Hello Mr. Sunshine

Rice Lake, North Vancouver

I'm on a quest to get more sleep this week so I will make this brief. I hope all of you enjoyed running in the sun today! I was completely energized by the bright blue sky and the crisp morning air. Even better, Ellie got some much needed sleep as she rolled along in the stroller. Loved it.

For the next couple of weeks, keep working on your three runs and start building up to about 10km by the end of the month. If your longish run is about 6km, do 7km this week, 8km the next week and so on. Try and make your longer run on the same day of the week - so that you have adequate rest between weeks.

After my last post on consistency, it is with some hesitation I tell you I only got in two runs this week.  I know, I know...no excuses right? Well, I was single mom for the first half of the week so had no one to cover for me. Anyway, great run on Friday through the trails with O-dog and another good one this morning pushing Ellie around Rice Lake in the stroller. The fact that I was pushing 30 pounds of child and another 15 pounds of stroller has to count for something, don't you think? The picture here was one of our fabulous views from the run this morning. Awesome. Two runs..some awesome yoga practises and a weekend with family and celebrations. Love it.  

Post a comment to let me know how it's going and what you'd like to see here. I'd like to open up this blog so there are other writers. If you want to be added as a contributor, please let me know. 

Consistency is Critical

What seems like a lifetime ago (actually about 9 years ago), I used to spend my Tuesday nights running for 3 hours. Then, I'd run for the same distance on the weekends and fit in a couple of bricks (cycle followed by running) throughout the week. I'm exhausted just typing this. Never would I have thought it would be difficult to schedule in three 30 minute runs in one week! My life doesn't allow for 3 hour training session anymore but there is still no excuse for not fitting in my weekly runs - my sanity depends on it! So 2 weeks in, 3 runs per week. Check! Knee feels good. How about you?

How did it go with your runs this week?  Congrats if you fit them in and feel good. If you're not there, schedule them in now. Wherever you're starting from:

1. Be Consistent - if you only ran once this week, don't think about "making up" your missed runs or making one of your runs 1.5 hours. You may be able to do some juggling throughout the week but make sure you build in a rest day or a low impact cross-training day in between your three run days. Think of a missed workout as a missed workout and not something you have to make up. Consistency is critical to preventing injury and allowing for the progression of increased mileage.

2. Build time and intensity gradually - you might be able to run a 1/2 marathon today. It might take you a while and you might compromise your health by doing so but you could probably do it if there was a $10,000 vacation on the line. Building mileage slowly and gradually will increase the joy of running and again, reduce chances of injury. Beginner runners know this. Runners that have had to reduce mileage or have taken time often have to remind themselves to progress slowly.

3. Warm up and Cool Down - I always warm up when I run by myself. Some of my running partners over the years have a different approach and I am jolted from bed or from my desk by running full on for an hour or so. It's a shock to the body (and mind) and I often feel sore the next day. Work in the time to warm up and cool-down into your workouts. It's sound science and it just feels good!

4. Keep a Training Log - one the best ways to build the habit of running is to keep a log. Record the distance (if you know it), the time and how you felt. This is also a great place to track any aches or pains so that you can address them early! 

5. Think about Fuel - Good sleep habits and healthy eating make a difference in your running. Basic - yes. Not always easy when you've got a toddler walking up at 9pm, 10pm, 1:00am and then again at 4:00am. I know many of you can relate and no, I can not imagine what it would be like with four!

Plan for the next 2 weeks:

• Keep going with 3 runs per week. If you're already at 30 minutes, use the 10% rule and start adding time. You can do this by adding 9 minutes to one of your runs. This will eventually become your long run.
• Add in a couple of CORE workouts per week. If you're already doing your bird dogs and planks (see last post), increase the number of sets and add some Inverted Flyers to the routine.
• Send me a post. I'll contribute to this blog every couple of weeks but only if I've got some followers! Let me know how you're doing and what you'd like to see here. 

Happy running.

Off and Running

Happy New Year! I imagine some of you are keen to start training for the Scotia Bank ½ marathon in Vancouver on June 26, 2011! What a great event to re-unite the Bright family! I’ve launched this blog to offer coaching tips to get us to the start (and finish) line of the Scotia Bank ½ marathon. Many of you are already running and will have your own training plans to follow so I invite you to share your expertise and running stories on this blog over the next 6 months. The tips and training advice shared will be applicable to everyone but will be primarily geared towards those just getting back to running or those running the ½ marathon distance for the first time or the first time in a long time!

If you are not currently running, you need to start now. Work your way to running comfortably 3 times a week and running continuously for 3 miles. Runner’s world has an 8 week beginners plan to get you up to this distance. Yes, you can probably already do this if you really had to but the idea is to stay injury free and gradually build a base so that your muscles, tendons and ligaments are prepared for the increasing miles required for the true ½ marathon training.  

So, here is the plan for the next 8 weeks:

Not Running Now: 

Follow the Runner’s World 8 Week Beginning Runners Training Program.

Build up to 30 minutes of continuous running.

Currently Running:

Focus on consistency. Keep running 3 times a week. If your long run is already 10 miles – good for you - but no need to do that every week unless you've got other running goals. If your long run is 5 miles, that's great too and no need to increase it at this point. Focus more on strength. If you have been consistent with your running for the past 3 months (be truthful!), you can start adding in hills one of your runs or maybe make one of your runs a snowshoe run.

January Homework for All:

1. Address injury

If you’ve got any injuries or nagging pains now, get them sorted out. See your doc or physio and get a program to rehab old injuries or fix any muscular imbalances that may be trouble down the road.

2. Build strength and flexibility

Getting to the start of a race is not just about running. It’s also about training the postural and leg muscles that support us and absorb impact while running and at the same time, ensuring all our joints have a healthy range of motion. This week, try some bird dogs and some planks. I’ll highlight some other key exercises in the weeks to come.

3. Carve out your workouts into your calendar

Put them in your ipod or post them on your fridge. Doesn’t matter what kind of calendar you us but just carve out the time for yourself like it’s the most important appointment that you have in the day. Consider the obstacles for

4. Consider the obstacles and plan out how to overcome them

What’s going to get in the way of your training? Work deadlines, school, family activities?  For me, my primary obstacle is my knee after surgery this summer. I know that my strengthening exercises and keeping the next month's runs to flat terrain is going to be critical.

5. Post a comment here on this blog

Let me know if you’re currently running or where you’re at so I have an idea as to how to structure the tips and resources shared here throughout future weeks. Let me know what you’d like to see from this blog.

Happy Running everyone!