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
Sunday, July 27, 2008
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!!!
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