O.K. so its a little late for a welcome. We just completed week two. Today our first real track workout. Everyone did a great job....they will get longer and harder. We are training for a 5K. I know all of you can do it. Some of us ran 2 miles and others ran 3. Way to go!
I was asked to post the pace scale I'm using with you guys. This is to help you understand pace (how fast you should be running) during your runs...both with me and on your own.
1. Recovery pace...very slow. This is done between speed sessions or interval work. It is exactly that...recovery...time for you to slow your heart rate and prepare for the next round of speed work.
2. Long Run...comfortable...able to talk to a running partner. This pace is used when you are doing your long run. Long runs are done once a week (usually on the weekend) to prepare you for distance. It has nothing to do with going fast. Your heart rate will come up but this run should always be comfortable.
3. Medium pace...some effort...you should be able to hold this pace for an extended amount of time but talking will be difficult. If you start to breath too hard and have to stop you are going a touch too fast. This is the hardest pace to teach new runners.
4. Hard pace...used often during our Tuesday and Thursday workouts. Unable to talk and requires effort and concentration. Remember to use your 3 to 1 breathing on this. This should be challenging.
5. Sprint...just that. I don't use this very often.
If you always run fast...you will get injured...especially if you are fairly new to running. If you always run slow you will likely not see much improvement in your pace.
Next week we will be doing a Fartlek. Funny word...I know.
Fartlek - Swedish for "speed play;" variable pace running; mixture of slow running, running at a moderate pace and short, fast bursts. Fartlek training is a creative way to increase speed and endurance.
I love speed play. This and other workouts we will do release endorphins which results in the runner's high.
Runner's High - A feeling, usually unexpected, of exhilaration and well-being directly associated with vigorous running; apparently related to the secretion of endorphins
This happens AFTER the run.... ;)
Have a great Easter weekend!
Happy Running, Victoria
Thursday, April 9, 2009
Tuesday, March 24, 2009
Cap 10K or Bust!
A run in the rain. I was feeling pretty wimpy today. I really wasn't looking forward to the rain but I actually thought it was nice. Call me crazy...or a running nerd as I sometimes refer to myself.
We talked a lot in class today...that is good. We are tapering before the race and some light exercise and running is just what we need today. Our bodies need a little "rest". Make sure you are getting 7 to 8 hours of sleep this week and drink that water.
The Finish Line program could change and you could see some new stuff in the future. Ill keep everyone posted even if you don't sign up again. Thank you again for all the support. If you plan to take the next round please sign up before Friday. You do not have to run the Chuy's Hot to Trot. For those of you wanting to run more mileage but still want to take the class...I will make a special schedule to fit your running needs. For those of you not signing up...its been a real pleasure. I have enjoyed every minute and I'm so happy to have had the chance to meet you all. Its been a lot of fun for me. I can't thank you enough.
On Thursday we will meet at the track again. We will run our 1 mile, fill out surveys, and talk about the race. I would like to also get some pictures. IMPORTANT - IF YOU HAVE BEEN DOING THE WORKOUTS AND RUNNING ACCORDING TO YOUR SCHEDULE YOU SHOULD SEE AN IMPROVEMENT IN YOUR TIME. YOU CAN COMPARE THE 1ST TIME TO THE LAST. DON'T EXPECT MINUTES...IT WILL BE IN SECONDS.
RACE STUFF
1. Packet Pickup is Friday and Saturday. Check out the website for details or locate your registration confirmation sheet. If you don't have this, make sure you take your DL with you to pickup your packet.
2. For those that wish to carpool....we will do so. I don't know how many I can take. If I take my van I can fit 5 or 6. If I drive the jeep I can take 3. Here is a time line if you plan to car pool....
Arrive at YMCA 7:00am
Leave no later than 7:15am
Arrive and park around 8:00am ish
Potty, warm up... line up around 8:30am
Timed race starts at 8:45am
Fun Run Starts at 9:00am
The start line is on Congress at the bridge headed towards the capitol.
3. After the race we can plan to meet at the massage tent. Its always located in the same place...Bobby from the YMCA is always working there. Just walk around till you find it. Its not that hard....it located at the "back" (that doesn't really make sense but you will find it)
5. For those that would like to celebrate after the race we will head over to the Hula Hut for an early lunch. They open at 11am. I suspect that everyone doing the timed run will be done by 10:15am. If you think it will take you longer than that let me know. We will talk about this on Thursday. There may be people who want to carpool but don't want to eat. We will get it all worked out.
I will go over a list of things about the race and other things on Thursday. Please try to make this last meeting.
I talked about this today.....For those interested I take the supplement L-Glutamine. There is information about it all over the web. This is the link to the site I read
http://www.bodybuildingforyou.com/supplements-reviews/glutamine-side-effects-benefits.htm
Remember everyone is different. Just because it works for me doesn't mean you should take it or that it will work for you. I can only tell you from my experience.
Happy Running, Victoria
We talked a lot in class today...that is good. We are tapering before the race and some light exercise and running is just what we need today. Our bodies need a little "rest". Make sure you are getting 7 to 8 hours of sleep this week and drink that water.
The Finish Line program could change and you could see some new stuff in the future. Ill keep everyone posted even if you don't sign up again. Thank you again for all the support. If you plan to take the next round please sign up before Friday. You do not have to run the Chuy's Hot to Trot. For those of you wanting to run more mileage but still want to take the class...I will make a special schedule to fit your running needs. For those of you not signing up...its been a real pleasure. I have enjoyed every minute and I'm so happy to have had the chance to meet you all. Its been a lot of fun for me. I can't thank you enough.
On Thursday we will meet at the track again. We will run our 1 mile, fill out surveys, and talk about the race. I would like to also get some pictures. IMPORTANT - IF YOU HAVE BEEN DOING THE WORKOUTS AND RUNNING ACCORDING TO YOUR SCHEDULE YOU SHOULD SEE AN IMPROVEMENT IN YOUR TIME. YOU CAN COMPARE THE 1ST TIME TO THE LAST. DON'T EXPECT MINUTES...IT WILL BE IN SECONDS.
RACE STUFF
1. Packet Pickup is Friday and Saturday. Check out the website for details or locate your registration confirmation sheet. If you don't have this, make sure you take your DL with you to pickup your packet.
2. For those that wish to carpool....we will do so. I don't know how many I can take. If I take my van I can fit 5 or 6. If I drive the jeep I can take 3. Here is a time line if you plan to car pool....
Arrive at YMCA 7:00am
Leave no later than 7:15am
Arrive and park around 8:00am ish
Potty, warm up... line up around 8:30am
Timed race starts at 8:45am
Fun Run Starts at 9:00am
The start line is on Congress at the bridge headed towards the capitol.
3. After the race we can plan to meet at the massage tent. Its always located in the same place...Bobby from the YMCA is always working there. Just walk around till you find it. Its not that hard....it located at the "back" (that doesn't really make sense but you will find it)
5. For those that would like to celebrate after the race we will head over to the Hula Hut for an early lunch. They open at 11am. I suspect that everyone doing the timed run will be done by 10:15am. If you think it will take you longer than that let me know. We will talk about this on Thursday. There may be people who want to carpool but don't want to eat. We will get it all worked out.
I will go over a list of things about the race and other things on Thursday. Please try to make this last meeting.
I talked about this today.....For those interested I take the supplement L-Glutamine. There is information about it all over the web. This is the link to the site I read
http://www.bodybuildingforyou.com/supplements-reviews/glutamine-side-effects-benefits.htm
Remember everyone is different. Just because it works for me doesn't mean you should take it or that it will work for you. I can only tell you from my experience.
Happy Running, Victoria
Tuesday, March 10, 2009
Capitol 10K here we come!
Runners are signing up...this is good to hear. I encourage you all to do so. I'm sure I will eventually. ;)
Today we had a track workout. Everyone looked good out there. Great job!!!
I think this Thursday we have a hill workout leaving the YMCA fields. I could be wrong...I don't have my sheet in front of me. If this is the case I'm going to change it up a bit. So, please be on time because our warm up will be part of our trip to the park and we will run a different route than what we have done in the past . If you can't make it....find some hills and get a good workout in. WE WILL RUN IN THE RAIN AND COLD. PLEASE COME DRESSED APPROPRIATELY.
As I mentioned in my email...I will have another Sunday long run at 2pm here in Georgetown as long as I have at least 3 runners that want to attend. Its spring break so it may not come together.
Runner's World magazine came in the mail today. Here is a little taste of something I was reading....
Self Improvement
Lots of beginners (and veteran runners) make the same mistakes over and over. Getting stuck in a bad pattern is not only frustrating, it limits your ability to run as well as you should. Here are proven ways to correct the most common running errors.
OUT OF GAS...each time I start a 5K, I have to walk or drop out before the finish.
The Fix: You're going out too fast. Next time, start a little slower so you'll have the energy to finish strong. ...its goes on with more information....but what I want you ladies to get out of this is that every runner has made the mistake of going out too fast. This can destroy your race...even if you are just running it and not racing it. Don't get caught up in the crowd or feed off another runner right out of the gate. Feed off of them later when you near the finish line and need that extra push.
Here is another good morsel of information....
Running Jargon Translated
Maintenance run....An easy-paced run on a day between more challenging workouts. It helps you maintain the adaptation of the muscles, tendons, joints, and bones of the feet and legs, while allowing the body to recover.
Happy Running, Victoria
Today we had a track workout. Everyone looked good out there. Great job!!!
I think this Thursday we have a hill workout leaving the YMCA fields. I could be wrong...I don't have my sheet in front of me. If this is the case I'm going to change it up a bit. So, please be on time because our warm up will be part of our trip to the park and we will run a different route than what we have done in the past . If you can't make it....find some hills and get a good workout in. WE WILL RUN IN THE RAIN AND COLD. PLEASE COME DRESSED APPROPRIATELY.
As I mentioned in my email...I will have another Sunday long run at 2pm here in Georgetown as long as I have at least 3 runners that want to attend. Its spring break so it may not come together.
Runner's World magazine came in the mail today. Here is a little taste of something I was reading....
Self Improvement
Lots of beginners (and veteran runners) make the same mistakes over and over. Getting stuck in a bad pattern is not only frustrating, it limits your ability to run as well as you should. Here are proven ways to correct the most common running errors.
OUT OF GAS...each time I start a 5K, I have to walk or drop out before the finish.
The Fix: You're going out too fast. Next time, start a little slower so you'll have the energy to finish strong. ...its goes on with more information....but what I want you ladies to get out of this is that every runner has made the mistake of going out too fast. This can destroy your race...even if you are just running it and not racing it. Don't get caught up in the crowd or feed off another runner right out of the gate. Feed off of them later when you near the finish line and need that extra push.
Here is another good morsel of information....
Running Jargon Translated
Maintenance run....An easy-paced run on a day between more challenging workouts. It helps you maintain the adaptation of the muscles, tendons, joints, and bones of the feet and legs, while allowing the body to recover.
Happy Running, Victoria
Monday, March 9, 2009
Tomorrow Tuesday!
We had a hot Sunday long run but everyone that came did it. It was a tough one. Its just a taste of how hot it will be this summer. Remember to drink plenty of water and protect yourself from the sun.
Tomorrow we will meet at the track. I have something fun in store for everyone.
Stretching...... (remember never stretch a cold muscle)
Flexibility, the ability of the muscles to move a joint through its full range of motion, is essential to total fitness and performance. Flexible runners are able to run efficiently with smooth form and long strides. But runners may become inflexible because running itself tightens muscles, and when extending stride during faster running, inflexible runners are more prone to muscle strains and tears.
The key to improving flexibility, and maintaining it as you get older, it to stretch muscles wisely and faithfully. Some runners maintain they don't need to stretch. As we accumulate mile after mile, year after year, and our muscles age, most of us would benefit from stretching. Most sports doctors encourage it.
Happy Running, Victoria
Tomorrow we will meet at the track. I have something fun in store for everyone.
Stretching...... (remember never stretch a cold muscle)
Flexibility, the ability of the muscles to move a joint through its full range of motion, is essential to total fitness and performance. Flexible runners are able to run efficiently with smooth form and long strides. But runners may become inflexible because running itself tightens muscles, and when extending stride during faster running, inflexible runners are more prone to muscle strains and tears.
The key to improving flexibility, and maintaining it as you get older, it to stretch muscles wisely and faithfully. Some runners maintain they don't need to stretch. As we accumulate mile after mile, year after year, and our muscles age, most of us would benefit from stretching. Most sports doctors encourage it.
Happy Running, Victoria
Wednesday, March 4, 2009
Ready, Set, Speedplay!
Tomorrow we meet at Old Settlers. We had a fun workout the last time we were there. I liked it so much that we are going to give it another go. If you can not make the workout let me know. This workout is one that I find fun to do alone or with a group. You can modify and make it as easy or as hard as you need or want.
The workout is called Fartlek. Fartlek is the Swedish term meaning 'speedplay'. Here is how a typical fartlek session would work. After a warm-up, simply pick a landmark - for example a tree, lamp-post, or sign and run to it hard, then jog until you have recovered. Then pick another landmark and repeat. Try to do 3 or 4 mile of this workout.
Running Information:
Side Stitch?
A side stitch is a sharp, intense pain under the lower edge of the ribcage caused by a muscle spasm of the diaphragm. They're common in novice runners who tend to breathe more quickly and shallow.
What causes them?
When we inhale, our lungs fill with air, which press the diaphragm downward. When we exhale, the diaphragm move up. If you have some trapped air below the diaphragm, if you've eaten right before running, or if you start running too vigorously, your diaphragm may cramp, causing pain under the rib cage on your right side.
Prevention
Try to avoid eating within one hour of running. Make sure that you always warm up before your runs. Running in extreme cold may induce side stitches.
Treatment
Try altering your breathing pattern. Take a deep breath in as quickly as you can, to force the diaphragm down. Hold your breath for a couple of seconds and then forcibly exhale through pursed lips. If you cramp in the middle of a race, you might want to try changing your breathing/striding pattern. If you always exhale when your right foot strikes the ground, try exhaling with the left foot strike. If all else fails, you may have to stop and walk briskly for a few seconds while concentrating on deep breathing. Continue running after the stitch goes away.
See everyone tomorrow....and Happy Running!
The workout is called Fartlek. Fartlek is the Swedish term meaning 'speedplay'. Here is how a typical fartlek session would work. After a warm-up, simply pick a landmark - for example a tree, lamp-post, or sign and run to it hard, then jog until you have recovered. Then pick another landmark and repeat. Try to do 3 or 4 mile of this workout.
Running Information:
Side Stitch?
A side stitch is a sharp, intense pain under the lower edge of the ribcage caused by a muscle spasm of the diaphragm. They're common in novice runners who tend to breathe more quickly and shallow.
What causes them?
When we inhale, our lungs fill with air, which press the diaphragm downward. When we exhale, the diaphragm move up. If you have some trapped air below the diaphragm, if you've eaten right before running, or if you start running too vigorously, your diaphragm may cramp, causing pain under the rib cage on your right side.
Prevention
Try to avoid eating within one hour of running. Make sure that you always warm up before your runs. Running in extreme cold may induce side stitches.
Treatment
Try altering your breathing pattern. Take a deep breath in as quickly as you can, to force the diaphragm down. Hold your breath for a couple of seconds and then forcibly exhale through pursed lips. If you cramp in the middle of a race, you might want to try changing your breathing/striding pattern. If you always exhale when your right foot strikes the ground, try exhaling with the left foot strike. If all else fails, you may have to stop and walk briskly for a few seconds while concentrating on deep breathing. Continue running after the stitch goes away.
See everyone tomorrow....and Happy Running!
Monday, March 2, 2009
Ready To Run!
I hope everyone had a good weekend. Mine was really busy and today is a stressful day. I need to run. I'm putting on my new shoes and hitting the streets later.
Last week was the one mile run. I was very proud of you. You did fantastic! I didn't see a huge jump in times (except for one person) and I didn't expect to. Do not be discouraged. If you think about it, you only had 2.5 weeks of good workouts. The first week was class and the time trial. Don't expect to see a huge change in pace just yet. Look for improvement on your last time trial. If you are putting in the work, that last time trial should yield some encouraging results. Tuesday and Thursday workouts alone will not do it...so continue to get your runs and workouts in when you are on your own. Everyone is doing great!
Tomorrow is a track workout. I may or may not use the track. I have something else in mind, so come prepared to work.
I would like to run a threshold run tomorrow. This may be tricky for some of you to establish. Experienced runners don't often do their workouts based on heart rate. Most work off feel and listening to their body. This can take months and years to understand. With experience comes knowledge.
Here is a description of a Threshold run
Runs of 5 to 20 minutes at a pace just a little slower than your 10k racing pace; Threshold pace is roughly equivalent to what exercise physiologist call "lactate threshold," or the point at which your muscles start fatiguing at a rapid rate. Running at or near lactate threshold is believed to raise your lactate threshold, which should allow you to run faster in the future.
I may shorten our threshold runs a bit to accommodate everyone. Looking forward to seeing you all.
As always...Happy Running! Victoria
Last week was the one mile run. I was very proud of you. You did fantastic! I didn't see a huge jump in times (except for one person) and I didn't expect to. Do not be discouraged. If you think about it, you only had 2.5 weeks of good workouts. The first week was class and the time trial. Don't expect to see a huge change in pace just yet. Look for improvement on your last time trial. If you are putting in the work, that last time trial should yield some encouraging results. Tuesday and Thursday workouts alone will not do it...so continue to get your runs and workouts in when you are on your own. Everyone is doing great!
Tomorrow is a track workout. I may or may not use the track. I have something else in mind, so come prepared to work.
I would like to run a threshold run tomorrow. This may be tricky for some of you to establish. Experienced runners don't often do their workouts based on heart rate. Most work off feel and listening to their body. This can take months and years to understand. With experience comes knowledge.
Here is a description of a Threshold run
Runs of 5 to 20 minutes at a pace just a little slower than your 10k racing pace; Threshold pace is roughly equivalent to what exercise physiologist call "lactate threshold," or the point at which your muscles start fatiguing at a rapid rate. Running at or near lactate threshold is believed to raise your lactate threshold, which should allow you to run faster in the future.
I may shorten our threshold runs a bit to accommodate everyone. Looking forward to seeing you all.
As always...Happy Running! Victoria
Wednesday, February 25, 2009
Howdy Runners!
We have reached the half way mark. I'm so proud of you. I appreciate all the hard work everyone is putting in. We will meet at the track tomorrow for our 1 mile run. After the 1 mile run we will head out to the trail for an easy, relaxed run. Tomorrow is what I call a recovery run. So take the opportunity to chat with your fellow runner and enjoy a nice easy trail run. It should be a lot of fun.
You are going to hear this announcement often. I have to sell the program and sometimes its a hard one to sell. All I ask is that you help me spread the word. The new Finish Line flyer is posted at the YMCA. We are once again offering the morning and evening class. It is a 6 week class. Morning classes start March 31 and evening classes start March 30th. The race is the Chuy's Hot to Trot 5K. Race day is May 9th. Cost for members is $35 and non-members is $50. Off-site childcare is available to YMCA members. Even if you are not planning on doing it please help me by passing the information along to your friends. I'm excited about doing this again but I can't do it without runners.
O.K. so its been a while since Ive posted. Here is some information on breathing and running. It really isn't as complicated as you might think. Most runners keep their mouth slightly open and breath in and out through their mouth. Your muscles need oxygen. When you pick up your pace its natural to be winded. You just simply have to adjust and make it as comfortable as you can. As you get in better running shape your breathing will adjust. Working hard will make breathing difficult no matter how good of shape you are in. The point of working out hard is to get into better shape...right? Here is some information ....
When you run, you get out of breath. This is normal. This is natural. Your body runs on oxygen, just as your automobile runs on gasoline. When you start to exercise--whether running, walking or any other physical activity--your muscles need more oxygen. The body meets this need by supplying oxygen-rich blood to the muscles. The lungs work harder to absorb this oxygen out of the air.You get out of breath.Without giving it much conscious thought, most runners breathe in a 2/2 rhythmic ratio. They take two steps as they inhale; they take two more steps as they exhale. While running very slowly, they often breathe in a 3/3 ratio. While running very fast, they might breathe 2/1, or 1/1, but 2/2 is much more common.If you count breaths in and out and discover you are breathing with a different rhythm, don't worry about it. Adjusting your breathing pattern will not make you a better runner.The same with whether you breathe through your nose or your mouth. Most runners naturally breathe through both. Famed New Zealand coach Arthur Lydiard, when asked how runners should breathe, once replied: "Breathe through your mouth. Breathe through your nose. Suck the air in through your ears, if you can."Your jaw should be relaxed, your mouth slightly open. The oxygen will come through your nose and mouth to your lungs, to your blood and to your muscles without you needing to give it a lot of thought. Breathing is a very natural activity--and so is getting out of breath when you run.
If anyone has questions about anything...please ask.
Happy Running, Victoria
You are going to hear this announcement often. I have to sell the program and sometimes its a hard one to sell. All I ask is that you help me spread the word. The new Finish Line flyer is posted at the YMCA. We are once again offering the morning and evening class. It is a 6 week class. Morning classes start March 31 and evening classes start March 30th. The race is the Chuy's Hot to Trot 5K. Race day is May 9th. Cost for members is $35 and non-members is $50. Off-site childcare is available to YMCA members. Even if you are not planning on doing it please help me by passing the information along to your friends. I'm excited about doing this again but I can't do it without runners.
O.K. so its been a while since Ive posted. Here is some information on breathing and running. It really isn't as complicated as you might think. Most runners keep their mouth slightly open and breath in and out through their mouth. Your muscles need oxygen. When you pick up your pace its natural to be winded. You just simply have to adjust and make it as comfortable as you can. As you get in better running shape your breathing will adjust. Working hard will make breathing difficult no matter how good of shape you are in. The point of working out hard is to get into better shape...right? Here is some information ....
When you run, you get out of breath. This is normal. This is natural. Your body runs on oxygen, just as your automobile runs on gasoline. When you start to exercise--whether running, walking or any other physical activity--your muscles need more oxygen. The body meets this need by supplying oxygen-rich blood to the muscles. The lungs work harder to absorb this oxygen out of the air.You get out of breath.Without giving it much conscious thought, most runners breathe in a 2/2 rhythmic ratio. They take two steps as they inhale; they take two more steps as they exhale. While running very slowly, they often breathe in a 3/3 ratio. While running very fast, they might breathe 2/1, or 1/1, but 2/2 is much more common.If you count breaths in and out and discover you are breathing with a different rhythm, don't worry about it. Adjusting your breathing pattern will not make you a better runner.The same with whether you breathe through your nose or your mouth. Most runners naturally breathe through both. Famed New Zealand coach Arthur Lydiard, when asked how runners should breathe, once replied: "Breathe through your mouth. Breathe through your nose. Suck the air in through your ears, if you can."Your jaw should be relaxed, your mouth slightly open. The oxygen will come through your nose and mouth to your lungs, to your blood and to your muscles without you needing to give it a lot of thought. Breathing is a very natural activity--and so is getting out of breath when you run.
If anyone has questions about anything...please ask.
Happy Running, Victoria
Tuesday, February 10, 2009
Hey Tuesday!
this one is kinda long...I love Pearl Isumi ads. This is one of my favorites.
Running Shoe Ad: Run Easy Is An Oxymoron. What is it about running that scares people so much? Why do people feel they have to put friendly modifiers next to running so everyone can feel good about it? Well, here's the ugly truth, everyone shouldn't feel good about running. It's hard. It hurts. Running requires sacrifice and heart and guts. Any attempt to water it down with feel-good adjectives is a slap in the face to those of us who still hold running sacred. In fact, if you're running easy, odds are you're not running at all. You're jogging. So do us a favor, don't run easy. Run hard. Run like an animal.
Something you should know: Ice Baths: Cold Therapy... Ice baths are one of the most effective ways to offset the damage done on a run. Longs run are essential. Unfortunately, long runs also increase the runner's risk of injury. One simple way to offset the risks is cold water immersion, known to many runners as the ice bath. Cryotherapy (cold therapy) constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown. Ice baths don't only suppress inflammation, but help to flush harmful metabolic debris out of your muscles. Though you could use individual ice packs, cold water immersion generally produces a greater and longer lasting change in deep tissues and is a more efficient means of cooling large groups of muscles.
If you are interested in knowing how to ice bath...please ask and I will help you.
Quiz: What is Chip Time? No, it doesn't mean its time to eat chips. LOL
Our Next Workout....Hills at Brushy Creek....look for us near the Sprinkler Park...we will do some trail running first.
How do I run hills?
1. Keep your head and chest up...Don't slouch.
2. To keep your body upright, fix your eyes directly ahead of you,not at the ground
3. Hands..keep them loose...no fists
4. Going up..run the first two thirds of the hill relaxed, then slightly accelerate
5. Torso: lean forward
6. Arms: Over use the arms to really power up..don't swing across your body
7. Going Down: Your feet should land underneath you. You should not hear them slapping the ground.
Happy Running, Victoria
Running Shoe Ad: Run Easy Is An Oxymoron. What is it about running that scares people so much? Why do people feel they have to put friendly modifiers next to running so everyone can feel good about it? Well, here's the ugly truth, everyone shouldn't feel good about running. It's hard. It hurts. Running requires sacrifice and heart and guts. Any attempt to water it down with feel-good adjectives is a slap in the face to those of us who still hold running sacred. In fact, if you're running easy, odds are you're not running at all. You're jogging. So do us a favor, don't run easy. Run hard. Run like an animal.
Something you should know: Ice Baths: Cold Therapy... Ice baths are one of the most effective ways to offset the damage done on a run. Longs run are essential. Unfortunately, long runs also increase the runner's risk of injury. One simple way to offset the risks is cold water immersion, known to many runners as the ice bath. Cryotherapy (cold therapy) constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown. Ice baths don't only suppress inflammation, but help to flush harmful metabolic debris out of your muscles. Though you could use individual ice packs, cold water immersion generally produces a greater and longer lasting change in deep tissues and is a more efficient means of cooling large groups of muscles.
If you are interested in knowing how to ice bath...please ask and I will help you.
Quiz: What is Chip Time? No, it doesn't mean its time to eat chips. LOL
Our Next Workout....Hills at Brushy Creek....look for us near the Sprinkler Park...we will do some trail running first.
How do I run hills?
1. Keep your head and chest up...Don't slouch.
2. To keep your body upright, fix your eyes directly ahead of you,not at the ground
3. Hands..keep them loose...no fists
4. Going up..run the first two thirds of the hill relaxed, then slightly accelerate
5. Torso: lean forward
6. Arms: Over use the arms to really power up..don't swing across your body
7. Going Down: Your feet should land underneath you. You should not hear them slapping the ground.
Happy Running, Victoria
Friday, February 6, 2009
It's Friday!
Running Quote of the Day: "The longer I run, the smaller the problems become" ~ Adidas Ad
Something you should know: What's up with these challenging workouts...we will be doing on Tuesday and Thursdays? We will be working on AT. Working on your AT will make you a better runner. Read Below
aerobic: Used to refer to running or other exercise at an intensity that's sufficiently easy for your respiratory and cardiovascular systems to deliver all or most of the oxygen required by your muscles, and slow enough that lactic acid doesn't appreciably build up in your muscles. Generally, you can sustain a slow aerobic pace for long periods of time, provided you have the endurance to go long distances.
anaerobic: Used to refer to running or other exercise at an intensity that makes it impossible for your respiratory and cardiovascular systems to deliver all or most of the oxygen required by your muscles, and fast enough that lactic acid begins to build up in your muscles, thus producing a tired, heavy feeling. The pace associated with anaerobic running cannot be sustained very long.
anaerobic threshold: (AT)The transition phase between aerobic and anaerobic running. Good training will increase AT by teaching the muscles to use oxygen more efficiently, so that less lactic acid is produced. Also known as "lactate threshold."
Quiz: What is Runner's High?
Everyone who was at the workout on Tuesday should have their workout schedule. If you were absent please email me. Feel free to talk to me about modifying your workout if you think it doesn't suit you.
I'm taking the day off. I had a pain in my shin yesterday that worries me. Once you have some running history you will learn to determine what oncoming injury feels like. I hope to get my long run in tomorrow morning...but if I start to hurt Ill be backing off. Remember to listen to your body and adjust your workout if needed.
Drink your water and eat healthy. I like to eat toast with fruit spread or a bagel before a long run. I can run on a full stomach but I wouldn't suggest it for you guys. You can get sick. If possible give your body time to process the food so you have the energy to run. I would suggest staying away from sports drinks if you are running under 60 minutes. You really don't need them unless you are exercising at a high intensity level for 60 minutes or more.
Have a great weekend and Ill see you at WILCO on Tuesday!
Happy Running, Victoria
Something you should know: What's up with these challenging workouts...we will be doing on Tuesday and Thursdays? We will be working on AT. Working on your AT will make you a better runner. Read Below
aerobic: Used to refer to running or other exercise at an intensity that's sufficiently easy for your respiratory and cardiovascular systems to deliver all or most of the oxygen required by your muscles, and slow enough that lactic acid doesn't appreciably build up in your muscles. Generally, you can sustain a slow aerobic pace for long periods of time, provided you have the endurance to go long distances.
anaerobic: Used to refer to running or other exercise at an intensity that makes it impossible for your respiratory and cardiovascular systems to deliver all or most of the oxygen required by your muscles, and fast enough that lactic acid begins to build up in your muscles, thus producing a tired, heavy feeling. The pace associated with anaerobic running cannot be sustained very long.
anaerobic threshold: (AT)The transition phase between aerobic and anaerobic running. Good training will increase AT by teaching the muscles to use oxygen more efficiently, so that less lactic acid is produced. Also known as "lactate threshold."
Quiz: What is Runner's High?
Everyone who was at the workout on Tuesday should have their workout schedule. If you were absent please email me. Feel free to talk to me about modifying your workout if you think it doesn't suit you.
I'm taking the day off. I had a pain in my shin yesterday that worries me. Once you have some running history you will learn to determine what oncoming injury feels like. I hope to get my long run in tomorrow morning...but if I start to hurt Ill be backing off. Remember to listen to your body and adjust your workout if needed.
Drink your water and eat healthy. I like to eat toast with fruit spread or a bagel before a long run. I can run on a full stomach but I wouldn't suggest it for you guys. You can get sick. If possible give your body time to process the food so you have the energy to run. I would suggest staying away from sports drinks if you are running under 60 minutes. You really don't need them unless you are exercising at a high intensity level for 60 minutes or more.
Have a great weekend and Ill see you at WILCO on Tuesday!
Happy Running, Victoria
Wednesday, February 4, 2009
Happy Wednesday!
Running Quote of the Day: Everyone who has run knows that its most important value is in removing tension and allowing a release from whatever other cares the day may bring.
~Jimmy Carter
Something you should know: While running, a runner should drink 8 ounces of fluid every 15 minutes to closely match sweat rate.
Quiz Question: What does DNF mean?
Today was a beautiful day to run. I enjoyed my run! What did you do to better your level of fitness?
Are you ready for tomorrow? We meet at WILCO at 9:30am for our 1 mile run. Remember its not a race. Be thinking about your goals for this program and the 10K. I will have you write them down.
See you all at the track!
Happy Running, Victoria
~Jimmy Carter
Something you should know: While running, a runner should drink 8 ounces of fluid every 15 minutes to closely match sweat rate.
Quiz Question: What does DNF mean?
Today was a beautiful day to run. I enjoyed my run! What did you do to better your level of fitness?
Are you ready for tomorrow? We meet at WILCO at 9:30am for our 1 mile run. Remember its not a race. Be thinking about your goals for this program and the 10K. I will have you write them down.
See you all at the track!
Happy Running, Victoria
Tuesday, February 3, 2009
Hello Runners!
Running Quote of the Day: Someone who is busier than you is running right now. ~ unknown
Something you should know: Never stretch a cold muscle. Always warm up before doing some light stretching. After your run or workout make time for stretching.
Quiz Question: Who was the first woman to officially enter and run the marathon event?
Today was a beautiful day! After the meeting I drove home and went for a run. I hope you all had a chance to do something outdoors today.
Thank you all for joining Finish Line. It was nice meeting all of you. I look forward to knowing more about each of you. Consider me your running partner for the next 8 weeks.
I sent out an email with some information. If you did not get that email...please email me and I will send it to you. I do not have Candy's information.
I forgot to put this in the email....if you can not make a workout please let me know. Also, if for some reason you have to leave while we are in the middle of a workout please find me and let me know or call my phone and leave a voicemail.
So, we have our first nick name! Everyone welcome Smoker. You will find out who she is at our next meeting. ;) You never know where Ill pop up on the internet. You will find that I'm on the internet a lot. I always have my phone on me....I use it for email and facebook as much as I use it to make phone calls. The fun has already begun!
Happy Running
P.S. I am forgetful, terrible with names, and a horrible speller.
Something you should know: Never stretch a cold muscle. Always warm up before doing some light stretching. After your run or workout make time for stretching.
Quiz Question: Who was the first woman to officially enter and run the marathon event?
Today was a beautiful day! After the meeting I drove home and went for a run. I hope you all had a chance to do something outdoors today.
Thank you all for joining Finish Line. It was nice meeting all of you. I look forward to knowing more about each of you. Consider me your running partner for the next 8 weeks.
I sent out an email with some information. If you did not get that email...please email me and I will send it to you. I do not have Candy's information.
I forgot to put this in the email....if you can not make a workout please let me know. Also, if for some reason you have to leave while we are in the middle of a workout please find me and let me know or call my phone and leave a voicemail.
So, we have our first nick name! Everyone welcome Smoker. You will find out who she is at our next meeting. ;) You never know where Ill pop up on the internet. You will find that I'm on the internet a lot. I always have my phone on me....I use it for email and facebook as much as I use it to make phone calls. The fun has already begun!
Happy Running
P.S. I am forgetful, terrible with names, and a horrible speller.
Monday, January 26, 2009
Welcome Runners
Welcome Chasco YMCA Finish Line Runners
I am happy you all have joined this great program. We are going to run, make new friends, and have fun. If you have any questions please feel free to contact me. Im here for you and I want you to get everything you need and want out of this program.
I am happy you all have joined this great program. We are going to run, make new friends, and have fun. If you have any questions please feel free to contact me. Im here for you and I want you to get everything you need and want out of this program.
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