scheduled for a Saturday or Sunday, is a significant commitment. If you know your plan early you can avoid or identify conflicts and work around problem days. Most plans can be altered a bit. I run my long runs (most often) on Friday mornings. It’s a stress on family to force a dull Friday or Saturday night meal + early bedtime on them so I can endure a 2-3 hour run on the next day. Other family activities often fall on these weekend days (games, meets, church services, weddings etc) that shouldn’t be missed. THE FOLLOWING IS A LIST OF DESTINATION Half Marathons that may motivate you to start looking for one that inspires you or fits your schedule, or to start designing your own with EarnedRuns bibs: Bermuda Half Marathon; January (bermudaraceweekend.com) Key West Half Marathon; January (www.keywesthalfmarathon.com) Princess and Star Wars™ Half Marathons at Disney World; February, April (www.rundisney.com) LaJolla Half Marathon; April (www.lajollahalfmarathon.com/) NYRR Airbnb Brooklyn Half Marathon; May (http://www.nyrr.org/races-and-events/2016/airbnb-brooklyn-half) Indianapolis 500 Festival MiniMarathon: May http://www.500festival.com/node/88 Kentucky Derby Festival MiniMarathon (weekend before race in May) http://derbyfestivalmarathon.com/ Steamboat (Springs) Half Marathon: June (steamboat-chamber.com) Napa to Sonoma Wine Country; July (http://destinationraces.com/runn2s/) Kauai Half Marathon; September (thekauaimarathon.com) Bar Harbor Half Marathon; September (mdiymca.org) Zooma Cape Cod Half Marathon; September (http://zoomarun.com/capecod/) Boston Althetic Association Half Marathon; October (www.baa.org/races/half-marathon.aspx) Rock n Roll Half Marathon Las Vegas; November (runrocknroll.competitor.com) Links to articles: http://running.competitor.com/2015/12/photos/bucket-list-13-must-do-half-marathons-in-the-u-s_141589 http://www.runnersworld.com/bucket-list-races/10-best-destination-half-marathons A PRELIMINARY TRAINING PLAN FOR RUNNING A 10K NEAR ST. PATRICK'S DAY that incorporates a 5K run the weekend of ST. VALENTINES DAY can be accessed by clicking here. Week1 begins January 17, giving you plenty of time to celebrate and recover from the start of 2016, is shown above. This plan, as the previous "Turkey Trot" for everyone and "On To The New Year 5k", is based on one published by RunningTrainingPlan.com. The EarnedRuns version adds routines that help runners prepare to run increasing distances and prevent injuries that would sideline them (MYRTL's, dynamic pre-run and static post-run stretching, foam rolling, and strength exercises). The FINAL Plan won't be much different in terms of scheduling; a few "safety" calculations must be double-checked. The NEW ELEMENT in this plan is a HILL REPEAT session that starts in WEEK 5; also the number of weekly runs is increased from 3 days to 4 days. This is one way to get started on a more active 2016!
Sticking to New Year’s Resolutions
Austin Frakt authored an item in the New York Times blog TheUpShot December 30 that suggested a way to make resolutions made at the beginning of 2016 stick. He explained that when “contemplating a resolution” he starts “with two questions: “Why don’t I do this already?” and “Why do I feel the need to do this now?” “The first question is practical; it seeks the barrier. The second is emotional; it seeks the motivation necessary to sustain an effort to remove the barrier.” He makes the point that it is useless to “initiate a resolution unless” he is able to “target the right obstacle and have sufficient desire to overcome it.” “Without those,” Frankt says, “the resolution is doomed from the start.” Running-related resolutions might be to 1) START running, 2) run more CONSISTENTLY, or 3) run FASTER and stronger. The answers to question #1, “Why am I not doing this already” could include: - am not able to find enough time each day - daily events regularly derail my intentions - don’t possess sufficient knowledge about how to accomplish this goal - worry about injury - experience fear of failure - feel non-running friends and family will laugh at my clumsy attempts to reach goal The answers to question #2 “Why do I feel the need to do this now?” might include: - I’m out of shape and want to look great for (insert event) that’s coming up - For self-esteem I want to accomplish something under my control, I don’t control much else right now - I want to be faster/stronger to be able to run in a specific goal race - I want to be healthier Frankt goes on to explain that to increase his chances of following through with the plan he devised to change himself, he COMMITTED to a one month TRIAL of the plan. Just one month. It was a sufficient length of time to test the plan’s “do-ability”, but also short enough to fully commit to the changes involved. Can this approach work with running resolutions? YES. Training to COMPETE in a RACE using a program designed for the runner’s level of experience (beginner versus advanced) and specific race distance (5K, 10K, half or marathon) is a perfect way to COMMIT to changes AND run a month-long TRIAL of a plan’s “do-ability” over the entire program. It is usually devised by experts in the field, immediately available to start using, and can be somewhat customized. If you can successfully stick with such a plan for one month, chances are you can stick with it the full 6-16 weeks to race day. And after that you will have a “recipe” for sticking to that that resolution all year: start and finish one plan, race, recover, then look for another race/plan to keep you on track. Each race can be a bit different (location, theme) to keep interest and enthusiasm high, and don’t need to get progressively more difficult; 5K’s are fine AND fun! Also key to success in forming a running resolution plan is knocking down the obstacles that were listed in answering question #1, “Why am I not doing this already?” - am not able to find enough time each day (run in the early morning, lunch break or after work if you control the time slot, or write the activity into your schedule) - daily events regularly derail my intentions (go to bed earlier; run first thing in the morning) - don’t possess sufficient knowledge about how to accomplish this goal (expert plan shows you how) - worry about injury (following an expert plan that addresses injury prevention will help you avoid injury) - experience fear of failure (each plan activity is completed counts as a success) - feel that non-running friends and family will laugh at clumsy attempts to reach goal (keeping a training log; posting the plan on the refrigerator or online and checking-off each completed routine will show you are exactly on target) Efforts to stick to running resolutions can also be helped by looking ahead on the plan, anticipating and resolving schedule problems before they arise, and getting gear ready and out for use in the morning or at work or school. Allowing time for non-running dynamic warm-ups before, and stretching and foam rolling after runs (for example a 30 min run + 10min pre- +10min post-run) will avoid time crunches that discourage adherence. Set the coffee pot to have some ready before you head out early if that motivates early rising. Keep warm dry clothes and boots in your car after cold weather runs that are not begun at home, and a water resistant outer shell jacket and cap for unanticipated rain so weather isn’t an excuse for not running. Make and keep available after-run snacks, that don’t blow up a diet, at home and work or have ingredients on hand (i.e. Greek yogurt, peanut butter, bananas). Store-bought items can be expensive and add excess calories to your food plan. To paraphrase Austin Frakt, you may ask yourself, “Will my running resolution plan work? “ After a month-long, committed test (following a race training plan for at least 4 weeks) you’ll know! RUN HAPPY! I ran my RESOLUTION RUN this morning to begin 2016! My finish time was fairly fast (1 minute behind my best) considering the past 2 weeks had been focused on preparing for the holidays and enjoying family rather than training hard.
I ran it in silence, without listening to the "voice coach" of the GPS app that tracks course, distance, and time. The start was at the pace I had hoped to run (this I visually checked on the phone). After that I checked distance when I thought I was hitting miles 1, 2, and 3. For some reason this Run did not start out as a joyous event. The tougher times of the past year seemed to occupy my thoughts more than the excited promise of the upcoming year. With junk weighing on my mind I was afraid this first run of the year would be crap rather than the foundation of hopeful success. So I decided to visualize the "demons" of the past year in the first 2 miles, and run them down like they were competitors, passing each one and leaving them behind. I told myself that after mile 2 I would visualize some "angels" ahead to chase and hopefully catch, these being positive events I could look forward to in the next year. IT WORKED. The 2nd mile was faster and the 3rd mile was fastest! The visualizations helped me look ahead to the brighter potential of 2016 in this short period of time, and run with determination. And I now have a goofy memory of catching angels in a foot race. HAPPY NEW YEAR TO YOU ALL...RUN HAPPY! |
BRIDGE TO PHYSICAL SELF
Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device. AuthorEARNED RUNS is edited and authored by me, runner and founder. In 1978 I began participating in 10K road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health and longevity. Archives
November 2023
CategoriesNew! Search Box
Earned Runs is now searchable! Check it out...
|