I’ve been doing pretty well with my running and decided to go with the Beginner Running Schedule! I did a few minor changes to fit my schedule, (I know, I know, I’m retired; what schedule?!) Well, I teach Zumba on Mondays, so had to adjust slightly! Anyway, this is the first week of the REAL DEAL, and up to this week I have been feeling great, my knee has been awesome and then POW! My Achilles tendon starts acting up! I’m trying hard to ignore it and hope that it just goes away, but it’s still there. I will ice it and try and rest on my rest days; but I’m committed to dog walking for a friend this week and still have another four weeks of Zumba, as well as rehearsing for a dance show case in May, so hopefully I’ll be able to do this!
The weather has been fantastic for running and all of our snow has finally melted, so the timing is perfect! Mom has crocuses blooming in her garden and I even have some spinach growing in mine! Yup! I planted it late in the season last year and it’s starting to pop up now! Anyway, Spring is here and what better time to train for a half marathon!
The other day I helped Mom pick out a pair of good walking shoes. She’s planning on walking the 5km route during the Scotia Half. Yeah Mom! Anyway, she put on a pair of Saucony runners and started running around the store! (Gee, maybe she’ll run it!) She’s been out walking every day since!
Perhaps we should start planning for a place for the out-of-towners to stay and a venue to get together? Anyone have any ideas?
Hope there is a Spring in everyone’s steps! Good luck with your training!
Pam :)
Wednesday, March 23, 2011
Wednesday, March 9, 2011
Choose Your Run Training Plan
I hope you have all successfully managed to build your base and you are now comfortable running 10 to 12 km continuously without soreness. The real training is about to begin. As you may already be aware, there are some great training plans available on the Scotiabank 1/2 Marathon site. You can access beginner to advanced plans designed by Coach Jenny Hadfield or from Forerunner's Coaches. I invite you to take a look to see what would best suit your current running level. These plans start March 21st so until then, keep running 3 times per week, with your long run at 10-12km or so. Keeping going with the core exercises two times per week or try this total body workout that will complement your running. If you have any questions about which plan to follow, send me an email or post a comment here. Remember these plans are generic and don't accommodate our individual needs - be prepared to adapt a little. I'll post training tips from now through June to complement these plans but I'll leave it to you to choose the appropriate training schedule. Happy Running.
Monday, February 21, 2011
Nine is a Milestone
Check out the poll feature I've added on the right hand column.Since some of you haven't figured out how to add comments, this should be an easier way to determine if everyone's on track. Check it out!
And if you're wondering how I did, yes I fit in three runs and got in my 9km yesterday. When I plotted out my route using Gmaps, it looked a lot longer than I thought it would! I ran the 9km mostly on trail and without a doggy to watch over or a stroller to push, it was sort of freeing. Just me and my heavy breathing! With many long distance events under my feet, it seemed odd to celebrate 9km but it was a milestone for me as I don't think I've run that distance since I was about four months pregnant with Ellie. I thought that I had run 9km in the last year before surgery, but now knowing how long it takes me to run that distance (I'm a whole lot slower!), I can say that this Sunday was a first in a while! I ran on both Saturday and Sunday just to fit in in but the legs feel good. You can read what I was thinking about on my Saturday run here.
So for this week: three runs, one of which should be 10km. Make sure you map out the distance for your 10km route and feel free to run the other two for time (this should be shorter 30 - 45 minutes or so depending on your pace). Keep up with Core workouts and be safe out there!
And if you're wondering how I did, yes I fit in three runs and got in my 9km yesterday. When I plotted out my route using Gmaps, it looked a lot longer than I thought it would! I ran the 9km mostly on trail and without a doggy to watch over or a stroller to push, it was sort of freeing. Just me and my heavy breathing! With many long distance events under my feet, it seemed odd to celebrate 9km but it was a milestone for me as I don't think I've run that distance since I was about four months pregnant with Ellie. I thought that I had run 9km in the last year before surgery, but now knowing how long it takes me to run that distance (I'm a whole lot slower!), I can say that this Sunday was a first in a while! I ran on both Saturday and Sunday just to fit in in but the legs feel good. You can read what I was thinking about on my Saturday run here.
So for this week: three runs, one of which should be 10km. Make sure you map out the distance for your 10km route and feel free to run the other two for time (this should be shorter 30 - 45 minutes or so depending on your pace). Keep up with Core workouts and be safe out there!
Monday, February 14, 2011
Remembering those who inspire
"I look at each one of your big Bright eyes
And see something that is energetic, but gentle and wise
Full of optimism and full of drive
Something special this Bright Family" - Kim
Six years ago today, we celebrated the life of our dear Kim - she left this world too soon but I believe her spirit lives on within us all. I remember Kim in this post because she was one of the most dedicated and inspiring people I have known. As we take on the challenge of running a half marathon, we need inspiration, dedication and encouragement so I’m going to share a little story about Kim.
Kim and I shared an interest in running and fitness and it was because of her subtle influence that I took up the sport of triathlon. Some time in the mid-90’s (yes, I’m getting old!) I ran the last six miles with Kim during her first go at the Victoria marathon (which she rocked by the way...). With a few miles to go, she was going strong and steady. She was already talking about her next goal. It was during these last six miles that we both agreed to take on a triathlon race. It was her idea! The conversation seemed insignificant at the time. Yet, it turned out to have a huge influence on my life. I thereafter bought a bike, started training and completed my first triathlon. And many more races after that. Eventually, the training became my social life, my active life, it influenced my work life and I even met my husband through the sport. Kim planted a little seed and it grew to be life changing. I know she influenced many others in this way.
Kim and I exchanged many emails and compared training notes – it was encouraging. Because of my work schedule, much of my training early on in the sport was done solo. Yet, I had this amazing training partner who was only an email away. Like you all, I miss her dreadfully. I wish she was still an email away so I could draw on that inspiration and steadfast energy. She is however in my thoughts and the inspiration lies there always - I don't have far to look. I will draw on that. I invite you to do the same. Find the people and things that continue to inspire you to get out there every day (or at least 3 days a week!).
So, in honour of Kim….no excuses! Three runs this week, longish one at 9km and two core workouts.
Happy Valentine’s Day!
Sunday, January 30, 2011
Hello Mr. Sunshine
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| Rice Lake, North Vancouver |
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.
Sunday, January 16, 2011
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:
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.
Sunday, January 2, 2011
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:
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!
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