Weeks 15 and 16: The Final Weeks!

Wow...can you believe you've made it to the last two weeks?  Well, here you are...the sweet "taper" time where your body gets rested up for the big race.  Look forward to posts throughout these weeks to help you get even more ready for January 9th.  

WEEK 15

Monday, December 28th: 4 miles

Tuesday, December 29th: 3 mile tempo

Wednesday, December 30th: REST

Thursday, December 31st: 3 miles

Friday, January 1st: 2 miles

Saturday, January 2nd: 5 miles

Total mileage: 17 miles

WEEK 16

Monday, January 4th: 2 miles...with 4 1:00 minute pick-ups (like a tempo pace)

Tuesday, January 5th: REST

Wednesday, January 6th: 3 miles...with 5-6 :30 pick-ups

Thursday, January 7th: REST

Friday, January 8th: 2 miles--NO CORE WORK

Saturday, January 9th: RACE DAY!!

Good luck through the holidays....

Vacationing and holiday revelry often threaten to derail anyone's training.  But you've worked far too hard to let these next couple weeks throw you off, right? :)  And know that nothing makes you look or feel tougher than getting a run in when everyone else is lazing about eating snacks.*  So keep up that training!!

*this is not to say you can't indulge...you'll just be doing so with a lot less guilt! :)

Tuesday Track Workout

Warm-up: 1 mile

400 in 2:15

200 recovery

400 in 2:15

400 base pace

800 in 4:30

400 base pace

400 in 2:15

200 recovery

400 in 2:15

400 base pace 

800 in 4:30

1200 base pace

400 easy jog/warm-down

STRETCH!

**and don't forget to e-mail me or leave a comment on questions/topics you'd like covered during our final FOUR weeks!  it can be a small issue like race day nerves or a big one like race day strategy...

Weeks 13 and 14

IMPORTANT: Don't let your training go the waste!  Be sure to register for the race ASAP.  There is a "team" option, but that only makes puts you in the "team" competition, so just register as individuals: click here to go to the race registration.

Well, ladies, these are the last two "hard" weeks.  The 2 weeks after Christmas will be "taper" weeks, which will get your body prepared to race.  So, knowing that you've only got 2 weeks of harder runs, make them count and don't miss runs!  I'm so proud of everyone for making it to this point.  Tomorrow afternoon, I will also post multiple "runners of the week" to make up for my slacking.  Even if I haven't posted them, don't think I haven't noticed all your efforts.  I've also missed spending my Saturday morning with you guys...it was a great way to start my weekend.  Maybe I can talk you into keeping it up when I start back running again? :).

WEEK 13

Monday, December 14: 4 miles

Tuesday, December 15: TRACK workout -- 800s and 400s...details posted Monday afternoon

Wednesday, December 16: 6 miles

Thursday, December 17: 4 mile TEMPO

Friday, December 18: 3 miles

Saturday, December 19: 10 miles

total mileage: about 32

WEEK 14

Monday, December 21: 5 miles

Tuesday, December 22: TRACK workout (similar to Week 13 w/ lower total mileage)

Wednesday, December 23: REST

Thursday, December 24: 4 mile TEMPO

Friday, December 25: 2 miles...yeah, I know it's Christmas, but it's only TWO miles!

Saturday, December 26: 12-13 miles.  If I were you, I'd do the 13 for confidence's sake, but 12 is totally fine.  This will be an easy day to let yourself skip, but DO NOT DO IT!!  This is THE long run before your race.  Also, in terms of prepping your body for Jan 9th, it's important that you do this long run on THIS day.

total mileage: 28 miles

Finally, what topics would you like me to cover over the next 4 weeks?  E-mail me or post your ideas/questions on this post.  

Tuesday Track Workout

Sorry...I've been letting the holidays and the accompanying "to do" list distract me from the this blog...

Warm-up: 1 mile

400 in 2:10 (that's 9 minute mile pace)
easy jog for 200
400 in 2:10
easy jog for 200
"race pace+" 200
easy jog 400
400 in 2:10
easy jog for 200
400 in 2:10
easy jog for 200
2 "race pace +" 200s

Warm down for 800-1600m

Weeks 11 and 12 Workout Schedule

WEEK 11

Monday, November 30th: 3 miles

Tuesday, December 1st: Track Workout...same as last week

Wednesday, December 2nd: 5 miles

Thursday, December 3rd: 4 mile tempo

Friday, December 4th: 3 miles

Saturday, December 5th: 10 miles

WEEK 12

Monday, December 7th: 4 miles

Tuesday, December 8th: Track Workout TBA

Wednesday, December 9th: 7 miles

Thursday, December 10th: 4 mile tempo

Friday, December 11th: 3 miles

Saturday, December 12th: 8 miles 

Tuesday Track Workout

Do the same one as last week.  Have fun!

Monday Workout and Turkey Trot Report

Wow!  Those last two weeks went by so fast!  Tomorrow just run a base pace 3 miles...piece of cake.  Also, you need to post your "Turkey Trot" experience comments under this post.  I heard from Lena...she did awesome...I'll leave it to her to brag about the details.

I confess I did not actually run a "Turkey Trot," but I DID organize one for my family...it was a great way to start Thanksgiving day.  Hamilton (my little boy) and I also had a fun time making t-shirts for everyone. :)

Tuesday Track Workout!

Warm-up: 1 mile

400 in 2:15 (that's 9 minute mile pace)
easy jog for 200
400 in 2:15
easy jog for 200
400 in 2:15
easy jog 400
400 in 2:15
easy jog for 200
400 in 2:15
easy jog for 200
400 in 2:15

Warm down for 800-1600m

This will be a tough one, but you can do it! If you are running on a treadmill, run for 2:15 at 6.6 and 1 minute at a slower level. Good luck!

Saturday Run--November 21st

Well, it sounds like most of us won't be around for a group run this Saturday.  I'll be here, but (surprise, surprise) I will not be running 9 miles.  If you ARE going to be here and DO want to do a group run in the morning, please post your intentions...otherwise, we'll call this weekend an "on-your-own" run.

Also, I'd suggest taking along a GU packet and eating it (with some water...just run where there are drinking fountains) at the 45-60 minute mark.  Your body will need the calories, and you need to train your body to eat and digest on the go.  You can get GU (or the like) from a nutrition store or a running store. Do NOT eat a protein bar or the like...not for on-the-go consumption.

Finally, NINE MILES!  You guys are awesome and totally ready for this! 

Ok...this IS the real "finally": I need your current mile pace to create the upcoming track workouts.

Goals and Workout Schedule for Weeks 9 and 10

Goals

• Be consistent and diligent in your running and core work.
• Pick up your "base pace," what you're running on MWF.  Thanks to your training, this pace is faster than when you started.  Test yourself; push yourself.
• By the end of "Week 9," figure out your mile pace for your "base pace" and e-mail it to me...this is really important for the following weeks of training!  

Week 9

Monday, November 16: 4 miles

Tuesday, November 17: Track Workout (same as last week) WU, 4x200, 400, 4x200, CD

Wednesday, November 18: 4 miles

Thursday, November 19: 3 mile TEMPO

Friday, November 20: 3 miles

Saturday, November 21: 9 miles

total mileage: 27 miles

Week 10

Monday, November 23: 4 miles

Tuesday, November 24: TRACK WORKOUT: 400s. Details to come...

Wednesday, November 25: 5 miles

Thursday, November 26: "Turkey Trot" -- race 3 miles...even if you're not actually in a race!  Record your time.

Friday, November 27: 4 miles

Saturday, November 28: 6 miles

total mileage: 27 miles

Saturday Run - November 14th

In a nod to the first time I ran 7.5 miles, I am making you run the same course I did.  And, yes, I know it's not the 8 miles we had scheduled, but maybe 7.5 is mentally better for you :).  Start at either end of the bark trail (Rosecrans parking lot b/t Fry's and the mall) or Herondo. Run down and back.

Now here are some potential problems: 

1. It's Stake RS temple day that morning.  I will be going...some of you may be too.

2. If you are attending the temple, you may not get a run in until evening.  I don't feel good about people running on the bark trail at night (potential scary people and twisted ankles), so you'd need to map out an alternative.  Use mapmyrun.com, and you can even map one right from your house.

If you want to run as a group in the afternoon or evening, post your intentions here. I apologize for not remembering the conflict until now, but, hopefully, we can get something organized by late tonight.

Finally, I know 7.5/8 seems impossibly far but know that you are truly ready for this!  And once you do it, 13.1 will seem even more in reach.

Track Workout for November 10th

Ok ladies...this week we're upping the 200s by two.  So, warm-up 1 mile. Do 4x200 with 200 recoveries in between.  An easy 400.  Then a second set of 4x200s.  Remember to go hard but not so hard you can't keep a consistent pace.  Try timing yourself.

And, as a reminder, Alex's schedule has changed, so you're on your own in the morning!  Good luck and let me know how it goes...

Saturday Run - November 7th

Due to a longer run and a 9am start time of a crafting extravaganza, we will be meeting at 6:30 am at Valley Park!  But really, with the time change, it will feel like 7:30 :). 

The route: Run SOUTH on the bark trail until it ends.  Turn RIGHT and hop on the Strand going NORTH.  Run to 19th street in Manhattan Beach (that's past the pier).  Turn around.  Turn LEFT on Manhattan Beach Blvd...you get to conquer that little hill again.  Turn RIGHT on the bark trail and end where you began.  That sounds complicated, but it's basically a circle...we just needed to add a little more after MB Pier to make it 6 miles. 

Don't forget to bring a towel or something to do your core work on. Also remember you've got "homework assingments" due by tomorrow night!

Workout Schedule for Weeks 7 and 8 (and a homework assignment)

WEEK 7

Monday, November 2nd: 3 miles
Tuesday, November 3rd: TRACK workout...see October 27th workout for details
Wednesday, November 4th: 3 miles
Thursday, November 5th: 4 mile TEMPO run. I hope everyone has a watch (cheap ones at Target) and is doing these tempo runs...they are a great way to build up your pace and endurance. Run your first mile at warm-up to base pace. Then, go "hard" (about what you'd RACE--not just run--a 5K) for 90 seconds. Return to BASE pace for 2 minutes. Do 5 sets of these. Finish your mileage at base pace.
Friday, November 6th: 3 miles
Saturday, November 7th: 6 miles...meeting at 6:30 AM to accomodate "Super Saturday"

Total mileage: 23


WEEK 8

Monday, November 9th: 3 miles
Tuesday, November 10th: 3 miles...TRACK workout (details to come)
Wednesday, November 11th: 4 miles
Thursday, November 12th: 4 mile TEMPO (details to come)
Friday, November 13th: 4 miles
Saturday, November 14th: 8 miles

total mileage: 26


HOMEWORK

• Assignment #1. What is your "base pace"? Time yourself on a regular run (Mon, Wed, or Fri). Divide the time by the mileage to get your "mile pace." Remember this time! We will start using it as a reference for upcoming workouts.
• Assignment #2. "Reflection": It is next to impossible to coach people effectively without getting feedback from them. I also think it can be more challenging to be "honest" in your training if you don't have to "own up" to anyone. So, I want you to reflect on the last weeks of training and look ahead to the future weeks of training. Some questions you should answer inlude the following: How are you feeling? Are you being consistent in your workouts? What are you feeling successful with? What are you struggling with? What questions/concerns do you have now that we're 2 months away from the race? What goals do you have for the race and for the next two months of training? What can I do to help? ANSWER these questions and more in an E-MAIL to ME DUE THIS Saturday evening (katespjute@gmail.com). In your e-mail, also include your current mile "BASE PACE" you determined in "homework assignment #1."
• Homework Motivation: Get it done, and you'll receive a running-related surprise!

Monday and Tuesday...

I did not forget about you, I promise!  I'll be posting the next two weeks' training schedule tomorrow.  But to get you going...

Monday, November 2nd: 3 miles, base pace

Tuesday, November 3rd: TRACK workout...same as last week.

Things to work on for this week's track workout:

• not fading in the home stretch
• being more consistent in your 200 pace
• challenge yourself to jog the recovery...at least every other one
• STRETCH whatever was extra sore last week

Saturday Run - October 31st

We've got another 5-miler...just what you need to work off the candy that will be coming in that night!

We'll meet at Valley Park at 7:30am.  We will run south on the bark trail.  When it ends, we'll turn right and head to the ocean.  Instead of hopping on the Strand, you will turn left at the light and continue on (I think) Harbor Drive.  Run to and around Redondo Pier...and go back the way you came.  As usual, we'll meet up for stretching and core.

Something to think about: Our runs will be getting longer...should we start meeting at 7am once we hit 6/7 miles? 

Nutrition PLUS a Turkey Trot Challenge

NUTRITION

• How much protein do I need at this activity level? If you go to fitday.com and plug in your information, it will provide a chart breaking down recommended amounts of protein, carb, etc. About 5 months after I had Hamilton, I asked Heidi for a weight training plan. Knowing I was doing this and other cardio 6 days a week, Heidi gave me the following diet breakdown: 1590-1790 calories a day, 200-250 grams carbohydrates, 130 grams protein, 30 grams or less fat. Keep in mind I was also breastfeeding at the time, so I had to consume more calories than if I was only trying to lose weight. I should also add that, especially for our semi-vegetarian Megan, that it is very important to have a VARIETY of protein in your diet. I'll also add that our xc girls who were vegetarians tended to hit a wall mid-season--what got one girl over that hump was eating meat again. Seriously.
• What do you eat before and after your workouts? My favorite pre-run meal is one piece of whole wheat bread with some peanut butter and jam...it pretty much covers your bases. I also have to eat it at least one hour before running to avoid funny tummy. After, I like to hydrate and eat something pretty small...when I've run hard/long, I'm not "hungry hungry" for awhile. Gatorade can get some easy calories in you...and, oddly enough, chocolate milk is shown to be as good as or better than the old sports drink. Just remember that your body needs a healthy balance of protein and carbs. We will discuss what to eat during a run when we get our mileage up.
• How many calories a day would you recommend for someone who has a few pounds to lose? The answer to this question will vary person to person. I'm sure you all know that THE way to lose weight is to burn more calories than you consume (keep a food diary to track this). The tricky thing is that when you're training, you've got to make sure you're giving your body enough energy (calories) to be productive. We all know about "fat skinny people," right? We want to be in-shape at a healthy weight. Try checking out this website: http://www.phord.com/cc/. I would say that losing more than 2 lbs a week is a bad idea for any of you guys....save the bigger numbers for "The Biggest Loser." Finally, I have to add that the frequency and type of calories is important. Eat smaller portions more often (like every 3 hours...meals and snacks). And even though all your working out is creating a nice "burn," your body deserves to "burn" something better than McDonald's and Tuna Helper.
• How much candy CAN I eat...and not feel guilty? It's tough for me to answer this question because I'm the type of person who would rather exercise more and "earn" a cookie than go for total self-denial. :) For me, the moment I say "I can't have..." that's all I want. That said, I refer back to the answer above...if you're below your caloric intake for the day, enjoy a couple pieces guilt-free. I also think that the higher quality candy you have, the less you require to get your craving satisfied. For example, one See's chocolate will do you, but you're not so satisfied with a mini-Snickers.
• What can I eat for energy without just downing carbs? Some days I just need something to prop me up because I didn't get enough sleep the night before. My instinct is to reach for carbs and cola, but I don't want to do that. Good question, and one I'm sure most of the people in this running group can relate to. First off, don't be so quick to look down on carbs. Not all carbs are created equal. Eating whole grains (100%...labels can be tricky) will leave you feeling full longer. I would also try eating more often....and planning that snacking ahead of time. Have easy snacks around, like fruit and raw veggies, as an alternative to a piece of bread, Goldfish, etc. I know it's hard, but you actually have to fight your brain's natural tendencies on this one...we've trained our brains to crave the "bad" food and a stressed mind craves them even more. Check out Heidi's post on one study related to this.
• If I want to indulge, what is the least damaging indulgence? For example, is ice cream less evil than a cupcake? As I referenced in an earlier post, ice cream is better...more caloric bang for your buck and the vitamin D is great for women. I'm too lazy to find the link to the recent study on this...if you see Heidi, ask her about it:). I would also echo a point made earlier here: if you have been craving something specific for several days, give in....in moderation. For me denial leads to my trying to make other food fill in...unsuccessfully. So, instead, I'll tell myself, "Ok, if you still want this in a week or more, you can have it." Sometimes the craving lasts, other times it doesn't, but either way I can let my brain move on. Also, if you know you're going someplace that will have yummy "indulgences," simply adjust your calorie intake throughout the day to allow room for something a little naughty...
• Is it okay to replace a meal with a protein bar? I'm not a huge fan of protein bars. They are often not-great-tasting, not satisfying, and come with a lot of extra junk you don't want. I'm a big fan, though, of a protein smoothie. Check out labels on protein powders to make sure that protein grams and calories will work for you. For instance, watch out for the calorie-laden muscle building ones...unless you're doing body-building instead of running. We usually buy the brand "Gold Standard," which is 100% whey. With a protein smoothie, you're in control of what gets added to the protein...throw in some fruit, oatmeal, ice, peanut butter, a combo, whatever. And it is YUM.
• Not asked but I'm answering a few more things anyway...
• Make sure you're getting enough IRON. Iron deficiencies (anemia) are more common in women and in runners (you lose iron through your pounding feet...weird, I know), so women runners need to pay attention. If you're feeling uncharacteristically sluggish on your runs (for a period of time...you will ALL feel sluggish some days), get your iron levels checked. You will often have to be aggressive with your doctor to get this blood work done. Every xc girl who went in met with resistance. And do NOT accept "everything's normal" as an answer, as runners require a higher iron level than the general population. You need to know your actual number. Feel free to talk to me about an iron issues you might be having...
• You should not be "carbo loading."
• You should be drinking plenty of water...especially the day BEFORE you know you'll really need it (long run/race).

TURKEY TROT CHALLENGE

Sally suggested our little group try and get in a race before our big one in January. Because of our training schedule, none of the Christmas holiday ones really work...too close to the half-marathon and replaces a Saturday long run (not a good idea). However, Thanksgiving offers the PERFECT opportunity to get in a race experience, feel freaking awesome about yourself, and avoid some cooking responsibilities. Most areas have some sort of "Turkey Trot" Thanksgiving morning. Search for a race through active.com or by "googling" the words "turkey trot" and your town. I dragged Alex to one last year, and I (at least) had a great time :). If you don't want to pay for one or the one you'd go to is sold out or something, I still challenge EVERYONE to run a HARD 5k Thanksgiving morning....this is not a jog or even "base pace," this is you pushing yourself over 3.1 miles, and being really glad when you cross the finish line.

Tuesday Track Workout

**AS ALWAYS, WORKOUTS ARE RAIN OR SHINE**

I will be conducting our first Tuesday Track Workout at Aviation Track at 6am and 7pm (come to whichever is more convenient).  Plan on it taking about an hour total (probably less), so if you have to come a little later, we'll still be around.

1 mile warm-up (4 laps)

3 x 200 sprint with 200 recovery walk/jog in between

400 recovery jog

3 x 200 sprint with 200 recovery walk/jog in between

1 mile warm-down

stretch

core work (abs and push-ups)

Plan on ending the work-out feeling super tough!  And, of course, our walkers are encouraged to come out---this is the one time we can all be together :).

Saturday Run - October 24th...plus an apology...

I'll be out of town this weekend for a wedding, so I won't be there for the run.  I am nominating Lena to put everyone through a good core workout at the end of the run!

Meet at 7:30 at the start of the bark trail in HB/RB (on Herondo...aka Anita/190th).  Run down the bark trail until MB Blvd.  Turn LEFT and enjoy a nice downhill :) and view of the ocean...does it get better than this? (open your stride up on the downhill..feel like you're "floating" downhill.)  Turn LEFT when you reach the Strand and continue along it until it ends (there's a wall with pictures of Redondo Harbor).  Cross the street at the light and return to the starting location.

Now for the apology portion...I did not finish the nutrition post I wanted to write this week.  I have only semi-decent excuses, I'm afraid, and a fair amount of guilt.  So, I guess enjoy eating whatever you want this weekend, as you can claim total ignorance :).  As a tease/preview for the eventual post though, ice cream over cupcakes...for the Vitamin D of all things.

*reminder: next Tuesday--track workout at Aviation track...tentatively 6am or 7pm. If you are one of those who wanted a different time, please e-mail me, and we can see what adjustments we can make.

Workout Schedule for Weeks 5 & 6

First off, make sure you've read the post below regarding nutrition info and commented...

Week 5 (final week of "base" training)

Monday 10/19: 3 miles

Tuesday 10/20: 4 miles

Wednesday 10/21: 3 mile "Tempo Run" - Warm-up for the first mile; pick up your pace for 1 minute (a "tempo" pace--see post on pacing); return to BASE pace (NOT warm-up) for 2 minutes.  Repeat 5 times--no walking, stopping, etc.  Base pace the remainder of your mileage. 

Thursday 10/22: Cross-train min 45 minutes

Friday 10/23: 3 miles

Saturday 10/24: 5 miles

Total mileage: 18 miles

Week 6 (first week of "official" training!)

Ok, there's no playing around now.  You CAN commit yourself to a fairly rigorous training schedule for the next 2.5 months.  Not even Christmas can stop you from owning that half-marathon course.  So, tell yourself right now that these workouts are necessary, not some "day spa" moment you can squeeze in if you have the time*.  You can do this!

Monday 10/26: 3 miles 

Tuesday 10/27: TRACK workout-I will hold an AM and PM session. More info to follow.

Wednesday 10/28: 4 miles

Thursday 10/29: 3 mile TEMPO (same as last week's)

Friday 10/30: 2 miles

Saturday 10/31: 5 miles

Total mileage: about 21

*note: please let me help out if baby-sitting is an issue... 

Focus for Next Week: Nutrition

Nutrition is a HUGE category, so I'd like everyone to post their nutrition related questions WITH THIS POST (or e-mail me) between now and Tuesday, and then (hopefully!) I can get them all answered for you.  And they don't have to be strictly running questions (i.e. what do I eat before a run), they can be overall calorie intake ones as well.  

Thanks to Jill, Lena, Jessica, Kathryn, and a surprise mid-run appearance by Veronica for starting off my weekend so fantastically.  

Core workout today: 3 sets of 10 push-ups; 3 min of continuous abs--switch the exercise every 20 seconds; 30 second planks (felt easier than last week...rock hard abs, here we come!)

*I will be posting the schedule for the next 2 weeks in the next 24 hours....how exciting!

Saturday Run - October 17th

Wow...it's almost the weekend already!  I hope everyone's managed to make it through a week filled with the challenge of rain.  For those of you (rightfully) undeterred by the weather, I am sure you are feeling much tougher and more like real runners.

This Saturday we'll be running another 4 miler, but this time I've designed a route to give you a couple different terrains AND one pretty good hill.  Decide now that you will not walk up this hill!  Just shorten your stride, resist slouching your shoulders, work those arms, and before you know it, you'll be at the top.

So, we'll be meeting at Valley Park again (Gould/bark trail) at 7:30.  We will run down to the Strand, up to 30th Street in MB, turn around, turn UP Manhattan Beach Blvd (that's our hill), and then turn right on the "bark trail/green belt" to head back to Valley Park.

Looking forward to seeing everyone!

Pacing

When you first get into running, it's difficult to imagine running at different paces.  You can really only imagine having one pace: the slow survival one.  However, as you run more often, you will discover that your body actually has different "gears."  It is important to develop several of these "gears":

• warm-up/cool down: slow, easy pace you begin and end runs with
  
• base: the pace you'll do your longer runs in; you feel like you can do this one forever...but you're breathing a little more than on a warm-up
• tempo: pushing yourself a bit more, less talking with this one, but it's not as fast as what you'd race at.
• race: however fast you can run over a 5k, 10k, etc.  You will be done when you finish.
• sprint: faster than "race" because it is done over a shorter distance.

So what do these paces have to do with your training and race day? EVERYTHING.  We will be beginning our serious half-marathon training next week, which means you will have THREE KEY workouts each week designed around the development of these paces.  Tuesday we will be working at sprint and race pace.  Thursday will be more moderate at a tempo pace.  Saturday, which will continue being our long day, will work at your base pace because that run is about logging mileage and working on endurance rather than speed.  As you progress through your training, you will become more aware of your different "gears" and each of them will become faster.  For example, here are (roughly) some paces I went through, moving from "just had a baby" to "training for a marathon," by utilizing different running workouts:

warm-up/cool-down: 12 min pace to 9:30 min pace

base: 11 min to 9 min

tempo: 9:30 min to 8 min

race (5k): 9:00 to 7:00 min

I did NOT see a drop in my pace or an increase in my running capabilities until I started injecting different workouts in my running.  So, if over the next months, you push yourself in the key workouts, you will also find each of your paces getting faster and feeling more in control of your runs.  One word of caution, though, initial drops in mile pace are significant; the faster you get, the less time you'll be taking off. BUT don't feel like you're not still improving: you are.  When our varsity xc kids improved their 5k time by 15 seconds it was like taking over 90 seconds off a freshman time. 

You might be saying to yourself right now, "But I don't care how fast I run the half. I just want to survive it!"  Well, if you did all the mileage requirements from now until race day, you would most likely finish the race, but you would not feel as strong or as in control.  Running at the same pace everyday causes you to plateau early and often because your body adapts to what you ask of it.  If you're changing things up regularly, you body/muscles have to work harder and become stronger and smarter...and don't you want to run those 13.1 miles with a tough, strong bod?

Saturday Run Report+

*Another great turnout on a Saturday morning!  I had such a good time running with everyone today.  I told Alex how well everyone is doing and that I can't imagine anyone NOT running the half in January.  For those that missed the core workout or want a reminder, we did the following set 2x and :30 planks:

• 8 pushups then rollover and
• 8"boat" sit-ups
• 8 pushups
• 16 bicycles
• 8 pushups
• 8 regular crunches

And don't forget to do something like this EVERYDAY. 

*"This is hard...how am I ever going to do nine miles?"  I heard some variant of that question several times today, and as I was showering I came up with a metaphor to help keep your training a little more in perspective (yeah, I coached high school xc, but I was an English teacher first!).  You have just finished the 3rd of 4 weeks of "base training," which is like digging out the foundation to build a house.  It's not too exciting, but it has to be there or you have nothing to build on.  So, worrying about "nine miles" now is like looking at the foundation and saying, "Well, how am I going to make dinner in there?" or "Where am I supposed to shower?"  A little silly, right?  If you were ready to bust out 9 or 13 miles now, you wouldn't need the next few months of training!  Keep up with the daily workouts, and I PROMISE you will be ready for each mileage increase...that doesn't mean, of course, you won't feel challenged, just that your body will be ready. 

Saturday Run - October 10th

I am so excited to participate in my first training run with all of you! I can't think of a better way to start my Saturday...especially as I plan on stuffing myself at the Faulkner Farms pumpkin patch bbq later.

I've heard that a couple people are feeling a bit sore, so we're going to keep it pretty flat and soft by staying on the bark trail. This week we'll meet at 7:30 at the Redondo Beach start of the bark trail, which is on Herondo (drive south on PCH; turn right at Herondo (aka Anita/190th--it's where the big Redondo Beach Harbor sign is); park before the stop sign, as it's parking meters after that point.  There is plenty of free street parking, and the trail is right at that first stop sign.  We'll then run 2 miles out and 2 miles back, just use the 1/4 mile trail markers.  If you can't stand the suspense of not knowing where the turn around is, it's about 5th street in Manhattan Beach.

Need something else to look forward to? I'm planning on putting you all through a solid core workout after we stretch out.  At the end of all this training, our ward will have the most six packs of any Relief Society!

Running Form

Ok, I said this week's focus would be "pacing," but I changed my mind.  We'll focus on pacing as we end our base training and begin our official training (that's in less than 2 weeks!).  This week, I'd like people thinking about and working on their running form.  To begin, I should say that there isn't ONE form to use.  In fact, one of the "ugliest" runners I've seen ran on the top varsity team in state.  Everyone naturally runs a certain way (hence the existence of both neutral and stability shoes)...you can only adjust to run more efficiently.  EFFICIENCY.  That is why form is so  important.  Good form leaves you with more energy for the actual running.

Arms/Shoulders

• Your arms should be bent at the elbows and swing at about waist level.  If your hands can touch your sportsbra, you are too high.  When you get tired, it's easy to let your shoulders creep up.  Shake your arms out and get them back into position. 
• Your arms should NOT cross your body.  Think of an invisible line down your torso and don't cross it.  Your body follows your arms, so when you cross your body, your hips tend to follow, which means your body has to readjust each time to keep you running straight.  Don't waste that energy.  The stronger your core becomes (are you keeping up with sit-ups??) the less of an effort it is to keep your torso still and strong.
  
• When you're running at a slow or moderate pace, you do not need to swing your arms very much.  If you don't think about too hard, they will naturally swing about right.  No reason to expend energy on your arms when you don't need to.  But sometimes you do... When you are sprinting (like to the finish line!), you will pump your arms strongly, like you're hammering something behind you.  When you are working uphill, you will also want to use your arms more...do so, just keep those shoulders down. 
• Your hands should be relaxed.  Clenched fists mean you are tightening all those muscles up your arm.  Again, a waste of energy and why I don't like running with anything in my hands.

Legs/Feet

• The stronger you become, the better your form in this area will become because your leg muscles will keep everything in place and working appropriately.
• You can tell a lot about your form in this area by listening to yourself run.  You shouldn't really hear your feet hit the pavement.  If you do, you are running "too heavy," which you can often fix by focusing on your feet coming OFF the pavement rather than landing ON it. 
• Long distance running requires less driving of the knees.  Save that for intervals and your finish line sprint. That said, if you hear your feet shuffling, you've got to drive those knees a little more to raise your feet higher.  Shuffling often happens when you're tired, but it will only make you more so. It's like putting on the brakes with every step.
• Long distance (vs. sprinting) also requires smaller strides.  So, you will take more steps over 200m than a sprinter only running that distance would.  Don't worry about eating up pavement with each stride....waste of energy.  When you are running uphill, you will shorten your stride more (think of the difference going upstairs one vs. two at a time).  Conversely, downhill it is more efficient to lengthen your stride.  Changing strides during a run is also a good way to get a second wind, as different strides engage muscles in different ways. 

Head

• One way to tell if a runner is tired is if their head is bobbing all over the place.  Keep your head still but relaxed, focusing on the road a half a block or so in front of you.  Your body often follows your head, so if it's bowing, your chest isn't as open and your shoulders aren't as strong.  To the side or back, you are also propelling the rest of your body in a direction you don't want to go, which (are you tired of this yet?) means you have to spend energy readjusting to get on the right course.  What a waste!

I will be at the run this Saturday, so if anyone has any questions about their form, I'd be happy to watch you run around. :)

Saturday Run Report

Okay ladies, near and far, wherever you ran today, please post a comment about it!

We met up at Valley Park this morning and ran along the beautiful strand. It was awesome. We took a little detour to avoid running into the racers (for the Hometown Fair). Speaking of which, I think some of our group ran a 10K this morning at the Hometown Fair? Please tell us about it! We are proud of you.

Also, may I suggest checking the blog before you go to bed on Friday evening? That way you will see any updates on where we are going to meet. Those updates may be in the comments of the top blog post. When we meet up, we will wait for 5 min (until 7:35) and then we are off and running!

One more thing: I think we need a name for our group! So if you have any ideas, please post them. :)

Saturday Run

Three miles this week!  Meet at Valley Park again (Valley and Gould), but run down Gould to the Strand.  Take a right and run until 21st Street in Manhattan Beach (it's past the Pier) and turn around.  Be sure to enjoy some good stretching time in the park with everyone.  

Remember that these "long run" days are about building endurance, not speed.  Run at a pace that is comfortable and allows you to talk to someone fairly easily.  Next week I will write a post talking more about pacing.  Oh, and please resist the urge to walk up Gould...finish the run right! :)

Have fun...and I look forward to joining you next week!

*Sorry about doing 2 posts in one day...make sure you read the post below.

Running Equipment

The cool thing about running is that it doesn't require much in the way of equipment: shorts, top, socks, shoes.  Pretty simple, but there are a few things to be aware of as you shop.

TOPS: I like to run in a tank top or a looser-fitting shirt (cotton or dri-fit).  I feel too constricted in tighter cotton shirts.  I have the whole range, from Hanes boy t-shirts to nicer Nike tanks.  I like them all.  I wouldn't invest in a running jacket...not around here.  You'll want to ditch it a mile into your run.  Quick tip: I've found that Marshall's often has reasonably priced athletic clothing.  

BOTTOMS: I really prefer running in shorts.  Go longer or shorter, depending on comfort (i.e. thighs rubbing uncomfortably together? Go longer).  However, if you want to go with pants, stay away from anything loose and cotton (too hot, doesn't move/breathe how you want it to).  Nike makes some pretty cool leggings (saw them at Kohl's last night on sale for about $30). 

SOCKS: I like a blend b/c it breathes better. I also prefer a thinner sock, but everyone's different on this one.

SHOES: The biggest investment you should make is in your shoes.  A good shoe will help you run better and prevent injury.  If you are running in a shoe you've had for years, STOP!  Go buy a new pair ASAP!  I was horrified when I discovered Alex was running in a 3-year old pair of sneakers from Payless.  Shoes are NOT the time to save money by staying away from name brands.  The name brands cost more because of the technology....and they are worth it.  I bought a $135 pair for my marathon (most I'd ever spent), and they made a HUGE difference.  After 26.2 miles, I was definitely tired, but I had no sense that my body was pounding the pavement.  Here are some basic points to know when going running shoe shopping:

• Go to a speciality running store like Village Runner or Roadrunner Sports.  The salespeople know their stuff and can help you choose the best shoe for your needs.  Once you know your shoe, feel free to find a good deal on it at Sports Authority, etc.
• Running vs. Cross-trainers:  DO NOT buy cross-trainers.  You need RUNNING shoes.  There is a definite difference between the two.
• Foot strike: Do you have a neutral strike or do you pronate?  Don't know? Ask the salesperson.  You will buy a neutral or stability shoe based on this information.
• Mileage: You do not need to buy a high-end marathon training shoe.  You also shouldn't waste your money on a shoe made for someone running a few miles 3x a week.  Tell the salesperson you are a beginning runner training for a half-marathon in January. Your mileage will peak in the 35-40 miles/week range.  You should get a new shoe every 300-500 miles.  Failure to do so results in hurt knees, etc.
• How many?  Shoes need 24 hrs to recover, so it might be a good idea to buy a second pair to rotate.  To maximize cost, you may want to buy a lower and higher mileage shoe.  
• Brands. I love Aasics and Saucony.  I feel ok about Nike. My sister-in-law swears by Mizunos.  Try on a variety to see what best fits you.
• Size. You will wear one size (or more) larger in running shoes than in your regular shoes.
• Trial run....literally.  Run around the store in the shoes. Village Runner is even cool with you running through the parking lot.  They should feel comfortable IMMEDIATELY.  

Saturday Run and Week One Report

It looks like we are getting quite the group put together!  I am really excited and know that everyone is going to have great support and inspiration as a result.

*This Saturday is our first "long" run...2 miles.  Meet at 7:30 at Valley Park (just off Valley and Gould) to take advantage of the fabulous green belt/bark trail (soft surface!).  Follow the trail NORTH (turn left) ONE mile (there are diamond signs every 1/4 mile) and turn around and come back to enjoy some stretching in good company.  It doesn't matter how fast you run it...just keep running the whole time.  Unfortunately, I'll be out of town the next two Saturdays, so I'll be missing out on this initial group bonding.  Bummer. :(

*You are almost finished with your first week of training!  How did it go?  What happy moments did you have? What problems do you anticipate/worry about?  Take a moment this weekend to comment and see how your other awesome runner buddies are doing.  We'll do this every week to help us stay focused, committed, and supported.

*Finally, think about what times during the week will work best for you and e-mail me.  We can then start putting together mini-groups throughout the week.  Of course, running solo can also be a nice escape from things, depending on the day.  I just want to make the training as "easy" as possible...well, the logistics anyway :).

Training: The First Four Weeks

The goal these first 4 weeks is to get your body used to running 5-6 times a week.  We'll be worrying more about mileage the final 12 weeks.  By building your base slowly , you can avoid a lot of running injuries.  That does not mean, of course, that you won't feel sore (run through this kind of "pain").  Good shoes (I'll write a post on this next week) and stretching (see "Training: General Overview) can decrease the amount of soreness.  However, there are some common beginning running "pains" to be aware of:

*Sore Knees I.  Soreness UNDER the knee cap happens frequently.  Generally, this feels better the longer you get into your run.  I like to stop and sqaut down to stretch my knees out (not like a a true "squat"... but one where your bum is almost on the ground and your knees are totally bent).  Icing after your run is also helpful (frozen peas work great...about 10 min each a couple times a day).  

*Sore Knees II.  Soreness on the OUTSIDE of your knee.  Often this indicates a sore IT Band NOT a sore knee.  Crazy, huh?  The IT band is a group of fibers that runs along the outside of your thigh from your hip.  Rolling on a tennis ball, running a rolling pin down your thigh, and (best) rolling on a foam roller are easy ways to make you feel better.  And by "better," I mean, that it will hurt like crazy, but you'll feel better when you're running.  Do this everyday.  

*Shin Splints.  We always had some freshman runner getting these.  Ice.  Stretching is a great way to prevent them...don't do too much stretching, however, if you have them.  Taking a day off (or more, depending on the severity) isn't a bad idea.

Look for future posts on shoes, nutrition, etc.  I will also be choosing a "Runner of the Week" each week...feel free to e-mail me your nominations because I can't know what everyone is doing out there.  Also be prepared to post your feedback, comments, and questions to make our training group really feel like a group. :)

Now (FINALLY) the actual training plan:

September 21-27

Monday: 1.5 miles (no walking...you can do this, seriously. It was our only rule as coaches, and my only "rule" now)

Tuesday: 1.5 miles

Wednesday: 2 miles

Thursday: 30+ minutes of cross-training (power walk, pilates video, cycle, elliptical, aerobics class, whatever, but you must do SOMETHING).

Friday: 1.5 miles

Saturday: 2 miles (our group run day...details to come each Thurs/Fri).

total mileage: 8.5

September 28-October 4

Monday: 1.5 miles

Tuesday: 2 miles

Wednesday: 1.5 miles

Thursday: 30+ minutes of cross-training

Friday: 2 miles

Saturday: 3 miles (group run)

total mileage: 10

October 5-11

Monday: 2 miles

Tuesday: 3 miles

Wednesday: 2 miles

Thursday: 30+ minutes of cross-training

Friday: 3 miles

Saturday: 4 miles (group run)

total mileage: 14

October 12-19

Monday: 2 miles

Tuesday: 3 miles

Wednesday: 2 miles

Thursday: 3 miles

Friday: 2 miles

Saturday: 4 miles (group run)

Total mileage: 16

Training: General Overview

The Southern California Half Marathon is Saturday, January 9th (details can be found through active.com).  That gives us 16 weeks to train....plenty of time, I promise.  The first 4 weeks will be about building a base, getting your body used to running 5-6 times a week.  So, the mileage will start off quite low, eventually building to over 30 miles a week.  Each run should go through the following steps:

1. Warm-up.  Unless otherwise noted, this can be part of your actual miles.  I like to start off slower, and then get faster as my legs loosen up.  Do NOT stretch unless you have warmed up!  This can result in pulled and tired muscles...before you even start your workout!  I actually don't ever stretch at the beginning of a run unless I hit a traffic light or something.

2. The Run.  

3. Cool down/stretch.  I like to walk around a little bit after my run is finished, getting my heart rate down and breathing back to normal.  You don't want to stop too quickly...give your body a chance to transition.  Once I've done this, I stretch.  Stretching after your run is VERY important.  I like to go through the following stretches (hold each stretch about 30 seconds):

*Toe Touch (feels great on those hamstrings!)

*Toe Touches with your right foot crossed over your left, then vice versa.

*Lunge (front knee bent, back leg straight...more standing than a full lunge)

 *Reverse Lunge (bend back leg slightly--you feel like your sitting on that hip--, straighten your front leg, and flex your front foot

*Calf stretch

*Achilles stretch (be careful not to over do this one)

*Butterfly

*Hurdle Stretch

*Quad stretch

*Hip stretch (lie down in sit-up position, cross one ankle over the opposite knee, and pull--from behind that knee--your leg toward your chest)

*Anything else that seems sore or tight.  Be careful NOT to stretch any area that seems "pulled" or "strained."

4. Core Work.  Do sit-ups and push-ups everyday.  A strong core is HUGE for a runner.  Among many advantages is that a stronger core means fewer side cramps and increased ability to maintain proper form...even when you're getting tired. 

Introductions

This blog is designed for the MB Ward women crazy enough to tackle a half-marathon a week after the Christmas holidays.  You will find training schedules and tips here, as well as the opportunity to post questions, comments, and encouragement for your fellow runners.  I have designed the training schedule for beginner runners...those that have not really ever run or have been taking an extended break from it.  If anyone out there is less of a beginner, let me know, and I will tailor something to your needs.  As a final note, I don't claim to be any kind of an expert...I'm basing these next 16-17 weeks on my cross-country coaching background, my experience running and training for races, and good old Internet research.  So, feel free to jump in with any new facts, ideas, and so on.  

Congratulations for making the awesome decision to get running!