The team met at the 4th Annual Hurricane Run in Port Charlotte yesterday Aug 15th. The "real" coaches were away (grrr) which left me, so there was no unified warm up or cool down. I have failed at my first solo coaching expedition, sighhh. There were only 4 of us there running and we just kinda chatted before the race. Ed and Frank were working the race for Zoomers so they were cheerleaders. They looked so cute with their mini skirts and pompoms...(kiddin') Joan was there helping the race people. She's a great source of support too. (luv her)
Quite a few of us were away, Sherry has a hip flexor injury. We all know how I feel about the hip flexor so I feel her pain and frustration. Hugs to you Sherry! Hang in there girlie!! Abbey is away to The Keys and we have Hurricane Fay on her way. The Keys have been evacuated of tourists/visitors as of this morning. I feel bad for Abbey. She works her behind off and was so looking forward to her trip. Hugs for Abbey too.
My friend Chuck was at this race. I hadn't seen him since the Boca Grande 5k last February! Ooops, not true. We ran the Sarasota Grouper Marathon in March. Anyway, he's speedy. He finished this 5k in 22:01...YAY Chuck! Always great to see you!
Tess, Cindy, Jackie and I were running this 5K. Sherry came to cheer everyone on. My husband Bob came too.
Away we went! I was hoping to break 28 minutes but I was unsure how I'd do. I made a new playlist on my iPod with 30:05 minutes worth of music. I mixed up all my faves so I wouldn't get too crazy if I heard the wrong song at each mile marker. I put my favorite racing song at the end (Sawyer Brown's "The Race Is On") so I'd have an idea how I was doing. But I forgot what song I had playing before that so it didn't help. What DID help was coming around the corner and hearing my husband yelling that I was coming in under 28 minutes!! Chuck was with him and was cheering too. It was like a shot of rocket fuel! I was very excited! A new PR!!
Tess placed 2nd in her age group...YAY Tess!
Cindy placed 4th in hers
Jackie placed 8th in hers
Kim placed 5th in hers
Overall we did a great job! GIRLS RULE BABYYYYY!!!!!!!!!!!!!
Next up...an easy 8 miler at the State Park next week. Ed and Joan are putting on an after run breakfast. Yummy!!!!!
Showing posts with label Coach Kim (ha). Show all posts
Showing posts with label Coach Kim (ha). Show all posts
Sunday, August 17, 2008
Sunday, August 3, 2008
NP Endurance Project Week 4
Four weeks into this project and everyone is doing so well!! It was extremely evident that all of us have a huge competitive streak in us during week 3 at the track. We all shot off that starting line during the mile test like the cops were chasing us. I thought I heard "Chariots Of Fire" playing in the background!
I had an injury malfunction that day, which is why my time is not posted. I went back to the track last week with a small group of us who hadn't been timed yet but I threw a nutty on Coach because he made me go slow. (HA!...notice how coaches get the glory AND the blame????) Anyway, I conned another shot at the timing mile...be funny if I came in even slower....LOL...I'll post my updated time when it happens.
This week we had a scheduled 10K with the team. There were about 4 people missing. We were running the Firecracker 5K route twice. Unfortunately, I've been sick all week and can't breath while sitting, never mind trying to run it. So I was the water girl. Very important job actually. Everyone was so happy to see me!! LOL
It was a little muggy (and I wasn't even running) We stretched and Jim gave a briefing on the route. He explained that this was not a timed race, we were doing a long run. People should be able to talk while running this pace. I honestly thought I'd see Bob F come flying down the road in about 22 minutes, so I was happy to see him keeping his endurance pace. Bob, Ed and Michelle came through first and I handed them water as they passed by. Then came Linda and Tess. I walked with them while they had some water, then yelled out something "coachingly supportive". (I'm sure it helped immensely) Next came Sherry, Cindy, Jana, and Coach. I walked back to the YMCA and waited for them to finish the last half of the route. Everyone was happy with their run. They ran 6.2 miles! That was the longest run ever for a few of these runners. I could see the pride in their faces when they came in. I remember the first time I ran 5 miles. What a feeling! It's so weird when you first start running. Even one mile seems so far away. When you turn and look back at where you just came from and can't see the whole route, it's one of those "WOW" moments. Very, very satisfying.
This run was all about finding that comfy, enjoyable pace. These runs are so very important for marathon training because if you've never run a half before you don't really realize what it takes to get to the finish line. You think it's speed. You don't want to be last. You worry about running over the finish line behind the street sweeper. You worry no one will be there to cheer for you when you do make it. But it's so not about any of that. Not the first 13.1 race you run anyway. This first race is about it being a gift you're giving yourself. It's about finding out you have it inside you to endure this race, meeting fellow runners from all over the USA, seeing the beauty in something as simple as a person on the sidelines with a bowl of strawberries. Sounds kinda corny, but it's all true. When I hear people talking about their race experiences, I hear them give their finish time, but then the stories come. No two are alike. Everyone of them are so special, and every time I get lucky enough to catch someone telling their story, I feel the pride in their voices. I see it in their faces. This Endurance Project is even more special because we're all going into it as a team. We have each other to train with, ask questions and ease each others' nerves. We will have different finishing times, but we'll really have finished it together.
A NOTE FROM COACH JIM
Hope you all are well and feeling great,
The consensus for Saturday morning is that we will meet at the Edison College. Registration is 6 – 7 am race starts at 7:30.
We like to get there about an hour before race time, allows enough time to complete registration and warm up, etc. The plan for us who are at that race will be to warm up (mile or so easy….) then do the race 3.1 miles, then re-run/walk the race course again for total mileage that day approx 7.5. NOTE. That’s the goal distance for all who don’t make it to the race in Punta Gorda. Do an equivalent distance this coming weekend.
Friday is the “rest day” so we can be full of vim and vigor Saturday morning. Remember this week’s “assignment” is at least two days ab/core strength training (your choice, crunches, planks, stability ball, roman chair or mat-work.)
Add to the core training two days ( a 3-miler, a 4-miler) of cardio/easy running before Friday. IF your legs/feet/knees/hips/hamstrings, etc. feel on the brink of injury--- Avoid pounding them…Advisable to do non-impact cross training for the time duration of 30 minutes one day and 45 another day.
Keep our eyes on the prize ie: being strong and injury free on October 11 to complete the 13.1 miles.
Bob and Michelle have a great trip to PA!
I had an injury malfunction that day, which is why my time is not posted. I went back to the track last week with a small group of us who hadn't been timed yet but I threw a nutty on Coach because he made me go slow. (HA!...notice how coaches get the glory AND the blame????) Anyway, I conned another shot at the timing mile...be funny if I came in even slower....LOL...I'll post my updated time when it happens.
This week we had a scheduled 10K with the team. There were about 4 people missing. We were running the Firecracker 5K route twice. Unfortunately, I've been sick all week and can't breath while sitting, never mind trying to run it. So I was the water girl. Very important job actually. Everyone was so happy to see me!! LOL
It was a little muggy (and I wasn't even running) We stretched and Jim gave a briefing on the route. He explained that this was not a timed race, we were doing a long run. People should be able to talk while running this pace. I honestly thought I'd see Bob F come flying down the road in about 22 minutes, so I was happy to see him keeping his endurance pace. Bob, Ed and Michelle came through first and I handed them water as they passed by. Then came Linda and Tess. I walked with them while they had some water, then yelled out something "coachingly supportive". (I'm sure it helped immensely) Next came Sherry, Cindy, Jana, and Coach. I walked back to the YMCA and waited for them to finish the last half of the route. Everyone was happy with their run. They ran 6.2 miles! That was the longest run ever for a few of these runners. I could see the pride in their faces when they came in. I remember the first time I ran 5 miles. What a feeling! It's so weird when you first start running. Even one mile seems so far away. When you turn and look back at where you just came from and can't see the whole route, it's one of those "WOW" moments. Very, very satisfying.
This run was all about finding that comfy, enjoyable pace. These runs are so very important for marathon training because if you've never run a half before you don't really realize what it takes to get to the finish line. You think it's speed. You don't want to be last. You worry about running over the finish line behind the street sweeper. You worry no one will be there to cheer for you when you do make it. But it's so not about any of that. Not the first 13.1 race you run anyway. This first race is about it being a gift you're giving yourself. It's about finding out you have it inside you to endure this race, meeting fellow runners from all over the USA, seeing the beauty in something as simple as a person on the sidelines with a bowl of strawberries. Sounds kinda corny, but it's all true. When I hear people talking about their race experiences, I hear them give their finish time, but then the stories come. No two are alike. Everyone of them are so special, and every time I get lucky enough to catch someone telling their story, I feel the pride in their voices. I see it in their faces. This Endurance Project is even more special because we're all going into it as a team. We have each other to train with, ask questions and ease each others' nerves. We will have different finishing times, but we'll really have finished it together.
A NOTE FROM COACH JIM
Hope you all are well and feeling great,
The consensus for Saturday morning is that we will meet at the Edison College. Registration is 6 – 7 am race starts at 7:30.
We like to get there about an hour before race time, allows enough time to complete registration and warm up, etc. The plan for us who are at that race will be to warm up (mile or so easy….) then do the race 3.1 miles, then re-run/walk the race course again for total mileage that day approx 7.5. NOTE. That’s the goal distance for all who don’t make it to the race in Punta Gorda. Do an equivalent distance this coming weekend.
Friday is the “rest day” so we can be full of vim and vigor Saturday morning. Remember this week’s “assignment” is at least two days ab/core strength training (your choice, crunches, planks, stability ball, roman chair or mat-work.)
Add to the core training two days ( a 3-miler, a 4-miler) of cardio/easy running before Friday. IF your legs/feet/knees/hips/hamstrings, etc. feel on the brink of injury--- Avoid pounding them…Advisable to do non-impact cross training for the time duration of 30 minutes one day and 45 another day.
Keep our eyes on the prize ie: being strong and injury free on October 11 to complete the 13.1 miles.
Bob and Michelle have a great trip to PA!
Friday, July 11, 2008
NP Half Marathon Training Starts Tomorrow!
I am so excited!!!! I am really looking forward to this training program. My coach, Jim put this project together and put me on as a running coach. I am just thrilled! Tomorrow is day one. We'll all meet and talk about the training schedule, upcoming races we'll be hitting and of course the ULTIMATE goal of the FCA Half Marathon Oct 11, 2008. Then we'll go for a run...ooooh what a surprise...lol.
I know most of the people who have signed up and we're going to have a great time. We have seasoned runners who have not yet conquered the half, seasoned runners who just want the training program and camaraderie, to new runners who want to take up the challenge of endurance. These are the people I feel a connection to, as I basically jumped in feet first myself. Hopefully I'll be able to give support to these runners as they go through those periods of wondering if they're crazy for attempting such a distance. When they start feeling overwhelmed or thinking they can't do it I can tell them I understand and that they CAN do it. I remember very, very clearly hitting moments when I just wanted to say "forget it"...it's unattainable. Sometimes you get sick, tired or even get an injury to sideline you for a few days. It can still be done. I am proof! Then there are the rewarding days where you see the goal. You run a little further. You breath a little easier. You feel strong as a runner. You know in your heart that you ARE a runner. It's a beautiful feeling. You have become one with the road. Yes, I am a mushy person...take me as I am....LOL
Jim is a phenomenal coach. He teaches and coaches in such a way that you walk away from a session feeling like you can leap a tall building. He's straight forward, supportive and funny. Perfect combination.
I emailed Lisa Lawson, the Race Director for this half marathon and let her know our team will be running this race. She's planning on mentioning our team in her announcements! Thank you Lisa!!!!
Here is the link to The FCA Half Marathon webpage and registration...
http://www.runfca.com/index2.html If you live in this area, check out the website for this race. It will be a beautiful, scenic route and the weather for Florida in October is perfect for a nice 13.1 mile race. It's the perfect race for our team!!
I'll be posting after each weekly training on Saturdays. Stay tuned for the updates!!!
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