Sunday, May 31, 2009

13.1...WE ARE DONE!!!

Congratulations!  You did it!  I am very proud of each of you...good job!!  I am sorry to say that you will have homework this week...here goes:

Monday Brisk walk
Tuesday Easy walk
Wednesday Cross Train
Thursday 2 mile run/walk
Friday Brisk walk
Saturday 3 mile run/walk
Sunday Rest

This should give you a good amount of exercise while still keeping in recovery mode.  Try not to overdo it, but listen to your body and do what you feel is comfortable.  Throughout this summer you may find it beneficial to keep with a regular running/walking regimen.  This will help next fall when we start training for our next half!!!

It has been an honor training with you!  Thanks for making this such a wonderful experience. Until this fall...

13.1...here we come...again!!!

Friday, May 29, 2009

13.1...Here We Are!!!

Tomorrow is the big day and I hope you are all ready for a great time!  Be sure to check out the weather and dress appropriately.  Also, refer to your registration information for times and address of where to start the race.  There are a few of us meeting at my house at 5:45am tomorrow morning to drive over together.  If you are interested, be at my house at 5:45am.  My car is full, but we can caravan over.  

There are still a few visor's to be picked up.  They are on my front porch.  

TRAINER TIP:

I have had a few questions about breakfast on race day.  I prefer to follow my normal breakfast routine which is a bagel or granola bar.  I would recommend that you don't indulge in a big breakfast, but you will need to eat enough to fuel you throughout the race.  You could add a piece of fruit too.  

Get a good night's sleep!  Try to get to bed at a decent time and give yourself enough time to get up and get ready without being overly rushed.  You want to get to the start line in the best of circumstances and a good night's rest is a perfect start to the day.  

Leave for the race with plenty of time.  There is nothing more stressful than a race starting and you are still waiting in line for your packet or for the bathroom.  Give yourselves enough time to get there, park, use the bathroom, get your timing chips and get set to run!  

HAVE FUN!!!  In the end you will forget your time and the pain and fatigue, but you won't forget how you felt emotionally!  Have a good time.  Allow yourselves to do your best without pressuring yourselves too much!  Again...HAVE FUN!!!

13.1...Here We Come!!!

Sunday, May 24, 2009

The Final Push...

6 days to go...can you believe it??? It seems like just yesterday that I was completing my final week of training before my 1st half marathon. I was nervous and excited at the same time. I am really proud of each of you...whether you are participating in the race or doing it on your own. It is a major accomplishment!! I am changing the homework for the next few days, so here goes...

Sunday Rest
Monday Run/Walk 5 Miles
Tuesday Run/Walk 4 Miles
Wednesday Run/Walk 3 Miles
Thursday REST
Friday REST
Saturday 13.1...Here We Come!!!


Please be sure to make yourselves aware of where and when to pick up your packets. Also, check out the information carefully as to where to go for the race and what time to pick up your racing chip. IF ANYONE IS INTERESTED IN MEETING AT MY HOUSE BEFORE THE RACE, I will send an email to let you know what time to meet. It will be bright and early. If you have any questions...please let me know.

TRAINER TIP:
Please be sure to follow the homework and rest the two final days. This is called "tapering". It helps your body to recover before a big race. Tapering down on you workout and resting a few days before you race really helps with your endurance.
Dont change your eating habits this week. But be sure to drink a lot of water and cut back on soda. You can "carb up" on Friday if you feel the need. I'm not a big fan, but a lot of people feel it makes a big difference in their performance. Eat a small breakfast before the race. Don't forget to make a massage appointment if you want one. They will fill up fast.

13.1...Here We Come!

Tuesday, May 12, 2009

Arroyo Trail

Here is the route for tomorrow for those of you that are meeting at my house:

Take the Isabel trail.  Turn right onto Stanley.  After you cross the Arroyo (before the am/pm station) look to your right and you will see a trail.  This is the Arroyo trail.  Stay on this trail that goes behind Granada High and the church.  Cross the street at Holmes and stay on the trail.  It weaves by Robertson Park and behind Our Savior's church.  Go under the road (Concannon) and it whips you back up onto Concannon.  Follow that trail til you get to Wente Road.  Turn left there and follow that road until it dead ends onto Arroyo Rd.  Cross Arroyo and go to Superior Street.  Turn right and stay on that til you get to Lexington.  Turn right there and follow that back to my house.  

That's right...10 miles! 

See you then!

13.1...here we come!

Monday, May 11, 2009

A Perfect 10!!

Hi girls.  This week is a milestone week...10 miles!!  I can't believe we have come this far.  What a great accomplishment!!  I am going to give you a lot of information in this post so read through it carefully.  I am going to post the homework for this week and next week because I will be out of town next week.  So here is the homework for THIS WEEK...May 13:


RUNNERS

Wednesday Run 10 Miles
Thursday Stretch and Strengthen
Friday Run 5 Miles
Saturday Run 3 Miles or Crosstrain
Sunday Rest
Monday Run 5 Miles PLUS Strength Train
Tuesday Rest or EASY Run


WALKERS:

Wednesday Walk 10 Miles
Thursday 50 Minute Walk
Friday 1 Hour Walk
Saturday 50 Minute Walk PLUS Strength
Sunday Rest
Monday 1 Hour Walk
Tuesday Rest

Now here is the homework for NEXT WEEK...May 20:


RUNNERS

Wednesday Run 11 Miles
Thursday Stretch and Strengthen
Friday Run 5 Miles
Saturday Run 3 Miles or Crosstrain
Sunday Rest
Monday Run 5 Miles PLUS Strength Train
Tuesday Rest or EASY Run


WALKERS:

Wednesday Walk 11 Miles
Thursday 50 Minute Walk
Friday 1 Hour Walk
Saturday 50 Minute Walk PLUS Strength
Sunday Rest
Monday 1 Hour Walk
Tuesday Rest


This will put us to the week before our race.  I will make a post that last week with last minute instructions and thoughts.  Remember that the last week is a taper down week for us.  Don't plan to do too much running or exercising that week.  

TRAINER TIP OF THE WEEK:
Take your time!  Enjoy these last two big runs!  Let your body settle into your natural rhythm and give yourself permission to relax and enjoy it!  Yes...it is a lot of hard work, but you will feel a lot better at the end of your run if you can settle into your own natural pace and rhythm!  Running can be therapeutic...try to find that side of it!!


Last call for anyone who want visors.  I am sending the order in on Wednesday.  Let me know if you would like one!

13.1...Here We Come!!!



Tuesday, May 5, 2009

Nine...

This week we are doing 9 miles.  I am so impressed with each of you and your committment to this training process.  Keep up the good work!  Here is the homework for this week:


RUNNERS

Wednesday Run 9 Miles
Thursday Stretch and Strengthen
Friday Run 5 Miles
Saturday Run 3 Miles or Crosstrain
Sunday Rest
Monday Run 5 Miles PLUS Strength Train
Tuesday Rest or EASY Run


WALKERS:

Wednesday Walk 9 Miles
Thursday 50 Minute Walk
Friday 1 Hour Walk
Saturday 50 Minute Walk PLUS Strength
Sunday Rest
Monday 1 Hour Walk
Tuesday Rest


TRAINER TIP OF THE WEEK:

Listen to your body.  We are getting up into pretty big mileage.  Please be in tune with your body.  Now is a time that injury can happen, so be smart.  If you are feeling fatigued, take it easy on that day's workout.  If you feel pain (not just discomfort, like after a big run) don't just keep pushing.  A lot of times it can be something that can be taken care of with a little rest and ice.  Take it from me...listen to your body!  It isn't worth the months of rehab.  


If anyone is interested in ordering a custom designed black visor that has "Rockin' Runners" embroidered on the front and "13.1...here we come!" on the side embellished with some pretty rhinestones, let me know.  I am going to be ordering soon.  They will be $13.  

13.1...here we come!

Sunday, April 26, 2009

8 is Great...Part 2!

Hi girls!  I hope everyone was able to get in their big walk/run last week.  I missed a lot of you on Wednesday.  It was very hot and I am assuming that you decided to do your big work out at a different time.  This week we are doing 8 miles again.  We will have some repeats over the next couple of week.  This just gives our bodies time to adjust and heal.  I am really proud of you!  Keep up the good work!  Here is the homework this week:


RUNNERS

Wednesday Run 8 Miles
Thursday Stretch and Strengthen
Friday Run 5 Miles
Saturday Run 3 Miles or Crosstrain
Sunday Rest
Monday Run 5 Miles PLUS Strength Train
Tuesday Rest or EASY Run


WALKERS:

Wednesday Walk 8 Miles
Thursday 50 Minute Walk
Friday 1 Hour Walk
Saturday 50 Minute Walk PLUS Strength
Sunday Rest
Monday 1 Hour Walk
Tuesday Rest

TRAINER TIP OF THE WEEK:
Do not underestimate the power of homework.  We are doing a repeat of last week because it is important for your body to adjust to the stress you are putting on it.  Please DO NOT think that because you are repeating a week that this means that you have the week off!  This is absolutely important that you do the homework and not neglect your workouts.  It will pay off on May 30!  Keep hydrated on your runs (especially as the weather gets warmer) and don't forget to eat!  

If you have not gotten and email confirmation for the race and you signed up...please let me know.  I am going to call tomorrow to confirm.  Please check to see if your check cleared or your credit card was charged before you let me know.  That way I can let the people know that payment was received.  Tomorrow is the deadline for this...after that I will let you check it out on your own.  

Have a great week!!
13.1...Here We Come!!!