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!