Friday, October 12, 2012
Tuesday, October 9, 2012
Today's guest post is by Karen Welby. Coach Karen is a Holistic Health Coach, Running Coach and Personal Trainer. Today she shares a blog on building speed and learning pacing through track work outs.
Track Workout for Runners – Repeat 400s
Whether you’re training for a 5k or a half marathon, this workout is perfect to help you learn pacing. When I was a Cross Country Coach at Stevens Institute of Technology, we would run this workout every 3-4 weeks during the Cross Country season, increasing reps and decreasing rest (and speed) as the season progressed.
I recently had one of my half marathon clients run this workout and she did great – running every 400 faster than goal half marathon pace.
Running Workout = 16 x 400meters with 60-75 seconds rest
Warm up for 1 mile run – nice and easy
Stretch – A mix of dynamic and static stretching
(4) 50- 70meter strides (Running at 75% of all out pace) This gets the legs moving and blood flowing.
Head down to the starting line. You will be performing 16 400s (400 meters = 1 lap, so 16 laps) at slightly under goal race pace. If you have any questions about pace, tweet me @coach_karenw.
The rest between each 400 is 60 – 75 seconds.
Cool down for 1 mile – nice and easy
Download the 400m spreadsheet here to record your times: 400M Repeats Track Workout.
The goal of this workout is to get you moving faster than race pace with rest, so that running at race pace with no rest feels comfortable.
About the Author: Karen Welby is a certified Holistic Health Coach, Running Coach and Personal Trainer. For more about Karen’s integrative health and fitness coaching programs, visit Run With Nutrition. She can be found on Twitter(@coach_karenw), Facebook (Run with Nutrition) and Pinterest (coachkarenw)
Friday, October 5, 2012
But I also believe that there is a time for medicine and for taking care of yourself with preventative measures. We tend to only go to the doctor when we are sick. To have health care you need to schedule a visit when you are feeling well and get yourself checked out. Otherwise you're just participating in sick-care.
This morning I had blood work done for my physical. While I don't enjoy going, it was not really a big deal. Honestly, the worst part for me is not eating breakfast when I want to. The lab takes appointments now. One tube of blood, a little urine sample and I was on my way out the door 15 minutes after I arrived.
I'll have a follow up visit with my primary doctor to discuss the results and see if there are any areas that I need to tweak. I'm not expecting anything other than my iron not being as high as it could be, but I like to be certain. And if something else does show up then I can work on correcting it.
I have family and friends who prefer not to know if something is wrong. As if not knowing is going to make them better or change their diagnosis. I get being afraid but being informed gives you some choice as to what to do as well as a chance to change the outcome. A lot of diseases are reversible and can be affected by diet and exercise. And if it requires further attention you should be able to avail yourself of it.
So take charge of your good health and schedule that appointment you've been putting off. Take someone along for moral support if you need to, but just go.
Tuesday, October 2, 2012
I am not a fast runner and I'm okay with that. I do want to work on my speed but I am more concerned with finishing a half marathon than running a 9 minute mile. I'd rather finish smiling than hurting and sucking air. On the other hand, I want my times to improve with each run; especially if it's on a course I've run before.
We all know that feeling of ugh, my time could have been better. We think I should have run harder, faster or smarter. I say be grateful for what your body did for you that day. Maybe you were not at your physical or mental best but you finished. Maybe you could have trained harder but you didn't and you still finished. Your body did something amazing for you, thank it. Figure out what didn't work for you and concentrate on improving that for your next race.
On another note, that morning another runner asked me what I thought of him eating meat. I answered that we need protein and meat was definitely one way to get protein in. He explained that he used to eat more carbs but he wasn't feeling his best. Since he started adding lean meats in he feels much better. I think it's brilliant that he listened to his body and fed it what it truly needed to function more optimally.
Protein is what helps repair the micro tears our muscles endure from running. People who participate in endurance sports need slightly more protein than an average exerciser. On average a person needs about .04 grams of protein per pound of body weight but when training for an endurance event you want to bump that up slightly to a range of .05 - .07 g per pound. (a 150 lb athlete would need about 75 - 112 g of protein).
Most of us get adequate amounts of protein in our daily diet without even trying. If you aren't feeling your best it is wise to listen to your body and see what it wants/needs.
Need help figuring out what foods make you feel your best? Not sure where to start with a healthy eating plan? Send me an email, firstname.lastname@example.org, to schedule a 30 minute consultation so you can decide if working with me is right for you. You can also visit my website, http://empoweredplate.com, for more information.