Thursday, November 30, 2017

Benefits of Having a Running Coach!

Benefits of a Running Coach

There are many training programs online for runners to follow. Programs like couch to 5k, 16 week half marathon, and full marathon training programs that are free for all to use. There are a ton of programs out there that any athlete could follow. So you may be thinking why should I hire a personal coach if I can just follow a program for free online. There are many answers to this question that I will answer below.  I feel a personal coach is a sound investment for runners of all abilities whether you are a beginner just getting in shape or an advanced marathon runner.

  1. Personalization-  A coach will design a plan that will fit you best. Every athlete is different as some athletes can handle higher mileage while others can not. Some athletes recover more slowly than others, therefore they may need more recovery days in between hard efforts. A personalized plan will also be designed to fit your schedule as our family, work, and daily lives can be very crazy sometimes. A coach will adjust the training program to fit your lifestyle!
  2. Motivation: A coach will be able to give you encouragement in your daily training. Some days will be a struggle so having a coach to give you encouragement and hold you accountable is one of the keys to reaching your goals!
  3. 2nd Set of Eyes: Sometimes you just need someone else to take a look at your training as they may pick up on an area you need to work on. A coach will also be able to push you when you need it and have you ease up if  you are overtraining/sick. Distance runners can be very competitive and we have a tendency to over train so having a second set of eyes to oversee the training will prevent this from happening. 
  4. Let someone else do the hard work: Coming up with a good training program can be very time consuming and stressful. If you have someone else do it for you then you can focus on your training/racing more. And let’s face it that is the fun part! 
  5. Staying on top of the little things: A good running coach will make sure you are doing the little things that we tend to skip. Things like stretching, foam rolling,  strength work,and core work done regularly will help keep  you healthy!
  6. Strategy/ Race Goals/ Mental Game: A personal coach will also help you come up with race strategies. Having someone else do the hard work of coming up with the race strategy will allow you the runner to just focus on your training and not stressing about the little things. Having a coach help set a tough but attainable goal is also a benefit of a good coach/athlete relationship.

Those are just a few of the benefits of hiring a personal running coach. Running is an important part of our daily lives that we enjoy doing. We don’t realize how much we miss it until we get hurt, sick, or life gets in the way. So why not make the most of it and hire an expert that will help you stay healthy and do the thing that you love to do!  I believe it is an investment that will pay off and you will not regret it!

If you have an questions or want to explore this option I would love to hear from you! Even if you have never run before and just want to get in basic shape  message me as we can design a program that will motivate you to succeed!

Monday, November 6, 2017

Recap of New York City Marathon 2017 (2:35:27 67th overall)

After thinking about this race for the last twenty four hours I am still in awe of the experience I had. Even though I was short of my goal time I am very pleased with the performance as I went through a lot of adversity during this race. Sometimes in running and life we have days that are a struggle but it is important that we hang tough on those days. If every race went according to plan then racing would be easy! I learned a lot about myself yesterday and I know I grew as a runner and more importantly as a person.

First of all I want to thank the New York Road Runners for the sub elite program that I participated in. They go above and beyond to treat the sub elites like pros and the experience is unforgettable. It starts with a police escort to Staten Island where we are kept warm at the the indoor track. We are sharing the track facilities with the pro runners. There I was sitting in the infield next to the likes of Meb, Abdi, Wilson Kipsang, and Shalane Flanagan. Then after the race we get escorted to the V.I.P. tent which again we are sharing with the pros. These are memories that I will never forget so for that I am very thankful to the New York Road Runners for this program. 

Here is a brief recap of  my race. It was a windy, drizzly, and humid day which made for some tough conditions. I really struggled with the humidity and headwind as I found I had trouble breathing. I was getting congested and was never able to get into a comfort zone. Through 8 miles I was still running an okay race as I was on pace running low 5:40’s. However, I did not feel good and at that time I started getting lightheaded and dizzy. This scared the hell out of me as I was not sure if I was going to end up in a medical tent. At that time, I made the decision to ease of the pace and focused on hydration and trying to stay relaxed. My pace started slipping into the 5:50’s but I was okay with that as I stopped looking at splits and just ran by feel the rest of the race. From Mile 8-18 it was a struggle as I battled a lot of negative thoughts in my head. I was saying things like, “ I don’t want to run marathons anymore, as it’s time to move to ultra’s”. I also thought about dropping out but I knew my uncle was waiting for me at mile 17 and I told myself, " I have to get to First Ave as he came all the way to New York to see me".  I was also getting really worried about my heel as I could feel it with almost every step especially on the cement bridges and grooved pavement. So as you can tell my mind was drifting all over the place. I just tried taking it one step at a time and before I knew it I was at mile 17 and passed my uncle which gave me a boost! I started going by some other runners at this point and when I saw the clock at mile 20 I realized I still could run a decent time. So for the first time since mile 8 I started to get that competitive fire again. I started passing a few runners and was feeling decent until the mile 23 uphill on Fifth Ave heading to Central Park. My quads started cramping on me but at this stage I knew I was almost there. The last two miles through Central Park I was attacking the downhill's as  it helped my quads loosen up.  I closed pretty well and ended up running 2:35:27. It was my slowest New York time yet but I was very happy with it since it did not come easy.  

 I just want to share one piece of advice I learned from this race. I think we should listen to our bodies more and not run by the watch all the time. This is especially true on days that are struggle. If I was looking at every mile split during the race I think I may have given up totally and I would not have been able to put together a solid race. When you’re having a great day looking at splits is fine as it can be encouraging but on other days I think you may be better off not focusing on every mile split.

 I am extremely proud of this performance as I don’t think I have ever faced this much adversity in a race before. I was just happy to be out there running after last spring’s injury as sometimes just doing the thing we love is more important then if we hit our goal time or not. So when the going gets tough during a race hang in there and just take it one step at time and be grateful that you are doing the thing  you love to do!

Thanks for reading this blog and thanks to everyone who supported me during this training cycle!

Sunday, October 29, 2017

Weekly Training October 23-29

One week until the NYC marathon and this was a big taper week. After running 95-110 miles a week for the last 12 weeks this week was down to 80  miles and the legs are starting to feel pretty good. Time to rest up and starting watching the weather forecasts!

Monday- Easy 11 mile recovery run at 7:10 pace before heading in to Newton to see the chiro.

Tuesday-  AM: Easy 4.1
                 PM: 8.5 miles with 8 by 20 second strides at 6:47 pace.

Wed-       10.3 miles very easy as tomorrow will be a workout. Pace was 7:24.

Thurs-      3 mile warmup/ 2 mile cooldown. Last hard workout. 12 by 2 minutes with minute rest. 6.15 miles in 35:00(5:41 pace). Jogged for 5 minutes then did 8 by 30 seconds on 30 seconds off. 13.2 miles total on the day. y

Friday-  AM: Easy 4.1 miles
              PM: Easy 45 minutes which

Saturday- 14.4 miles with 6 by 25 seconds strides. 6:41 pace as the legs were pretty lively today.

Sunday- Easy 9.6 miles in 68:00( 7:05 pace).

Weekly Total: 81.4 miles.

Sunday, October 22, 2017

Weekly Training October 16-22

2 weeks to go to NYC! Another solid week in the books and I am glad to get my last big workout done. After Sunday's tempo I am starting to believe that I am in close to PR shape. I am not expecting to at New York since its a tough course but I definitely think a 2:30-2:32 range and a NYC PR is possible if conditions are right. Time to taper and start resting up! Also got my new pair of EVO racers for the race as they arrived Friday from Hoka. They had 3 miles on them as they were tested by Matt Llano of Northern Arizona Elite. Pretty cool to be wearing the same shoes that a 2:12 marathoner has worn.  Maybe they will bring some good luck to me on race day!

Thanks for reading!

Monday- PM: Easy 4, chiro appointment in Newton so using today as an off day/ light shakeout.

Tuesday- AM: Easy 5.5 miles.
                PM:  Leg Speed. 12 miles in 1:23:45(6:59 pace). Did 10 by 20 seconds at the park with minute jogs in between each rep.  Daily Total: 17.5 miles.

Wed-     AM: Easy  5 miles.
              PM: Easy 11 miles in 78:20(7:08). Daily Total: 16 miles

Thurs-   PM: Legs kind of dead today and never felt great. 4.2 warmup/ 4 cooldown. Workout was 20 by min on min off= 6.95 miles in 40:00(5:45).  Daily Total: 15.2 miles

Friday-  AM:  Easy 6 miles
              PM:  Easy 7.5 at 7:24 pace. Focusing on taking it easy! Daily Total: 13.5 miles

Saturday- AM: Easy 10 in 74:30(7:27).

Sunday-  AM: 3.8 warmup/ 4.2 cooldown. 12 mile tempo no gels/no water. 12 miles in 66:20(5:31 pace). Sluggish to start ran by feel and by the end was getting faster and felt in controlled. Very excited after today's tempo. (536, 536, 533, 533, 536, 538, 539, 524, 523, 528, 529, 529). So I negative split and ran the last five miles at 527 pace feeling controlled. First 7 I just tried staying relaxed and not running to fast. Daily Total: 20 miles

Weekly Total- 96.1 miles on 6 real days of running!

Sunday, October 15, 2017

Weekly Training October 9-15

3 weeks to go until the New York City Marathon. This was a great week of training as I had two longer workouts go pretty good. Thursday's tempo run felt incredibly easy and I think if I kept going I could of been 1:10-1:11 for a half marathon which would be a PR so that was a great sign. It was also my sixth consecutive 100 mile week and 11 out of the last 12 weeks have been over 100 miles! Anyways here is the training for the week and thanks for reading!

Monday:  AM: 11.2 no time on it just easy recovery.
                 PM: 5.1 miles at 7:30 pace.   Daily Total: 16.3 miles

Tuesday:  AM: Day off from work. 12.2 miles at 6:50 pace with 6 strides.

Wed:        PM: Held off on the workout tired! Easy 12.5 miles no time on it.

Thursday:  AM: Easy 3.5 mile shakeout.
                   PM: 5.1 miles of warming up/cooling down. Workout 11.2 miles in 62:00(532)
                   Workout was 7 miles 37:30(521 pace) 1/2 mile jog then 11 by min on min off.
                   Daily Total: 19.8 miles

Friday:      AM: Easy 5.8  mile morning run.
                  PM: Easy 8.2 miles at 725 pace. Legs dead! Daily Total: 14 miles

Saturday-  AM: Easy 10.5 miles with 5 strides in 77:00( 7:20). Quads sore.

Sunday:   AM: 97% humidity to start and legs dead so I went with pickups by feel today. 6 easy, 14 by 3 minutes on 2 minutes off(11.8 miles which was 5:55 pace), 5 easy. Total 22.8 miles in 2:30 (6:35 pace)

Weekly Total: 108.1 miles.

Sunday, October 8, 2017

Weekly Training Oct 2-Oct 8

Another 100 mile week in the books and four weeks to go until New York! This was an ok week of training as I modified Thursday's workout as I did not feel good of allergies. Then the weather was rough on Sunday so I changed the tempo to a depletion run. The long run went great and I felt strong throughout the run without gels or water. So although I did not do any big workouts this week it was still a solid week of training. The upcoming week weather wise looks great(60's low humidity) so the goal is to get two tempos in this week.

Also wanted to quickly mention the Chicago Marathon. What a great day with Rupp winning, Hasay running a 2:20, and most importantly my athlete Nick running 2:57 and a 10 minute PR as he qualified for Boston. No better feeling as coach then seeing one of athlete's hard work pay off with a breakthrough performance! Congrats to Nick on a great race! Hoping these performances will motivate me to get it after it training wise these next two weeks.

Weekly Training October 2-8

Monday- Off day from training as I got treatment at the sports Chiro. I did do an easy 4 mile jog before the appointment just to shake the legs out. 
Tuesday-  AM: Easy 6.1 miles
                  PM:  Leg Speed day. 5 by 30 and 5 by 25 second strides with minute rest starting at mile 7. 12.5 total in 1:26( 6:53) Total: 18.6
Wed-       AM:  Easy 5.5 miles. 
                 PM:  11 miles @7:15 pace. Toke it easy as I am going to work out tomorrow. Total:16.5
Thursday- PM:  11.2 miles of warming up/cooling down. Then 5.2 miles in 29:30(5:40 pace) of alternating 40 second hard/ 50 seconds easy. Originally planned a tougher workout but allergies were bad today as I had that sleepy feeling all day.   It was also warm(80) so that combo just had me dragging. Was surprised to run this smaller workout that fast! 531, 539, 553,545, 542 were the splits. 
Total 16.4 miles on the day

Friday-    AM- 5 miles. 
                 PM- Easy 9 @ 7:15 pace. Daily total: 14 miles.

Saturday- Easy 10.5 with 5 strides @ 7:20 pace. Toke it real slow as I want to do a bigger workout tomorrow.

Sunday- Plans changed today. Woke up to 75 degrees, 90% humidity, 20 mph winds. So that combo just made me realize marathon pace running was going to be tough and 3 years ago 5 weeks out from Toronto we had similar conditions and I went ahead with the workout and it didn’t go great and it toke a while to recover from. So I decided to play it safe and go for two bigger workouts next week since fall weather is moving in on Wed! So I did a depletion run with no gels or water on this run. 24 miles in 2:42(6:45). Felt strong and the pace felt so easy the entire way.

Weekly total: 104 miles on the week even with Monday being a light/off day. 

Sunday, October 1, 2017

Weekly Training September 25-October 1

Weekly Training September 25- October 1
Another 110 mile week in the books. Was planning some tempo running on Sunday's run but I was totally wiped out physically and mentally. This always happens to me at least once during a long run during the marathon cycle. I was able to throw some 800's/400's into the long run at HM pace during the last 8 miles which was nice. Thursday's workout went great as that is faster then I normally do that workout. So another solid week in the books. 5 weeks to go!

Monday- 13.1 miles @ 7:14 pace. Lower calf was very tight so first 4 were slow( 7:30) last half much    better. Yesterday’s hilly long run made the calf tight.

Tuesday-   AM: Easy 5.9 miles.

                   PM: Leg Speed. 10 by 25 seconds hard with minute rest at the park. 12.1 total(6:47 pace).     Daily Total: 18.1 miles.

Wednesday- AM: Easy 5.7 miles

                       PM: 10.6 @ 7:15 pace. Hot and humid again as this run was a struggle.  Daily Total: 16.3

Thursday-  PM: 5.6 warmup/cooldown miles. Workout: 2 mile tempo @ HM pace(10:40) 3 min rest
25 by min on min off. The last pickup I did 80 seconds instead of a minute just to get 63:00 and 11 miles which is 5:43 pace. Great workout overall as last two miles were the fastest part of the fartlek which meant I was running in control early on! Mile splits of the workout were:
515, 526, 615(3min jog in it), 544, 549, 543, 548, 600, 546, 539, 533. Daily Total: 16.6 miles

Friday-   AM: Easy 5.5 (Heel sore to start)

                PM: Legs tired/Heel a little tender. 9 miles in 66:20( 7:22 pace).  Daily Total: 14.5 miles

Saturday- 11 miles with 6 strides in 78:20( 7:07 pace)

Sunday-Ran over in Weymouth at the Naval Base. Ran through some neighborhoods and some of the base area. Did not feel great warming up and mentally I was just cooked as its been a stressful week and I was just not focused enough to do a tempo/ hard workout. Just felt run down and body tired today.

However starting at mile 12 I did an 800 at the start of every mile for miles 12, 13, 14, 15 and then a 400 to start miles 16, 17, 18, 19, 20. Just to get a little bit of fast running in there. Was running 2:35-2:40 range on the 800's and 75-78 on the 400's. Mile 13 on were 606, 611, 610 , 600 for the 800's. And for the 400's were in the 6:30 range. 22 miles total in 2:27:30(6:42 pace).

Weekly Total: 111.5 miles. 

Benefits of Having a Running Coach!

Benefits of a Running Coach There are many training programs online for runners to follow. Programs like couch to 5k, 16 week half mar...