Got to make this short as I've got sick kids with Dr's appointments, everyone should be following the same workouts as last week.
Pacers selections for RnR have been made, if you are pacing make sure that you get your entries in before June 1. Also please add yourself to the pacer group I added to the community section of the web site. Adding a picture would also be good as I want this to be a place where those that are going to paced by you can can see what you look like and ask any questions they might have. After the race you can remove your lovely mug.
Ok got to run. I'll see you tonight or tomorrow night.
Tuesday, May 25, 2010
Wednesday, May 19, 2010
Open pacer spots
Here are the spots needed to be filled for pacing for RnR. A requirement of that is working the pacer booth at the expo Enid can fill you in on that mocharn@gmail.com. You get free entry into the event, the deadlind is June 1st. Let me know asap if you can fill a spot.
Marathon: 3:00 6:52 - 2 people needed
Marathon: 3:10 7:15- 2 people needed
Marathon: 3:15 7:27- 2 people needed
Marathon: 3:20 7:38- 2 people needed
Marathon: 3:30 8:01- 2 people needed
Marathon: 4:30 10:18 1 person needed
Marathon: 5:00 11:27 1 person needed
Half Marathon: 1:35 7:15 1 person needed
Marathon: 3:00 6:52 - 2 people needed
Marathon: 3:10 7:15- 2 people needed
Marathon: 3:15 7:27- 2 people needed
Marathon: 3:20 7:38- 2 people needed
Marathon: 3:30 8:01- 2 people needed
Marathon: 4:30 10:18 1 person needed
Marathon: 5:00 11:27 1 person needed
Half Marathon: 1:35 7:15 1 person needed
Tuesday, May 18, 2010
Mid week update, how many days do you run?
Cap City Results Warm and a bit humid.
Carol 3:55
David 4:18
Green Bay (WI) Marathon
Sub 3:24
Nice Job everyone!
As I delve into the questionnaires that I receive from those that are taking me up on the PTP (personal training plans) and for that matter in a few discussion I've had with other group members it strikes me how many people only run 3-4 days a week and I bet there are those that only run a couple of days a week. They also aren't adding another component like biking or swimming to make up for the loss of running.
For those that are looking to improve your running it goes to follow that the more you run the better shape you'll be in, the better shape you're in should lead to better results right?
Here's how I see it. There are 7 days in a week right? if you only run 3-4 days of seven that ,means you not also running for 3-4 days. I've always been a believer that you lose fitness faster than you gain it. So if we work with that the best you're going to do with the plan is maintain at best and I just don't see how you'll improve. I mean if you look at it monthly that means you're not running 15 or more days out of the month. Seems like a to to me.I don't care how many long runs or speed work you add I don't think that as they say is a winning formula.
That's is why my training plans have 5 days built into it and think find you'll most do.
One of the main reason I build in 5 days is that I would also argue that you might have a better chance of getting injured with less running. Now I'm not saying you need to go out and hammer every run but I do think your easy day runs are in a way therapeutic plus building a little more strength. So the day after a hard workout it's probably better to go for a nice easy run, getting the blood flowing and stretching out your legs rather than sitting around resting thinking that is allowing you to recover.
I can tell you from personal experience when I was competing I would run 100-120 miles week, with most days having two runs in them. If I didn't get in my morning run my afternoon run always seemed tougher. So if I didn't run in the morning not only was I missing a workout but I think the way I loosened up for the day and that in the end made my afternoon work a bit easier. It was like I needed to run more to be able run more.
Now no body here is going to running like that but if looking to improve your running performance I might dedicate a little more time to your recovery days as they a long with improving your fitness will help you recover from you hard days and in the end make your running a bit more enjoyable and hopefully injury free.
Carol 3:55
David 4:18
Green Bay (WI) Marathon
Sub 3:24
Nice Job everyone!
As I delve into the questionnaires that I receive from those that are taking me up on the PTP (personal training plans) and for that matter in a few discussion I've had with other group members it strikes me how many people only run 3-4 days a week and I bet there are those that only run a couple of days a week. They also aren't adding another component like biking or swimming to make up for the loss of running.
For those that are looking to improve your running it goes to follow that the more you run the better shape you'll be in, the better shape you're in should lead to better results right?
Here's how I see it. There are 7 days in a week right? if you only run 3-4 days of seven that ,means you not also running for 3-4 days. I've always been a believer that you lose fitness faster than you gain it. So if we work with that the best you're going to do with the plan is maintain at best and I just don't see how you'll improve. I mean if you look at it monthly that means you're not running 15 or more days out of the month. Seems like a to to me.I don't care how many long runs or speed work you add I don't think that as they say is a winning formula.
That's is why my training plans have 5 days built into it and think find you'll most do.
One of the main reason I build in 5 days is that I would also argue that you might have a better chance of getting injured with less running. Now I'm not saying you need to go out and hammer every run but I do think your easy day runs are in a way therapeutic plus building a little more strength. So the day after a hard workout it's probably better to go for a nice easy run, getting the blood flowing and stretching out your legs rather than sitting around resting thinking that is allowing you to recover.
I can tell you from personal experience when I was competing I would run 100-120 miles week, with most days having two runs in them. If I didn't get in my morning run my afternoon run always seemed tougher. So if I didn't run in the morning not only was I missing a workout but I think the way I loosened up for the day and that in the end made my afternoon work a bit easier. It was like I needed to run more to be able run more.
Now no body here is going to running like that but if looking to improve your running performance I might dedicate a little more time to your recovery days as they a long with improving your fitness will help you recover from you hard days and in the end make your running a bit more enjoyable and hopefully injury free.
Tuesday, May 11, 2010
Mid week Update
Now that the weather seems to have moved in a positive way, meaning it's warmer and sunnier, your training should be better and more productive. It's always easier to run in that environment and even easier when you've had bad conditions to train in.
Now that many of you have completed your spring event it's time to start planning for what's next. First though make sure that you have recovered from you latest event. It's hard if you have a great race not to want to get back up on that horse and ride but you need to give your body and MIND some time to recover not only from the race but the training. Now I'm not saying do nothing I'm just saying go a little easy for a couple of weeks and then maybe change the focus of your training for a a few weeks or so. That's one of the big reason's I'm big on people following up there marathon training with a good 5K 10K program not only because it will help your speed, it will also change your mental focus, which I think gives your mind a break.
I know you just had a big PR and you've got visions of an Olympic team berth, but don't get caught up in the excitement and jump right back into training before you've recovered from you latest event. More likely you'll just crash and burn a few weeks down the road. Hey go easy for a couple /few weeks and enjoy the nice weather.
For those looking down the road to the fall and a big event make sure that you add or join a group on the site.
As I mentioned to the group on Saturday tomorrow is my 50th and I'm not sure I'll be attending the workout in Kirkland tomorrow. I have no problem going but the hard part is that my kids are more excited about it than I am ( as you can imagine) so I feel I would let them down if I didn't let them celebrate this grand affair with me.
Now that many of you have completed your spring event it's time to start planning for what's next. First though make sure that you have recovered from you latest event. It's hard if you have a great race not to want to get back up on that horse and ride but you need to give your body and MIND some time to recover not only from the race but the training. Now I'm not saying do nothing I'm just saying go a little easy for a couple of weeks and then maybe change the focus of your training for a a few weeks or so. That's one of the big reason's I'm big on people following up there marathon training with a good 5K 10K program not only because it will help your speed, it will also change your mental focus, which I think gives your mind a break.
I know you just had a big PR and you've got visions of an Olympic team berth, but don't get caught up in the excitement and jump right back into training before you've recovered from you latest event. More likely you'll just crash and burn a few weeks down the road. Hey go easy for a couple /few weeks and enjoy the nice weather.
For those looking down the road to the fall and a big event make sure that you add or join a group on the site.
As I mentioned to the group on Saturday tomorrow is my 50th and I'm not sure I'll be attending the workout in Kirkland tomorrow. I have no problem going but the hard part is that my kids are more excited about it than I am ( as you can imagine) so I feel I would let them down if I didn't let them celebrate this grand affair with me.
Saturday, May 8, 2010
Saturday Weekend Run 5.8.10
Had a great day for a run, first Saturday that wasn't cold, windy and wet in a long time. Had a few early members head out for 20 at 7:00. The rest of the group showed up a little later with many of them sporting their new finisher t-shirts from Eugene. Ken was with them waiting to show me his mile splits from Eugene. I would have to say they were impressive. The first quarter of the race were at 9:00-9:10 pace, the next quarter he moved it to 8:45-9:00, he really got rolling over the 3rd quarter (maybe a little to fast with an 8:30 in there) and finished up pretty strong although his last two miles were at 10:00 per mile. You know he probably should have kept that 3rd quarter in the 8:45 range but as I told him when you're rolling and feeling good you just got to go. Over all though I think he had a great run and a 7 min PR to boot. There were many more results like his so great job everyone.
With many of you finishing up with your spring event, time to start planning for your next endeavor. First make sure that you allow yourself time to recover. For a half marathon 2-3 weeks, for a marathon 3-4 weeks. What I mean by recover is not sitting on your butt eating bon bons, I mean easy runs with any quality being on the easy side. This will allow yourself time to physically heal from your event as well as mentally get a break from all of the hard training you did over the last few months which will let your head heal and start fresh again.
For those looking for a more personalized training program I'm now offering what I call PTP. I've added a new level of membership. I call it PTP - personal training plans. Over the last year the groups growth has leveled out a bit. This will allow me to do what I have wanted to do for some time and that is provide a more personal approach to the training. So now we have PTP.
So the way it works is that you pay the fees as they have been and have access to the group and current training plans so nothing will change in that respect but if you want a more personal training plan based on your goals and abilities you'll pay an additional $100 (for 6 months) I'll then send you out a questionnaire and based on the information I receive from that I'll put a plan together, If I already know you and have a pretty good idea about your goals I can go from there and we can adjust as we go if needed. Also I'll provide a weekly log sheet for you to complete. This will give me an idea on how you're doing. The monthly plan will remain you'll just pay the extra $100.
If you have any questions about this let me know and if you're interested you can go here and sign up.
I was able to get lessons today from Josh on how to run a 4 hour half marathon, it was very informative
Up next is Capitol City Marathon next week followed by the Newport Marathon (Oregon) the first week of June.
With many of you finishing up with your spring event, time to start planning for your next endeavor. First make sure that you allow yourself time to recover. For a half marathon 2-3 weeks, for a marathon 3-4 weeks. What I mean by recover is not sitting on your butt eating bon bons, I mean easy runs with any quality being on the easy side. This will allow yourself time to physically heal from your event as well as mentally get a break from all of the hard training you did over the last few months which will let your head heal and start fresh again.
For those looking for a more personalized training program I'm now offering what I call PTP. I've added a new level of membership. I call it PTP - personal training plans. Over the last year the groups growth has leveled out a bit. This will allow me to do what I have wanted to do for some time and that is provide a more personal approach to the training. So now we have PTP.
So the way it works is that you pay the fees as they have been and have access to the group and current training plans so nothing will change in that respect but if you want a more personal training plan based on your goals and abilities you'll pay an additional $100 (for 6 months) I'll then send you out a questionnaire and based on the information I receive from that I'll put a plan together, If I already know you and have a pretty good idea about your goals I can go from there and we can adjust as we go if needed. Also I'll provide a weekly log sheet for you to complete. This will give me an idea on how you're doing. The monthly plan will remain you'll just pay the extra $100.
If you have any questions about this let me know and if you're interested you can go here and sign up.
I was able to get lessons today from Josh on how to run a 4 hour half marathon, it was very informative
Up next is Capitol City Marathon next week followed by the Newport Marathon (Oregon) the first week of June.
Tuesday, May 4, 2010
Mid week, had a bad day?
Great job to everyone who raced over the weekend. We had members in Eugene for the half and the full, at Avenue of the Giants marathon in California and at in Pittsburgh, Tacoma, Spokane and Vancouver for races. Pretty busy weekend. From all accounts most had good runs. I posted results for all but Vancouver and Tacoma, have been struggling with the web sites and not really able to access much. If you want to send them my way I would love to see them.
As I mentioned most had great runs but with a group this size unfortunately some don't have such great runs. What to do? Well of course we could sit around feeling sorry for ourselves, I've tried that, boring. Could get back on that horse and ride, done that, was ok. I think the best thing to so is sit down take a look at your race and examine it and see what the deal is. I think if you can figure out the deal then you're able to create a bit of closure, move on and learn from it so that it's less likely to happen again. Other than the obvious reasons, like bad weather what else might have caused your downfall .
Did you follow your race plan? If so was your race plan realistic? Did you go out too fast? Were you properly hydrated? Did you eat right? Did you try something new like new equipment, food or clothing? I myself have been guilty of pretty much all of those. Then there is always the dreaded "had a bad day" not much you can do about that bad boy. He/she is out there waiting for the unsuspecting and no matter how well you've trained, paced yourself, enjoyed the perfect weather he'll just jump on your back and ruin a perfectly good few months of training.
If you fall in to the category of having a bad day. The thing to remember here though is even though "having a bad day" has ruined that day for you, you are in great shape. That also goes for the other possible reason you may not have performed as expected. It's easy to get bummed out but you just have to take it for what it is, an experience you can learn from even if having a bad day was on your back.
What I would do is remember in the end you your race may have ended up being one hell of a workout, one that will make you stronger. If done right you can jump into another race soon if you don't feel too beat up. You can use your great base and add some 5K /10k workouts to improve at those distances which in the end will help you in your longer races.
If nothing else remember there are always more races.
As far as workouts go this week, the planned workout is the 2mi TT which of course those who raced over the weekend can site out of. For you I would go for a light run with maybe a few strides in to stretch things out. If you have an upcoming race for those doing the workout plan to add a little to the end of the TT.
For those that are going the personal training plan route (PTP) I'm working on a way to share those via the web site, something you'll be able to post to so that we can share the workouts and you can provide your actual; workouts as well as feed back.
As I mentioned most had great runs but with a group this size unfortunately some don't have such great runs. What to do? Well of course we could sit around feeling sorry for ourselves, I've tried that, boring. Could get back on that horse and ride, done that, was ok. I think the best thing to so is sit down take a look at your race and examine it and see what the deal is. I think if you can figure out the deal then you're able to create a bit of closure, move on and learn from it so that it's less likely to happen again. Other than the obvious reasons, like bad weather what else might have caused your downfall .
Did you follow your race plan? If so was your race plan realistic? Did you go out too fast? Were you properly hydrated? Did you eat right? Did you try something new like new equipment, food or clothing? I myself have been guilty of pretty much all of those. Then there is always the dreaded "had a bad day" not much you can do about that bad boy. He/she is out there waiting for the unsuspecting and no matter how well you've trained, paced yourself, enjoyed the perfect weather he'll just jump on your back and ruin a perfectly good few months of training.
If you fall in to the category of having a bad day. The thing to remember here though is even though "having a bad day" has ruined that day for you, you are in great shape. That also goes for the other possible reason you may not have performed as expected. It's easy to get bummed out but you just have to take it for what it is, an experience you can learn from even if having a bad day was on your back.
What I would do is remember in the end you your race may have ended up being one hell of a workout, one that will make you stronger. If done right you can jump into another race soon if you don't feel too beat up. You can use your great base and add some 5K /10k workouts to improve at those distances which in the end will help you in your longer races.
If nothing else remember there are always more races.
As far as workouts go this week, the planned workout is the 2mi TT which of course those who raced over the weekend can site out of. For you I would go for a light run with maybe a few strides in to stretch things out. If you have an upcoming race for those doing the workout plan to add a little to the end of the TT.
For those that are going the personal training plan route (PTP) I'm working on a way to share those via the web site, something you'll be able to post to so that we can share the workouts and you can provide your actual; workouts as well as feed back.
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