I was pretty sore from Saturday's 9 miler this morning. But I ran anyway. Ed was doing a 15 miler and I really wanted to do that, but I knew I would be too sore for more than 4 miles.
The first mile was kinda iffy, my hips and right knee were very sore. We did about an 11 minute pace. By mile 2 I was feeling peppy. The soreness was wearing off so I figured it was all muscle fatigue from running 9 miles after a 2 week hiatus from running. Then at mile 3 my knee basically let me know we were done. It was sore and tired. Felt a little creaky too.
Ed has had knee problems in the past so when he told me not to push it, I listened. He ran up ahead in here and there and back-tracked because it was still dark and he didn't want me to get kidnapped....lol. We went to the water station (at the end of my driveway) and Ed continued on. I sat on the car and rubbed ice on my knee for awhile. It seems better. Then I went in, I had 2 kiddies to get ready for school.
I popped out the door to cheer him on when he passed about an hour later. When I pulled back in the driveway from dropping the kids, Ed was back at the water station with the biggest grin on his face! He completed 15 miles!!! YAY!!!! I'm so jealous...haha! Great job Ed!!!!!!!
There's a man who runs my route now and then, I call him "Gazelle-Man" because when he runs he looks like he's just gliding along effortlessly at about a 6 minute pace. He passes me a few times running, then again on his bike. Drives me crazy...lol. I found out Tess lives nearby and runs my route, so I asked her if she's ever seen Gazelle-Man. Tess had not had that honor...until this morning. I got a text from her this morning telling me she spotted Gazelle-Man on her way to work. I almost died laughing!!! I called her back for the full story, of course. It was girl-talk so haha!!!
Tess is a marathoner, I enjoy running with her. We seem to be on the same page with pacing and she runs like she loves it. I love that about her. We're doing an exercise class together tonight and then going for a run right after. I know I ran this morning but I'm going again. =P
Showing posts with label training. Show all posts
Showing posts with label training. Show all posts
Monday, September 22, 2008
Sunday, September 21, 2008
Endurance Project Week 10 (wow)
I cannot believe we're past week TEN! This project is going by so quickly. Emotionally, I have very mixed feelings. I'm sooooo excited for race day, but sad that out Saturday meetings are coming to an end. I have not missed one meeting, but I'll admit the Saturdays after working until midnight the night before were a bit tough to get out of bed for.
Yesterday's meeting was our long run. Jim had a 12 miler planned with the route printed up for us to see. It was perfect...familiar, scenic, quiet back roads. The loop brought us back to point A for a water break every 3-4 miles. Most of the team went to a 5k race and Bethany had a track meet with her PC Track team so it was just four of us, Jim, Tess, Michelle and me.
I do the Galloway method on runs longer than 5 miles. I was taught this method from day one, I love it because I can run long distances and still feel strong. I understand this method may not be for everyone, and that's ok but it is for me! I do not enjoy getting to mile 6 or 7 and wanting to quit because I'm so tired. The Galloway lets me enjoy running distance. If I'm not enjoying it, I won't do it. Pretty simple for me.
That being said, I got to mile 9-ish and felt terrible. My knees started feeling tight at about mile 7, kinda creaky. I never felt that before. By mile 8 my legs were VERY fatigued. Almost like I was hitting a wall. It was so strange. I thought maybe it was from not running for 2 weeks (I was sick) so I tried to run through it. I casually mentioned it to Jim and he said exactly what I figured he'd say: do a cool down walk back to the gym and stretch. I did just that and I'm glad I did because I was hurting. My knees and hips are so very sore, even this morning. I'm not really sure what happened. All I know is, I was fine up until mile 7. Very strange.
I guess I can share a little known fact that does effect my running. I wasn't talking about it too much because it's hard to pretend it isn't happening if the whole world knows about it. Maybe someone out there has the same issue and can realize they are not alone, which is how I feel sometimes. Anyway, a while back I had some serious medical issues and I was taking Excederine for the pain. Took too much and completely burned my entire GI tract. My pancreas was (is) a wreck from it. It will take a long time to finish healing. It flares up now and then and is pretty painful, tiring and nauseating. Keeps me from running sometimes. It's hard to train for speed or a marathon when it's bothering me. Makes for an inconsistant training schedule. The last 2 weeks had my body in down mode. Couldn't run the Myakka 10k (huge disappointment) but just being there to see my teammates run it was wonderful. I got about 2 miles into a run Tues morning and had to stop. That's all the running I had in for 2 weeks before Saturday's planned 12 miler.
During the down time I realized I'm just lucky I can run at all and I shouldn't be worried about my finish times for the half or the whole marathons I have planned. It sounded right to me while I couldn't run, but now I'm back to wanting it all again. Haha! Can't keep a good (or crazy) woman down I guess.
I was hoping to join Ed Monday morning for his long run. He's planning at 14 miler, I would have to stop at 7am to get the kids up for school but I might have gotten 6-8 miles in first. Now I think I'd better wait. Depends on how I feel by morning!
Yesterday's meeting was our long run. Jim had a 12 miler planned with the route printed up for us to see. It was perfect...familiar, scenic, quiet back roads. The loop brought us back to point A for a water break every 3-4 miles. Most of the team went to a 5k race and Bethany had a track meet with her PC Track team so it was just four of us, Jim, Tess, Michelle and me.
I do the Galloway method on runs longer than 5 miles. I was taught this method from day one, I love it because I can run long distances and still feel strong. I understand this method may not be for everyone, and that's ok but it is for me! I do not enjoy getting to mile 6 or 7 and wanting to quit because I'm so tired. The Galloway lets me enjoy running distance. If I'm not enjoying it, I won't do it. Pretty simple for me.
That being said, I got to mile 9-ish and felt terrible. My knees started feeling tight at about mile 7, kinda creaky. I never felt that before. By mile 8 my legs were VERY fatigued. Almost like I was hitting a wall. It was so strange. I thought maybe it was from not running for 2 weeks (I was sick) so I tried to run through it. I casually mentioned it to Jim and he said exactly what I figured he'd say: do a cool down walk back to the gym and stretch. I did just that and I'm glad I did because I was hurting. My knees and hips are so very sore, even this morning. I'm not really sure what happened. All I know is, I was fine up until mile 7. Very strange.
I guess I can share a little known fact that does effect my running. I wasn't talking about it too much because it's hard to pretend it isn't happening if the whole world knows about it. Maybe someone out there has the same issue and can realize they are not alone, which is how I feel sometimes. Anyway, a while back I had some serious medical issues and I was taking Excederine for the pain. Took too much and completely burned my entire GI tract. My pancreas was (is) a wreck from it. It will take a long time to finish healing. It flares up now and then and is pretty painful, tiring and nauseating. Keeps me from running sometimes. It's hard to train for speed or a marathon when it's bothering me. Makes for an inconsistant training schedule. The last 2 weeks had my body in down mode. Couldn't run the Myakka 10k (huge disappointment) but just being there to see my teammates run it was wonderful. I got about 2 miles into a run Tues morning and had to stop. That's all the running I had in for 2 weeks before Saturday's planned 12 miler.
During the down time I realized I'm just lucky I can run at all and I shouldn't be worried about my finish times for the half or the whole marathons I have planned. It sounded right to me while I couldn't run, but now I'm back to wanting it all again. Haha! Can't keep a good (or crazy) woman down I guess.
I was hoping to join Ed Monday morning for his long run. He's planning at 14 miler, I would have to stop at 7am to get the kids up for school but I might have gotten 6-8 miles in first. Now I think I'd better wait. Depends on how I feel by morning!
Friday, September 19, 2008
Endurance Team Message
Hi TEAM!! Here's our weekly message from Coach Jim...
First of all a huge congratulations to the members of our Project that went to the Myakka River Run this past Saturday. There were some excellent performances, ribbons, and awards for some of our teammates. AWESOME. Most importantly, all who ran finished, and some LINDA and TESS extended the mileage on a cool-down run to fulfill a very good "long run" training day. There was some excellent pacing teamwork with Ed, Michelle and Josephine.
We will stay healthy. We are ready. Some of us may think we/you haven't trained enough, or you're not ready. Banish the thought. Remember your primary goal... TO FINISH. Coach Kim knows about believing even if you think you may not have trained enough. (yes, I do!)
The week ahead:Mostly Strength Training / stretching during the week. Actual running miles stay about 10 total over two-to-three days... Mon-Thurs. If you'd like, trade out some "road miles" for non-impact cardio on the elliptical machine or in the pool. We want to be strong for the "long run" on Saturday, Sept. 20....
This Saturday, the 20th is an important workout. Originally we thought we'd travel to away for a trail run, but the plans have been modified and this Saturday, We are "staying local" and running the neighborhood streets of North Port.... Our plan is for anywhere between 10-11 miler.... NOT VERY FAST. We are going to have an earlier start time.... 6:30, And we will be done with the run, or the miles by 8 a.m. finishing with a cooling stretch and beverage in the Teen Activity Center at the YMCA. Meet in our familiar spot in front of the Y ready to start our run at 6:30-- we can beat the heat and humidity. The running route will be set up to pass the YMCA as a "water/Gatorade" station... See you there.
Your proud coaches,
Jim, Bethany and Kim
I'd just like to add that everyone is doing EXCEPTIONALLY well. Your dedication to your training shows at every meeting. You may not even realize it, but all of you are showing huge improvements in your endurance and self confidence. In moments of self doubt, stay positive. You CAN do this. You know you can finish this race. Your coaches know it too! I feel so proud of our team.
Kim
Friday, September 5, 2008
Kirstin's First Run
My daughter Kirstin (child #2 of 4...19 years old) came to the last 5K I ran. Which was John Z MDA 5K last Saturday. (PR...27:25, in case I forgot to mention it) She felt the excitement and told me after the race that she wanted to run! YAY! I think she'll be ready for the Boca Grande 5K in Oct. I think my husband might run it too. I must make it look easy, because they both think they're going to beat me...teehee!!!
Kirstin and I did some basic stretching before we got started. We fast walked to the end of our street to warm up a little and set out at about a 12 minute pace. I showed her how to breathe, deeply and rhythmically. She's trying to quit smoking (my dream come true!). At first I had her walk when I heard her breathing becoming harder and waited for her to tell me when she was ready to run again. This is the way she'll learn to feel the signal when she needs to walk/run. I didn't bring a watch. I wanted this to be a fun run, no pressure, no pace timing. We did this for one mile out, then turned around.
Funny thing I noticed is she kept making a fist with her hands, just like I did! It took me forever to break that habit. I only had to mention it once, she did very well with keeping a great form, very nice posture and gait.
For the run back she said she was feeling great and wanted to go a little faster, so we went to a 10 minute pace. I knew she'd feel that rather quickly but I wanted her to feel how much quicker she'd need to walk if she did run faster. She didn't get far before she had to walk. She was very surprised she couldn't go further at a faster pace. I told her to picture a bottle of water. If you pour it out slowly for 5 seconds and stop...you'll still have a pretty full bottle of water. If you just dump the bottle upside down for 5 seconds and stop, you'll lose half the bottle. Now pretend it's your energy inside the bottle. Use it up a little slower and you'll have more for a longer time. That's endurance. She got it. I was pleased....lol.
At one point on the run back, Kirstin said she was done running for the day. I knew she felt disappointed that she couldn't run easily for 2 miles. I explained that she really did very well, that little by little she'd see a difference quickly. I asked her if she thought she could run with a few extra walk breaks just so she could say she did 1.5 miles. I told her we'd walk back the last .5 to the house. She said ok.
I did an experiment without telling her to see what she had in her. When she said it was time to walk, I said we'd just go to the fence post, as we got there I said we'd go to the tree. She told me she knew what I was doing....LOL...What she didn't realize was, I slowed the pace just a bit and made her push herself for the distance. She did it! She didn't flat out refuse to run, she didn't give up! I was so proud of her.
When we got home she was smiling to herself. I recognised that feeling of accomplishment. I told her how proud of her I am, that I think she'll be a great runner. I'm so happy she's quitting the smoking too.
She said she felt great, no soreness and she was going to run everyday. I explained that she should probably just do every other day at first to let her muscles heal and to see how she felt. I had a feeling her legs would be sore the next morning, and I was right. I love being right....lol. When she came into the kitchen this morning she said her quads were killing her! She was glad for the rest day.
We'll go out again Sat morning. Probably do the same distance the same way. Kirstin will get this pretty quickly so I figure we'll add distance in small increments. If she can get 4 miles in under 50 minutes by the week before Boca Grande 5K, she'll be READY!
Kirstin and I did some basic stretching before we got started. We fast walked to the end of our street to warm up a little and set out at about a 12 minute pace. I showed her how to breathe, deeply and rhythmically. She's trying to quit smoking (my dream come true!). At first I had her walk when I heard her breathing becoming harder and waited for her to tell me when she was ready to run again. This is the way she'll learn to feel the signal when she needs to walk/run. I didn't bring a watch. I wanted this to be a fun run, no pressure, no pace timing. We did this for one mile out, then turned around.
Funny thing I noticed is she kept making a fist with her hands, just like I did! It took me forever to break that habit. I only had to mention it once, she did very well with keeping a great form, very nice posture and gait.
For the run back she said she was feeling great and wanted to go a little faster, so we went to a 10 minute pace. I knew she'd feel that rather quickly but I wanted her to feel how much quicker she'd need to walk if she did run faster. She didn't get far before she had to walk. She was very surprised she couldn't go further at a faster pace. I told her to picture a bottle of water. If you pour it out slowly for 5 seconds and stop...you'll still have a pretty full bottle of water. If you just dump the bottle upside down for 5 seconds and stop, you'll lose half the bottle. Now pretend it's your energy inside the bottle. Use it up a little slower and you'll have more for a longer time. That's endurance. She got it. I was pleased....lol.
At one point on the run back, Kirstin said she was done running for the day. I knew she felt disappointed that she couldn't run easily for 2 miles. I explained that she really did very well, that little by little she'd see a difference quickly. I asked her if she thought she could run with a few extra walk breaks just so she could say she did 1.5 miles. I told her we'd walk back the last .5 to the house. She said ok.
I did an experiment without telling her to see what she had in her. When she said it was time to walk, I said we'd just go to the fence post, as we got there I said we'd go to the tree. She told me she knew what I was doing....LOL...What she didn't realize was, I slowed the pace just a bit and made her push herself for the distance. She did it! She didn't flat out refuse to run, she didn't give up! I was so proud of her.
When we got home she was smiling to herself. I recognised that feeling of accomplishment. I told her how proud of her I am, that I think she'll be a great runner. I'm so happy she's quitting the smoking too.
She said she felt great, no soreness and she was going to run everyday. I explained that she should probably just do every other day at first to let her muscles heal and to see how she felt. I had a feeling her legs would be sore the next morning, and I was right. I love being right....lol. When she came into the kitchen this morning she said her quads were killing her! She was glad for the rest day.
We'll go out again Sat morning. Probably do the same distance the same way. Kirstin will get this pretty quickly so I figure we'll add distance in small increments. If she can get 4 miles in under 50 minutes by the week before Boca Grande 5K, she'll be READY!
Wednesday, August 27, 2008
4 Miles This Morning
This week I really got back into my gym classes. I went up a little bit on the weights and put a bit more into my yoga. So this morning when I got up at 5am to run 4 miles with my good friend, Ed....I was very sore. But I love it!!! John Cougar Mellencamp comes to mind..."Hurt So Good".
I've been playing around with my hydration before a run for a couple weeks now. Trying to find a happy medium between nicely hydrated and not being on the verge of doing the "I gotta pee" dance every time I run. There. I said it. It's been an ongoing issue from the start. I'm only 42 for cryin' out loud! Geesh. So...I have a Slim Fast and a banana about an hour before I run, then a few ounces of water when I head out. If it's over 5 miles I plant a bottle halfway around the route. It's working. No "issues" for almost 2 weeks now. YAY! I have had some chills a couple times, but I stopped when that happened. I expected to have some tweaking to do.
The funny thing about the Slim Fast and the banana is that I found this combo to help with leg cramping. My right calf had been cramping up on me a few times. I don't get any when I do this. Bonus that it works with keeping me energized and hydrated on my regular runs.
Ed met me in the driveway and we walked a short distance to warm up. Oh...I figured out why my Garmin won't work...I didn't get it with the foot pod. DUH! Sending it back for the right one.
Ed always has his so I call out what pace I think we're at and how far I think we've gone. I'm usually pretty close. I know it's from training without a watch.
We did 4 miles at a 10 minute pace, walking 45 seconds about half way (my idea, but Ed complies....lol) finishing at 39:30. That's good and bad news.
GOOD: that means we kept a pretty steady 10 minute pace and finished strong...which is what you want to do. We talked the entire way too. Good indication that we weren't killing ourselves.
BAD: that means we could've gone faster! I suggested we go for a 9:45 pace next time and see what happens. Ed humors me. He can totally go faster. He stays slower for me, just don't tell him I know this. He might take off on me!!
I felt a lot better after the run. I'm not too sore anymore. I also went to yoga 2 hours later and did some great stretches. Feelin' fine now!!!
Off to sew and get some stuff done!
Happy running!!!!
I've been playing around with my hydration before a run for a couple weeks now. Trying to find a happy medium between nicely hydrated and not being on the verge of doing the "I gotta pee" dance every time I run. There. I said it. It's been an ongoing issue from the start. I'm only 42 for cryin' out loud! Geesh. So...I have a Slim Fast and a banana about an hour before I run, then a few ounces of water when I head out. If it's over 5 miles I plant a bottle halfway around the route. It's working. No "issues" for almost 2 weeks now. YAY! I have had some chills a couple times, but I stopped when that happened. I expected to have some tweaking to do.
The funny thing about the Slim Fast and the banana is that I found this combo to help with leg cramping. My right calf had been cramping up on me a few times. I don't get any when I do this. Bonus that it works with keeping me energized and hydrated on my regular runs.
Ed met me in the driveway and we walked a short distance to warm up. Oh...I figured out why my Garmin won't work...I didn't get it with the foot pod. DUH! Sending it back for the right one.
Ed always has his so I call out what pace I think we're at and how far I think we've gone. I'm usually pretty close. I know it's from training without a watch.
We did 4 miles at a 10 minute pace, walking 45 seconds about half way (my idea, but Ed complies....lol) finishing at 39:30. That's good and bad news.
GOOD: that means we kept a pretty steady 10 minute pace and finished strong...which is what you want to do. We talked the entire way too. Good indication that we weren't killing ourselves.
BAD: that means we could've gone faster! I suggested we go for a 9:45 pace next time and see what happens. Ed humors me. He can totally go faster. He stays slower for me, just don't tell him I know this. He might take off on me!!
I felt a lot better after the run. I'm not too sore anymore. I also went to yoga 2 hours later and did some great stretches. Feelin' fine now!!!
Off to sew and get some stuff done!
Happy running!!!!
Thursday, August 14, 2008
Doing Some Training
This Florida summer heat is tough to train in. Being a lazy runner by nature, it's not helping matters much. Luckily my good friend Ed is a running maniac and he lights the fire beneath my Asics. He likes to run at 6:30 am. I like to lay in bed at 6:30 am. Sometimes it's more fun to dream about running anyway. I'm wicked fast in my dreams. Pun intended.
Ed, Bob and I ran on Wednesday morning. I ran 3.5 miles and the guys went on to finish 4 miles. It was the first run I've had in 3 weeks where I could actually breathe. Feels good to breathe when you run , ya know?
This morning Ed came and picked me up for my very first speed workout at the track. I knew he was coming at 6:30 but I still stayed in bed until 6:10. Nice. My husband tried to wake me at 5:30 when he was leaving but I'd changed my mind about getting up by then. I contemplated calling Ed and being a slacker but I figured in the time it would take to find my phone and make the call, I'd be awake anyway. Up I got. Good thing too because Bob W. was supposed to come with us but he overslept! Ha!! He must have needed the rest.
The down side of getting up 20 minutes before a run is....I didn't eat. So I didn't have the energy for the workout Ed planned. I did half of his workout and spent the other half walking around the track while he ran. I need a good nutritional plan. I've never been good about eating. I need to change that. Starting T-O-D-A-Y. Please pass the chips. To me. And I'll take a Bud Light with those thankyaverramuchhhhh.
Saturday is the 4th annual Hurricane Run. As I'm sure you all know, Florida got hit with Hurricane Charlie 5 years ago. It was pretty bad. In fact, we have families still recovering from it. Very sad.
The team will be meeting at this race Sat morning. Jim and Bethany will be away for the weekend. That means I have to pay attention this time and get a good race report out to them. Usually I just do whatever they say..."ride their coattails" you may call it. That's what I call it anyway. I'm a coach for this project, but I tend to be the more emotionally and verbally encouraging coach vs the training, physical and teaching coach...(Jim and Bethany's job)...I like the "hearts and flowers" part of coaching I guess. I like the "hearts and flowers" part of everything, as a matter-of-fact. The team already knows what they need to do before, during and after the race. I guess they'd notice if I tried to slip a little tea party in there somewhere. Or tried to get them all to sing "Mama Mia" by Abba. I might try that one anyway. Like a motivational anthem, if you will. Hey...maybe I can talk them into doing "The Hustle" as a warm up/stretch! I think that would work nicely. Don't you???
Ed, Bob and I ran on Wednesday morning. I ran 3.5 miles and the guys went on to finish 4 miles. It was the first run I've had in 3 weeks where I could actually breathe. Feels good to breathe when you run , ya know?
This morning Ed came and picked me up for my very first speed workout at the track. I knew he was coming at 6:30 but I still stayed in bed until 6:10. Nice. My husband tried to wake me at 5:30 when he was leaving but I'd changed my mind about getting up by then. I contemplated calling Ed and being a slacker but I figured in the time it would take to find my phone and make the call, I'd be awake anyway. Up I got. Good thing too because Bob W. was supposed to come with us but he overslept! Ha!! He must have needed the rest.
The down side of getting up 20 minutes before a run is....I didn't eat. So I didn't have the energy for the workout Ed planned. I did half of his workout and spent the other half walking around the track while he ran. I need a good nutritional plan. I've never been good about eating. I need to change that. Starting T-O-D-A-Y. Please pass the chips. To me. And I'll take a Bud Light with those thankyaverramuchhhhh.
Saturday is the 4th annual Hurricane Run. As I'm sure you all know, Florida got hit with Hurricane Charlie 5 years ago. It was pretty bad. In fact, we have families still recovering from it. Very sad.
The team will be meeting at this race Sat morning. Jim and Bethany will be away for the weekend. That means I have to pay attention this time and get a good race report out to them. Usually I just do whatever they say..."ride their coattails" you may call it. That's what I call it anyway. I'm a coach for this project, but I tend to be the more emotionally and verbally encouraging coach vs the training, physical and teaching coach...(Jim and Bethany's job)...I like the "hearts and flowers" part of coaching I guess. I like the "hearts and flowers" part of everything, as a matter-of-fact. The team already knows what they need to do before, during and after the race. I guess they'd notice if I tried to slip a little tea party in there somewhere. Or tried to get them all to sing "Mama Mia" by Abba. I might try that one anyway. Like a motivational anthem, if you will. Hey...maybe I can talk them into doing "The Hustle" as a warm up/stretch! I think that would work nicely. Don't you???
Sunday, August 10, 2008
NP Endurance Project...
I'm going to start this post with Jim's weekly update. It's a little long, figured I'd give my blogger friends the option of skipping it in favor of my more humorous update to be posted soon after this one....LOL
A Word From Coach Jim
Hello Team!
First of all GREAT weekend for all of us that went to the race at Punta Gorda, some of the highlights: Sherry set a tremendous personal record and Jacki also. Great improvements. Bethany was the overall female winner, Josephine the grandmaster winner, and medals for Tess, Kim, Cindy, Frank, Ed and Jim.
Some points about our Big Run... The Saturday, October 11th FCA Half Marathon in Sarasota/Lakewood Ranch. (http://www.runfca.com/)Each of us should register on our own via Active.com. Active.com will want you to register with a username and password. We will be providing the race organizers with our list of YMCA North Port Endurance Project team members so that we’ll all be entitled to any team discount. We should register as soon as possible to avoid any potential increase in the $45. listed fee. So please plan on registering asap for the FCA run.
Keep the following information in mind… On Friday, Oct 10th, our Endurance Team will be having a pasta dinner party at Kim's house in North Port. This gives all of us a chance to go over race strategies, questions or concerns. This will be a great opportunity to calm any jitters and have a relaxing evening before the BIG DAY! Time TBA (Does anyone have a "cutoff time" for eating the night before a long run. Let us know...) Kim will make the pasta, sauce and a punch bowl. (non-alcholic). We can decide who can bring what when we get a little closer to the date. (bread, desserts, salad etc) We are working on having one person (Kim) pick up all the race packets at once. We can give them out at the pasta party. For those who cannot make the party, let one of us know and we'll be sure to get you your packet before the race.
For those who have not yet had their race day shirts embroidered, you can drop one off at the desk at the YMCA anytime. Please put your name in the bag so we can get your shirt back to you.
Our week ahead training mirrors this past week. We want to hold onto the progress we’ve made thus far and protect ourselves from injury. Allow time to rest and eat some good vegetables. Strength training target the core muscles, safely exercise your abs, obliques, lower back and glutes. Have two good days of cardio training equaling 30 min. one day and 45 min. the next. Plan on a weekend run of approx six to seven miles.
Some of you may be running the “Hurricane Run 5k” on Sat. Aug. 16. Bethany and Jim, and Josephine and Frank will be out of town for this. The plan for the following Saturday (Aug. 23) is for a group run on the beautiful trails of Oscar Scherer State Park. Our goal is an hour to an hour and a half run on Sat. Aug. 23. This is our own event-- and Ed and Joan Morgan will be providing the optional post run breakfast at their RV. (They‘ll be camping overnight and ready for our training run Sat. morning.) We will start that run as early as we can so that we can enjoy the run, the breakfast, nature and still have ourselves back to North Port by mid morning. We’ll figure out who’ll drive, etc. sometime the week of Aug. 18...
Please register at Active.com for the Oct. 11 FCA marathon asap.
Endurance Team Coaches
A Word From Coach Jim
Hello Team!
First of all GREAT weekend for all of us that went to the race at Punta Gorda, some of the highlights: Sherry set a tremendous personal record and Jacki also. Great improvements. Bethany was the overall female winner, Josephine the grandmaster winner, and medals for Tess, Kim, Cindy, Frank, Ed and Jim.
Some points about our Big Run... The Saturday, October 11th FCA Half Marathon in Sarasota/Lakewood Ranch. (http://www.runfca.com/)Each of us should register on our own via Active.com. Active.com will want you to register with a username and password. We will be providing the race organizers with our list of YMCA North Port Endurance Project team members so that we’ll all be entitled to any team discount. We should register as soon as possible to avoid any potential increase in the $45. listed fee. So please plan on registering asap for the FCA run.
Keep the following information in mind… On Friday, Oct 10th, our Endurance Team will be having a pasta dinner party at Kim's house in North Port. This gives all of us a chance to go over race strategies, questions or concerns. This will be a great opportunity to calm any jitters and have a relaxing evening before the BIG DAY! Time TBA (Does anyone have a "cutoff time" for eating the night before a long run. Let us know...) Kim will make the pasta, sauce and a punch bowl. (non-alcholic). We can decide who can bring what when we get a little closer to the date. (bread, desserts, salad etc) We are working on having one person (Kim) pick up all the race packets at once. We can give them out at the pasta party. For those who cannot make the party, let one of us know and we'll be sure to get you your packet before the race.
For those who have not yet had their race day shirts embroidered, you can drop one off at the desk at the YMCA anytime. Please put your name in the bag so we can get your shirt back to you.
Our week ahead training mirrors this past week. We want to hold onto the progress we’ve made thus far and protect ourselves from injury. Allow time to rest and eat some good vegetables. Strength training target the core muscles, safely exercise your abs, obliques, lower back and glutes. Have two good days of cardio training equaling 30 min. one day and 45 min. the next. Plan on a weekend run of approx six to seven miles.
Some of you may be running the “Hurricane Run 5k” on Sat. Aug. 16. Bethany and Jim, and Josephine and Frank will be out of town for this. The plan for the following Saturday (Aug. 23) is for a group run on the beautiful trails of Oscar Scherer State Park. Our goal is an hour to an hour and a half run on Sat. Aug. 23. This is our own event-- and Ed and Joan Morgan will be providing the optional post run breakfast at their RV. (They‘ll be camping overnight and ready for our training run Sat. morning.) We will start that run as early as we can so that we can enjoy the run, the breakfast, nature and still have ourselves back to North Port by mid morning. We’ll figure out who’ll drive, etc. sometime the week of Aug. 18...
Please register at Active.com for the Oct. 11 FCA marathon asap.
Endurance Team Coaches
NP Endurance Project Week 5
Week 5 already! Wow!! The whole team is just coming along phenomenally well. Everyone showed their dedication, training and team spirit at yesterdy's Run 4 Reason 5K. Five team members were away for the weekend on various adventures (or had to work) so we had 10 of us there.
We basically met in registration before the warm up mile. While I was standing there talking (of course) in walks SHERRY !!!!! I knew her as soon as I saw her. Cute as a button with those dimples and full of energy. It felt like we'd known each other for years. Her husband Scott is also a sweetie, what a beautiful couple. Sherry rocked the 5k with her 26:23, taking 1st place in her age group. YAY Sherry!!! Meeting Sherry was the highlight of the day for me. We could have visited for hours!!! (Hugs Sherry) =)
The team ran a warm up mile and came back for stretching. It was a very hot, very humid morning. We all felt it. I hadn't run for 2 weeks, I had the flu, so I didn't expect to run too well. And I didn't...LOL (thoughts are THINGS) BLAHHH.....anyway, we lined up and took off. We cheered each other on as we passed each other. I had trouble breathing and had to stop 3 times. I was surprisingly ok with this since I expected to have some trouble.
I ran with Kim, another JUST Kim, not Kimberly!! Pretty fun! Found a new friend and she lives near me. We'll be running together, I'm sure. I saw many, many friends. Yuli, Bill, Carol, Bob, Jack, I can't even name them all. I love that part of being a runner. I look forward to seeing everyone just as much as running the race. The running community is friendly and FUN!
Bethany took Overall First Place female, Josephine took Grand Master female. Nice job ladies!! Jim, Ed, Tess, Frank, Cindy and yours truly (ME) all placed in our respective age groups and went home with medals. Pretty nice looking medals too. I pulled a Nitmos and wore mine all day. The people at Publix were all pretty impressed...I even let them touch it. I know, I know....I'm good like that. I'm thinking of having a "Come See Kim's Medals" party. You're all invited. Should be fun. And quick since I only have about 6....teehee
Before the results were announced, Jim gathered us for the cool down mile. I calmly told him I was skipping that. He just as calmly told me I was NOT skipping it. Then I reminded him that I am my own captain. He can't really tell me what to do. He said ok. After winning that one, I decided I WANTED to run the cool down. So I did. Kinda. I walked a lot of it just cuz I could. You know, being the captain and all. I would have stopped a little earlier but Tess has an issue with running an odd distance. She made us keep going for the full mile. I like Tess, so I did it. I guess you could say I did it for you, Tess!!
The good thing about having the flu is, I'll be healthy for the rest of the season. I hope.
We basically met in registration before the warm up mile. While I was standing there talking (of course) in walks SHERRY !!!!! I knew her as soon as I saw her. Cute as a button with those dimples and full of energy. It felt like we'd known each other for years. Her husband Scott is also a sweetie, what a beautiful couple. Sherry rocked the 5k with her 26:23, taking 1st place in her age group. YAY Sherry!!! Meeting Sherry was the highlight of the day for me. We could have visited for hours!!! (Hugs Sherry) =)
The team ran a warm up mile and came back for stretching. It was a very hot, very humid morning. We all felt it. I hadn't run for 2 weeks, I had the flu, so I didn't expect to run too well. And I didn't...LOL (thoughts are THINGS) BLAHHH.....anyway, we lined up and took off. We cheered each other on as we passed each other. I had trouble breathing and had to stop 3 times. I was surprisingly ok with this since I expected to have some trouble.
I ran with Kim, another JUST Kim, not Kimberly!! Pretty fun! Found a new friend and she lives near me. We'll be running together, I'm sure. I saw many, many friends. Yuli, Bill, Carol, Bob, Jack, I can't even name them all. I love that part of being a runner. I look forward to seeing everyone just as much as running the race. The running community is friendly and FUN!
Bethany took Overall First Place female, Josephine took Grand Master female. Nice job ladies!! Jim, Ed, Tess, Frank, Cindy and yours truly (ME) all placed in our respective age groups and went home with medals. Pretty nice looking medals too. I pulled a Nitmos and wore mine all day. The people at Publix were all pretty impressed...I even let them touch it. I know, I know....I'm good like that. I'm thinking of having a "Come See Kim's Medals" party. You're all invited. Should be fun. And quick since I only have about 6....teehee
Before the results were announced, Jim gathered us for the cool down mile. I calmly told him I was skipping that. He just as calmly told me I was NOT skipping it. Then I reminded him that I am my own captain. He can't really tell me what to do. He said ok. After winning that one, I decided I WANTED to run the cool down. So I did. Kinda. I walked a lot of it just cuz I could. You know, being the captain and all. I would have stopped a little earlier but Tess has an issue with running an odd distance. She made us keep going for the full mile. I like Tess, so I did it. I guess you could say I did it for you, Tess!!
The good thing about having the flu is, I'll be healthy for the rest of the season. I hope.
Sunday, July 27, 2008
NP Endurance Project Week 3
Saturday morning started out so beautiful. Not so hot and humid. But then, it was only 6am. I had been waiting for this timed mile training session for months. I was very excited! Only problem was, I pulled an upper hammy Wednesday at work. I was sitting in an office chair with wheels and pushed across the room with my right leg. Ouch! My husband tried massaging it out and it did feel better by Friday morning, but by the end of the day it was aching again. When I woke up Sat morning I chose to ignore the ache (oooh, big surprise).
The team met at the gym and half of us piled into Ed and Joan's camper. Bethany drove herself over to the track earlier so she could get her 4,000 mile run in before we got there. Abbey met us there and Bob and Michelle took their own car because some of us had to be back at work at 9am. Ed's wife Joan came with us, she's an honorary team member just cuz we love her. Joan has a knee injury that prevents her from running but she's been a great source of support just the same. Joan swims and cycles. Ed joked about doing a tri where she bikes and swims and he does the running....(watch out Joan...LOL)
We did our warm up mile, then Bethany's stretches that I have come to love. Put all the stretches together and it's like a dance. Funny part was when half of us went the wrong way. It was like a kindergarten dance recital....LOL...so funny!
It was determined that we had three injured teammates. Ed with a quad pull, Abbey with a knee issue and "yours truly" with an upper ham or lower glute pull. As Bethany gave the "ready...set...GO", I pushed the ache out of my brain, determined to do this timed mile. Abbey and Ed went out smart...I went out fast. Jim was behind me (my first clue that I went out fast) My 2nd clue was when Jim yelled to me that I was going too fast. (HA) Abbey and Ed finished the timed mile with great times. I did not finish the timed mile at all. I had to stop after the 2nd lap. In fact, I was the only person who had to pull out. Needless to say, I was not happy. The whole morning I kept thinking how I hold back speed and this was going to be the day I didn't hold back. I need to start following my own advice. So anyway, I'll do my timed mile during the week with a few others who missed this training session. You can be sure I'll post that when it happens.
On to celebrating my teammates FANTASTIC times. Everyone did so well. It's a pleasure to be with these people. Josephine told us she loves that these training sessions are fun AND challenging. I agree!!
After the timed mile extravaganza, everyone did a warm down run. I sat with Joan for a chat while Bethany tallied up the results. In her head. No calculator. I'd explain just what she did but the whole math thing was way over my head. I think it was like calculus. Looked like it to me anyway. She even kept up with the conversation while doing these computations. She finished before the team returned. I think she has extra brains in her calf muscles. =P
The battery in my camera was dead, so I brought my cell phone. Unfortunately, it's new and I had no idea how to take pictures with it. Josephine figured it out and I got a GREAT pic of her beautiful face, but now I don't know how to access it....LOL Besides, I promised her I wouldn't post it. But if it came out as good as I think, I'll ask her again. I promise to get batteries for next Saturday. I WILL HAVE PICTURES NEXT WEEK!!!!!!!!
A WORD FROM COACH JIM
Hello from Kim, Bethany and Jim
Great job this morning! The mile on the track was not the end but the beginning of our goal setting for the half marathon. Your time and its conversion to the 1/2 marathon gives you a target for which to aim. At the track we estimated your information. Listed below is a more accurate calculation. Between now and next Saturday try to get in:
One 6+ mile run at the easy pace range listed for you below
Two 3-5 mile runs around the pace per mile time listed for your goal 1/2 marathon
Remember, if you are feeling tired or sore, make one of the 3-5 mile days a cross training/non impact cardio day. (ie. appx 9-minutes per mile pace x 3 miles = 27 - 30 minutes continuous time on an elliptical machine, rowing machine, swimming.) Next Saturday, for those not racing, will be a 6-7 mile easy run with us meeting at the Y at 7:05AM. THIS WILL BE AN EASY PACE! Based upon the slower 'training pace' time for each of us.
Jackie and Sherry, hope the golf tournament fundraiser was a big success. Let's pick a day to do the speed workout. Cindy, how'd you do on your time trial? Linda, we can get your mile time too this week. Again, good job today!
Estimated Pace Range for easy runs
Today's 1/2 mar per mile time trial:
1:35=7:15.6 pmil/training pace=
8:16-9:15 Bob 6:03
1:43=7:54 pmil/training pace=
8:54-9:54 Jim 6:35
1:46=8:10 pmil/training pace=
9:10-10:10 Frank 6:48
1:55=8:50.4 pmil/training pace=
9:50.4-10:50.4 Michelle 7:22
1:58=9:01 pmil/training pace=
10:01-11:01 Josephine 7:31
2:01=9:16.8 pmil/training pace=
10:16.8-11:16.8 Ed 7:44
2:07=9:44.4 pmil/training pace=
10:44.4-11:44.4 Abbey 8:07
2:19=10:39.6 pmil/training pace=
11:39.6-12:39.6 Tess 8:53
The team met at the gym and half of us piled into Ed and Joan's camper. Bethany drove herself over to the track earlier so she could get her 4,000 mile run in before we got there. Abbey met us there and Bob and Michelle took their own car because some of us had to be back at work at 9am. Ed's wife Joan came with us, she's an honorary team member just cuz we love her. Joan has a knee injury that prevents her from running but she's been a great source of support just the same. Joan swims and cycles. Ed joked about doing a tri where she bikes and swims and he does the running....(watch out Joan...LOL)
We did our warm up mile, then Bethany's stretches that I have come to love. Put all the stretches together and it's like a dance. Funny part was when half of us went the wrong way. It was like a kindergarten dance recital....LOL...so funny!
It was determined that we had three injured teammates. Ed with a quad pull, Abbey with a knee issue and "yours truly" with an upper ham or lower glute pull. As Bethany gave the "ready...set...GO", I pushed the ache out of my brain, determined to do this timed mile. Abbey and Ed went out smart...I went out fast. Jim was behind me (my first clue that I went out fast) My 2nd clue was when Jim yelled to me that I was going too fast. (HA) Abbey and Ed finished the timed mile with great times. I did not finish the timed mile at all. I had to stop after the 2nd lap. In fact, I was the only person who had to pull out. Needless to say, I was not happy. The whole morning I kept thinking how I hold back speed and this was going to be the day I didn't hold back. I need to start following my own advice. So anyway, I'll do my timed mile during the week with a few others who missed this training session. You can be sure I'll post that when it happens.
On to celebrating my teammates FANTASTIC times. Everyone did so well. It's a pleasure to be with these people. Josephine told us she loves that these training sessions are fun AND challenging. I agree!!
After the timed mile extravaganza, everyone did a warm down run. I sat with Joan for a chat while Bethany tallied up the results. In her head. No calculator. I'd explain just what she did but the whole math thing was way over my head. I think it was like calculus. Looked like it to me anyway. She even kept up with the conversation while doing these computations. She finished before the team returned. I think she has extra brains in her calf muscles. =P
The battery in my camera was dead, so I brought my cell phone. Unfortunately, it's new and I had no idea how to take pictures with it. Josephine figured it out and I got a GREAT pic of her beautiful face, but now I don't know how to access it....LOL Besides, I promised her I wouldn't post it. But if it came out as good as I think, I'll ask her again. I promise to get batteries for next Saturday. I WILL HAVE PICTURES NEXT WEEK!!!!!!!!
A WORD FROM COACH JIM
Hello from Kim, Bethany and Jim
Great job this morning! The mile on the track was not the end but the beginning of our goal setting for the half marathon. Your time and its conversion to the 1/2 marathon gives you a target for which to aim. At the track we estimated your information. Listed below is a more accurate calculation. Between now and next Saturday try to get in:
One 6+ mile run at the easy pace range listed for you below
Two 3-5 mile runs around the pace per mile time listed for your goal 1/2 marathon
Remember, if you are feeling tired or sore, make one of the 3-5 mile days a cross training/non impact cardio day. (ie. appx 9-minutes per mile pace x 3 miles = 27 - 30 minutes continuous time on an elliptical machine, rowing machine, swimming.) Next Saturday, for those not racing, will be a 6-7 mile easy run with us meeting at the Y at 7:05AM. THIS WILL BE AN EASY PACE! Based upon the slower 'training pace' time for each of us.
Jackie and Sherry, hope the golf tournament fundraiser was a big success. Let's pick a day to do the speed workout. Cindy, how'd you do on your time trial? Linda, we can get your mile time too this week. Again, good job today!
Estimated Pace Range for easy runs
Today's 1/2 mar per mile time trial:
1:35=7:15.6 pmil/training pace=
8:16-9:15 Bob 6:03
1:43=7:54 pmil/training pace=
8:54-9:54 Jim 6:35
1:46=8:10 pmil/training pace=
9:10-10:10 Frank 6:48
1:55=8:50.4 pmil/training pace=
9:50.4-10:50.4 Michelle 7:22
1:58=9:01 pmil/training pace=
10:01-11:01 Josephine 7:31
2:01=9:16.8 pmil/training pace=
10:16.8-11:16.8 Ed 7:44
2:07=9:44.4 pmil/training pace=
10:44.4-11:44.4 Abbey 8:07
2:19=10:39.6 pmil/training pace=
11:39.6-12:39.6 Tess 8:53
Saturday, July 26, 2008
Training
The team will be heading out to Venice this morning for some timed miles. We have a warm up/cool down route planned out but I'll admit to being mostly excited about the track. There have been some pretty accomplished athletes on this track. Olympians!! I'm thinking the feeling will be awesome, just to walk out onto the track. Maybe the energy will be felt.
I'm going to finish my bagel and blueberry tea, I'll be back later with an updated post!! Maybe even some pictures!
I'm going to finish my bagel and blueberry tea, I'll be back later with an updated post!! Maybe even some pictures!
Sunday, July 20, 2008
Endurance Project Week 2
The team met Saturday morning for our second training. Twelve people were there, about 4 were missing for various reasons (life most likely). Bethany had a prior commitment and was away, but she'll be pleased to know we all did those warm ups she showed us! I'll admit, I've never been really good about warming up. I usually just fast walk or slow run the first quarter mile and call it a warm up. Since this project got underway though, I make sure I stretch and take a quick run before I get going and I can see and feel a difference.
We had the 5.1 mile run mapped out, set up a water/gatorade table and had a quick meeting. Everyone was to run/walk their comfy pace and set out to run for 45-50 minutes. This training is not a race. It's for endurance. Not too many people can run their top speed and hold that pace for 5 miles. If they could, we'd have a million people who could run a 20 minute 5K. If you look at some race results, you'll see the "elites" coming in anywhere from 16 to 20 minutes while the average (AVERAGE) runner is at maybe 28-33 minutes a 5k. Then you find a vast majority, maybe even 30% coming in after that time. All these runners are winners for one very, very good reason: they ran the race. Running a race=winning. Yes, receiving a medal/trophy is a thrill I myself am aiming for in every race I run, but for the first half marathon a person is running, speed cannot be the goal. Endurance is key. Without endurance you won't finish. Injuries can occur. Your recovery time will be longer. The joy will be missing. During my marathon training, Jim kept trying to tell me this. I didn't get it until I was in my 2nd mile in that marathon. I could hear him saying "just finish and have a great experience, don't worry about timing your first marathon". He was so right.
All this being said, I ran with the seasoned runners Saturday to see if I could keep up. HA! Nice coaching skills, huh?
We all set out together, Jim turning back a little sooner so he could get back to the water table before anyone else. This way he could tell the runners how much further they had to go before the second turn around, completing a 45/50 minute run. I kept going with the team to the 1.5 mile turn around. When I got back to the water table at mile 3, Jim and I switched places. He ran the last couple miles with the team and I yelled out how much time was left for the turn around as people grabbed some water. Once everyone completed the run, cooled down and rested a bit, we went for some stretches and talked about the run. This is the most exciting part for me. I love the connection to the runners and the thrill of talking about the goal.
Next week we have a track run planned. It's a rubber based track and I'm very curious to run on it. I've never heard of such a thing. We will be timing the runners to give them their base pace. I think this will put speed in perspective for everyone, myself included. Once we get a concrete pace time to work with, setting the proper pace in our minds will take the pressure off being fast. If someone's pace time is 12 minutes, then they'll see that trying to run 9-10 minute paces will burn out their endurance too quickly and they won't be able to run a distance. It's so important for everyone to be working toward endurance vs speed. Which is why we're called "Endurance Project" and not "Speedy Half Marathoners"...lol. I do understand the desire to be fast, to be an exceptional athlete. I think it's a natural part of our sport. I was lucky to have Jim for a coach, because he taught me to ENJOY running as we trained for the marathon. By the time I decided I'd like to be fast, the joy part was already embedded in my brain. I'm hoping to be able to bring the enjoyment factor into our team. For me, it was the part of training that got me to the finish line. With enjoyment, came pride in myself. With pride came confidence. If you ask me (and even if you don't...lol) it's the most important part.
EVERYONE did so well! We have a great team. I am enjoying being a part of this project.
A Word From Coach Jim:
Hello,
This is a little bit of "hype" for our scheduled workout this Saturday (Those of you who can't make it, we will do this a couple days after.) We will meet at the North Port YMCA Wellness Center Parking Lot at 7:00. We'll figure out who's able to drive that morning and carpool to the Gene Whipp Center Track in Venice. Travel time is approx 20 min. Our workout will include an easy warm up run, some drills and stretching. Each of us will then run a 4-lap time test. We'll finish with a cool-down run/walk/jog then stretching right there at the track. Total time at the Venice track will be about 60 minutes. We estimate that we'll get back to North Port approx 9:00. If anyone has to leave early, we can plan for that too. If you want to take a look at a picture of the facility ahead of time, I'm including a link that you can click on and take a bird's eye view.
Notice in the text underneath the endorsement of this track by John Cook,
Testimonials:“I highly recommend this facility for visiting colleges and elite athletes and have used the track on multiple occasions with my Nike athletes.” — John Cook, Nike Oregon Project Middle Distance Coach. Former George Mason NCAA Champion Track Coach.
http://www.genewhippsportscenter.org/
GOOD "Non-Impact" training until Saturday!!!
Jim
We had the 5.1 mile run mapped out, set up a water/gatorade table and had a quick meeting. Everyone was to run/walk their comfy pace and set out to run for 45-50 minutes. This training is not a race. It's for endurance. Not too many people can run their top speed and hold that pace for 5 miles. If they could, we'd have a million people who could run a 20 minute 5K. If you look at some race results, you'll see the "elites" coming in anywhere from 16 to 20 minutes while the average (AVERAGE) runner is at maybe 28-33 minutes a 5k. Then you find a vast majority, maybe even 30% coming in after that time. All these runners are winners for one very, very good reason: they ran the race. Running a race=winning. Yes, receiving a medal/trophy is a thrill I myself am aiming for in every race I run, but for the first half marathon a person is running, speed cannot be the goal. Endurance is key. Without endurance you won't finish. Injuries can occur. Your recovery time will be longer. The joy will be missing. During my marathon training, Jim kept trying to tell me this. I didn't get it until I was in my 2nd mile in that marathon. I could hear him saying "just finish and have a great experience, don't worry about timing your first marathon". He was so right.
All this being said, I ran with the seasoned runners Saturday to see if I could keep up. HA! Nice coaching skills, huh?
We all set out together, Jim turning back a little sooner so he could get back to the water table before anyone else. This way he could tell the runners how much further they had to go before the second turn around, completing a 45/50 minute run. I kept going with the team to the 1.5 mile turn around. When I got back to the water table at mile 3, Jim and I switched places. He ran the last couple miles with the team and I yelled out how much time was left for the turn around as people grabbed some water. Once everyone completed the run, cooled down and rested a bit, we went for some stretches and talked about the run. This is the most exciting part for me. I love the connection to the runners and the thrill of talking about the goal.
Next week we have a track run planned. It's a rubber based track and I'm very curious to run on it. I've never heard of such a thing. We will be timing the runners to give them their base pace. I think this will put speed in perspective for everyone, myself included. Once we get a concrete pace time to work with, setting the proper pace in our minds will take the pressure off being fast. If someone's pace time is 12 minutes, then they'll see that trying to run 9-10 minute paces will burn out their endurance too quickly and they won't be able to run a distance. It's so important for everyone to be working toward endurance vs speed. Which is why we're called "Endurance Project" and not "Speedy Half Marathoners"...lol. I do understand the desire to be fast, to be an exceptional athlete. I think it's a natural part of our sport. I was lucky to have Jim for a coach, because he taught me to ENJOY running as we trained for the marathon. By the time I decided I'd like to be fast, the joy part was already embedded in my brain. I'm hoping to be able to bring the enjoyment factor into our team. For me, it was the part of training that got me to the finish line. With enjoyment, came pride in myself. With pride came confidence. If you ask me (and even if you don't...lol) it's the most important part.
EVERYONE did so well! We have a great team. I am enjoying being a part of this project.
A Word From Coach Jim:
Hello,
This is a little bit of "hype" for our scheduled workout this Saturday (Those of you who can't make it, we will do this a couple days after.) We will meet at the North Port YMCA Wellness Center Parking Lot at 7:00. We'll figure out who's able to drive that morning and carpool to the Gene Whipp Center Track in Venice. Travel time is approx 20 min. Our workout will include an easy warm up run, some drills and stretching. Each of us will then run a 4-lap time test. We'll finish with a cool-down run/walk/jog then stretching right there at the track. Total time at the Venice track will be about 60 minutes. We estimate that we'll get back to North Port approx 9:00. If anyone has to leave early, we can plan for that too. If you want to take a look at a picture of the facility ahead of time, I'm including a link that you can click on and take a bird's eye view.
Notice in the text underneath the endorsement of this track by John Cook,
Testimonials:“I highly recommend this facility for visiting colleges and elite athletes and have used the track on multiple occasions with my Nike athletes.” — John Cook, Nike Oregon Project Middle Distance Coach. Former George Mason NCAA Champion Track Coach.
http://www.genewhippsportscenter.org/
GOOD "Non-Impact" training until Saturday!!!
Jim
Saturday, July 12, 2008
Endurance Project Week 1
I did not sleep well last night. I was too excited! I swear, I woke up every 45 minutes. I was up, showered, dressed and ready to go at 6:15am. Then I had to wait around for 30 minutes before it was time to leave. Pure torture.
We met this morning and had a brief introduction. Bethany showed us some very cool warm up exercises I had never seen before. Maybe took 10 minutes. We decided on a short 2 miles to get an idea of where people were on the ability scale. What we did was head out together and let everyone naturally find a pace. We had a few in the lead who agreed to turn back at mile one. This way everyone basically stayed together without anyone feeling like they were being held back OR holding anyone back. I especially liked this because I think it keeps newer runners from feeling like they are lagging behind. For an endurance race like a half marathon, we can't be focusing on speed. It's about perseverance...being able to "go the mile", not about how long it takes to get there. (at first...lol)
We had a little questionnaire before we set out to run. We all answered these questions, like what was your last run in time or miles, have you ever run a race...if so, what was your last finishing time...what is your goal time for this half, etc. We were very pleased to see everyone had a very good foundation for this training project! Wonderful! Everyone is way ahead of where I was when I met Jim nine months ago. I foresee each and every one of us finishing this FCA Half Marathon. With a great time too!!!
When we finished our run, we did some cool down exercises together. I was happy to see Jim incorporate some yoga into the cool down. The gentle stretching and breathing exercises we did were perfect. I have come to love yoga and appreciate how much more flexable I've become. There's definately a benefit for the runner from yoga.
Overall, today was a huge success. I am looking forward to training with this group of people. Each and every one of us is ready for this challenge!!!
A WORD FROM COACH JIM
Great job to everyone on Saturday morning! What a great way to begin your training through the North Port Endurance Project.
The goal for July 19 is to complete a 45 minute run/walk. Some participants asked for information about the July 19 running route. (team members, please see forwarded email for this detailed info) There will be a water stop at about mile 3 and you will be able to check your running time to determine how much further you should run before turning around. Athletes going all the way to the end of the road before turning around and returning to the parking area will complete 5.1 miles.
A WORD FROM COACH KIM
I don't really have a word, I just like seeing "Coach Kim" in print....lol
See you all on Saturday!!!!!
We met this morning and had a brief introduction. Bethany showed us some very cool warm up exercises I had never seen before. Maybe took 10 minutes. We decided on a short 2 miles to get an idea of where people were on the ability scale. What we did was head out together and let everyone naturally find a pace. We had a few in the lead who agreed to turn back at mile one. This way everyone basically stayed together without anyone feeling like they were being held back OR holding anyone back. I especially liked this because I think it keeps newer runners from feeling like they are lagging behind. For an endurance race like a half marathon, we can't be focusing on speed. It's about perseverance...being able to "go the mile", not about how long it takes to get there. (at first...lol)
We had a little questionnaire before we set out to run. We all answered these questions, like what was your last run in time or miles, have you ever run a race...if so, what was your last finishing time...what is your goal time for this half, etc. We were very pleased to see everyone had a very good foundation for this training project! Wonderful! Everyone is way ahead of where I was when I met Jim nine months ago. I foresee each and every one of us finishing this FCA Half Marathon. With a great time too!!!
When we finished our run, we did some cool down exercises together. I was happy to see Jim incorporate some yoga into the cool down. The gentle stretching and breathing exercises we did were perfect. I have come to love yoga and appreciate how much more flexable I've become. There's definately a benefit for the runner from yoga.
Overall, today was a huge success. I am looking forward to training with this group of people. Each and every one of us is ready for this challenge!!!
A WORD FROM COACH JIM
Great job to everyone on Saturday morning! What a great way to begin your training through the North Port Endurance Project.
The goal for July 19 is to complete a 45 minute run/walk. Some participants asked for information about the July 19 running route. (team members, please see forwarded email for this detailed info) There will be a water stop at about mile 3 and you will be able to check your running time to determine how much further you should run before turning around. Athletes going all the way to the end of the road before turning around and returning to the parking area will complete 5.1 miles.
A WORD FROM COACH KIM
I don't really have a word, I just like seeing "Coach Kim" in print....lol
See you all on Saturday!!!!!
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!!!
Saturday, June 7, 2008
A Wise Man Once Said...
"If you're too busy to run, you're too busy." Hmmmm, now where did I hear that? Oh yeah, my coach of a million quotes....lol.
So I have been busy, yes. I took on another job for the summer, which I do enjoy, but I need to figure in my personal time somehow. I've been training in the office this week, so it's more hours than I'll wind up with so I sacrificed my "me" stuff for now. And laundry. And grocery shopping. And making the bed before 4pm. Boo hoo (not). I cut my evening job down to 2 nights starting next week. That will open up some time.
The bonus is, I work in the office where my kids are going to summer day camp, so I get to see them throughout the day. It's also next door to my gym and I have been able to still make my yoga and core exercise classes. Another plus. I'll be home at night with my family more too. My husband is thrilled with that one. But he's still gonna have to make dinner on those nights I used to be gone. (kiddin')
Jim's half marathon training program starts up in July. I am SO looking forward to that. My daughter Kerri is still planning on doing it too, but Kirstin has already opted out. I knew she would so the pang of disappointment was minimal. I'm lying. I'm so disappointed. I was excited to have something the 3 of us were going to do together. I understand though. She just bought a car and is working her butt off. She won't have time for training. Don't think for one minute I won't be using her guilt to get her to make time for mother/daughter moments!!! Hahaha!! She knows it too....
I BEGGED Jim to let me be a "co-captain" for this training program. He agreed! He's just like any guy who can't stand to see a woman cry, so he yelled "ok" as he ran away from me.....LOL. Hey, I don't care HOW I got to be a part of it, just as long as I am. I've talked to a few people who have said they always wanted to run a half but didn't think they could. When I tell them I ran a whole marathon after 4.5 months of training, having NEVER run before, they start to see that it CAN be done. I love seeing them brighten up when they realize it's not an unattainable goal. If you want it, it is yours. I'm hoping to bring this kind of support to the team. Jim was very good at making me feel confident throughout my training, I know how much it helped me when I was feeling crazy for taking on this big of a goal. If I can do that for anyone, I'll be happy. This will also give me the opportunity to find some running partners!! Yeah, it all boils down to ME in the end.....lol.
I joined another track team. They have 5K races on the beach every Tues night. Perfect! my husband has Tues off so we can all go. Only problem is, my yoga class is at the same time. I figure I'll take turns each week. Tues night yoga was just getting more challenging too! I was sore for 2 days after the last class. My obliques screamed every time I did any bending. I love that!
I will be ordering my Vibram Five Fingers today. I'm very, very excited. I'll definately be posting about that! I don't think I'll be running further than a 5K in them though. I'm concerned with the "no support" thing. I have never had an issue with my feet from running. I'm sure I'll feel a difference in my legs and ankles after a couple runs in those. The Vibram's will work some different muscles, I'm hoping they will strengthen my ankles too. We shall see!!!!!!!
So I have been busy, yes. I took on another job for the summer, which I do enjoy, but I need to figure in my personal time somehow. I've been training in the office this week, so it's more hours than I'll wind up with so I sacrificed my "me" stuff for now. And laundry. And grocery shopping. And making the bed before 4pm. Boo hoo (not). I cut my evening job down to 2 nights starting next week. That will open up some time.
The bonus is, I work in the office where my kids are going to summer day camp, so I get to see them throughout the day. It's also next door to my gym and I have been able to still make my yoga and core exercise classes. Another plus. I'll be home at night with my family more too. My husband is thrilled with that one. But he's still gonna have to make dinner on those nights I used to be gone. (kiddin')
Jim's half marathon training program starts up in July. I am SO looking forward to that. My daughter Kerri is still planning on doing it too, but Kirstin has already opted out. I knew she would so the pang of disappointment was minimal. I'm lying. I'm so disappointed. I was excited to have something the 3 of us were going to do together. I understand though. She just bought a car and is working her butt off. She won't have time for training. Don't think for one minute I won't be using her guilt to get her to make time for mother/daughter moments!!! Hahaha!! She knows it too....
I BEGGED Jim to let me be a "co-captain" for this training program. He agreed! He's just like any guy who can't stand to see a woman cry, so he yelled "ok" as he ran away from me.....LOL. Hey, I don't care HOW I got to be a part of it, just as long as I am. I've talked to a few people who have said they always wanted to run a half but didn't think they could. When I tell them I ran a whole marathon after 4.5 months of training, having NEVER run before, they start to see that it CAN be done. I love seeing them brighten up when they realize it's not an unattainable goal. If you want it, it is yours. I'm hoping to bring this kind of support to the team. Jim was very good at making me feel confident throughout my training, I know how much it helped me when I was feeling crazy for taking on this big of a goal. If I can do that for anyone, I'll be happy. This will also give me the opportunity to find some running partners!! Yeah, it all boils down to ME in the end.....lol.
I joined another track team. They have 5K races on the beach every Tues night. Perfect! my husband has Tues off so we can all go. Only problem is, my yoga class is at the same time. I figure I'll take turns each week. Tues night yoga was just getting more challenging too! I was sore for 2 days after the last class. My obliques screamed every time I did any bending. I love that!
I will be ordering my Vibram Five Fingers today. I'm very, very excited. I'll definately be posting about that! I don't think I'll be running further than a 5K in them though. I'm concerned with the "no support" thing. I have never had an issue with my feet from running. I'm sure I'll feel a difference in my legs and ankles after a couple runs in those. The Vibram's will work some different muscles, I'm hoping they will strengthen my ankles too. We shall see!!!!!!!
Wednesday, April 23, 2008
I Am Running Again!
Yahoo for me! I am so happy! Monday I ran 3.7 miles with my coach. We took it easy between my flexor and his quads, but it was a great run. I skipped yesterday (like a good grasshopper) and daydreamed all day about running 6 miles today. But I wasn't feeling too good. I have some upper respiratory thing going on. So staying true to myself, I said...."I'm a goin' anyway". I started off with yoga this morning, got nice and stretched out and out the door I went.
Now, I was doing a 6 mile loop. From the gym to my house is exactly 3 miles. I figured I'd leave the car there, run to my house, hydrate, then run back to the gym. That way I could hop on the elliptical or bike for a nice cool down. So guess what happened. As I was walking out the door to start the 2nd 3 miles (finished the 1st 3 in 32 minutes BTW), the phone rings. It's the school (thankfully, I answered) my Emily (she's my 10 year old) was sick and needed to be picked up. So guess where my car was. Yeah...3 miles away at the gym. Welcome to MY world....lol. Luckily the whole school knows I run (my son tells everyone he sees) so when I explained to the nurse I needed a few minutes, she understood.
I was coughing by this point and my chest burned like I had run in 50 degree weather. Which, if you know me personally, you know I only needed to do THAT once. Back in November I ran 2 miles in 50 degrees. Took me 3 days to defrost my chest. I will never run in the cold again. Good thing I live in Florida. So anyway, back to the story.
I booked it out the door and down the street. I ran faster than usual figuring I'd just walk when I had to. Funny thing happened. I ran that mile in just under 8 minutes. Then I walked until my chest stopped freaking out and did it again. I tried to keep that up, it was pretty difficult. I felt light-headed a few times but I had a sick punkin waiting for me. By the time I got a half mile from the gym I was ready to hitch a ride. But I'm a wicked chicken and did not do that. I walked the last 1/2 mile. Coughing and light-headed. I didn't mind the light-headednes though....haha!! My total time for the 2nd 3 miles was 31 minutes. First 3 miles was 32 minutes. This proves 2 things to me....
1. My coach is right when he says you do not lose much time by walking when you need to.
2. I think I have a good chance of shaving my 5K time rather quickly.
I feel fine, flexor is a tiny bit tender and I am a very happy person right now. I'm not coughing too much now either. I have been training for endurance for so long that it felt so wrong to push myself today. My mantra has been "slow and steady wins the race" since the first time my feet hit the pavement. Any time I started to feel winded I have walked it out. But the marathon is over. I am free to test myself. I thought I had, but today when I was rushing to get back to my daughter I kept pushing through the weakness and light-headedness from the difficulty breathing. Emily was my goal.
I have my little one all tucked in her bed, tylenol administered, iPod beside her (she's a music fanatic like her Mom). She's looking quite happy (and healthy I might add). Sometimes even kids need some time off. She didn't need to fake a headache, but let's not tell her that part. Love that kid....
Now, I was doing a 6 mile loop. From the gym to my house is exactly 3 miles. I figured I'd leave the car there, run to my house, hydrate, then run back to the gym. That way I could hop on the elliptical or bike for a nice cool down. So guess what happened. As I was walking out the door to start the 2nd 3 miles (finished the 1st 3 in 32 minutes BTW), the phone rings. It's the school (thankfully, I answered) my Emily (she's my 10 year old) was sick and needed to be picked up. So guess where my car was. Yeah...3 miles away at the gym. Welcome to MY world....lol. Luckily the whole school knows I run (my son tells everyone he sees) so when I explained to the nurse I needed a few minutes, she understood.
I was coughing by this point and my chest burned like I had run in 50 degree weather. Which, if you know me personally, you know I only needed to do THAT once. Back in November I ran 2 miles in 50 degrees. Took me 3 days to defrost my chest. I will never run in the cold again. Good thing I live in Florida. So anyway, back to the story.
I booked it out the door and down the street. I ran faster than usual figuring I'd just walk when I had to. Funny thing happened. I ran that mile in just under 8 minutes. Then I walked until my chest stopped freaking out and did it again. I tried to keep that up, it was pretty difficult. I felt light-headed a few times but I had a sick punkin waiting for me. By the time I got a half mile from the gym I was ready to hitch a ride. But I'm a wicked chicken and did not do that. I walked the last 1/2 mile. Coughing and light-headed. I didn't mind the light-headednes though....haha!! My total time for the 2nd 3 miles was 31 minutes. First 3 miles was 32 minutes. This proves 2 things to me....
1. My coach is right when he says you do not lose much time by walking when you need to.
2. I think I have a good chance of shaving my 5K time rather quickly.
I feel fine, flexor is a tiny bit tender and I am a very happy person right now. I'm not coughing too much now either. I have been training for endurance for so long that it felt so wrong to push myself today. My mantra has been "slow and steady wins the race" since the first time my feet hit the pavement. Any time I started to feel winded I have walked it out. But the marathon is over. I am free to test myself. I thought I had, but today when I was rushing to get back to my daughter I kept pushing through the weakness and light-headedness from the difficulty breathing. Emily was my goal.
I have my little one all tucked in her bed, tylenol administered, iPod beside her (she's a music fanatic like her Mom). She's looking quite happy (and healthy I might add). Sometimes even kids need some time off. She didn't need to fake a headache, but let's not tell her that part. Love that kid....
Tuesday, January 8, 2008
Sarasota Florida Grouper Run
Hello!
I'm Kim. This is my very first blog, so bear with me while I find my way!
I signed up at my neighborhood YMCA last October, thinking I'd like to get toned up...maybe even start eating right (ha). I met the wellness coach, Jim, who took me around to check out the machines etc. Then he asked me a magical question....
JIM: Do you have any goals?
KIM: Wellllllllll......
JIM: What brought you to the gym?
KIM: Ummmmmm.......
JIM: Would you like more energy?
KIM: Ok!!
JIM: What type of exercise do you usually do?
KIM: Well, I walk to the mailbox.....
At this point, I decided to be honest with Jim. So I told him I never, ever exercise, I eat whatever I want, I love beer and I put butter (lots) on almost everything I eat. And I'd LOVE to run a marathon some day. This got his attention. I didn't know it, but Jim and his wife are avid runners. They've both run many marathons and even won some! I hit the jackpot and my trek to the Sarasota Grouper Run had begun.........
More to come.....
I'm Kim. This is my very first blog, so bear with me while I find my way!
I signed up at my neighborhood YMCA last October, thinking I'd like to get toned up...maybe even start eating right (ha). I met the wellness coach, Jim, who took me around to check out the machines etc. Then he asked me a magical question....
JIM: Do you have any goals?
KIM: Wellllllllll......
JIM: What brought you to the gym?
KIM: Ummmmmm.......
JIM: Would you like more energy?
KIM: Ok!!
JIM: What type of exercise do you usually do?
KIM: Well, I walk to the mailbox.....
At this point, I decided to be honest with Jim. So I told him I never, ever exercise, I eat whatever I want, I love beer and I put butter (lots) on almost everything I eat. And I'd LOVE to run a marathon some day. This got his attention. I didn't know it, but Jim and his wife are avid runners. They've both run many marathons and even won some! I hit the jackpot and my trek to the Sarasota Grouper Run had begun.........
More to come.....
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