In Just a Year and TWO MORE Runners

SHAPSHOT

Celebrating ONE YEAR and looking for two more runners!

DIGGING DEEPER

Hello Runners,

March 20th will be my first anniversary of private running coaching. Last spring I embarked upon this level of coaching and I am so thankful for all the opportunities I have had these past 12 months.

For seven years at the YMCA, I coached and presented Running Clinics with many runners of all different levels, individually and within groups. It was a great training ground and I became comfortable in the coaching role. 

However, one year ago I stepped out of my comfort zone by developing a website portraying how I can guide others through their training. I introduced myself as a running coaching and found many runners wanting guidence.

During this year of professional growth, two of my articles have been published in the Adirondack Sports Magazine, one (with another soon to be out) article in the Saratoga Mama magazine.  To date, I have published 34 blog posts, which have been a pouring out of my passion for running and all things related. Writing has given me another outlet to share the continuous knowledge I gain through my love of learning.  I enjoy having a voice as a writer. 

Receiving my USATF Level Two coaching certification brought a sense of pride as this mother of four had accomplished a great feat. In return, I have gotten the opportunity to observe the coach of the Shen High School girls running team, who was the second best team in NY and advanced on to Nike Nationals in Oregan in the fall. These trainings have strengthened my ability to guide runners through their seasons.

Over 60 youth ranging in ages 6-18 have gathered with me several times a week for 9 months of the year through my USATF youth team. This group is especially close to my heart as they are homeschoolers that would not get the opportunity to participate in a running team if this group did not exist.

Eighteen runners have worked with me in person through hour long running sessions. We have had many miles of conversations and discoveries. 

Six runners have improved their training through daily Training Guidance, which includes a combination of online training logs, texting, emailing, calling, facebook group, and runs. I have their back with resources, options, and tips to help them grow strong and quick.  Contributing to their transformations as runners over many months/year of close attention has been a highlight. 

It is time to celebrate as my one year anniversary approaches! Most of these opportunities to work with runners have come from friends sharing with friends. Please, take the chance to share with others your experience working with me this past year.

There are many ways I can help a runner.  From form analyzing, monthly training planning, race course preparation, track workouts, injury prevention and recovery, high school team preparation, starting running, running as an older runner, to how to fit running into a busy life, I am here to help running be a joyous and successful experience. 

At this point, I am looking for two more runners to work with at the level of daily Training Guidance.  This method has grown hopeful runners into consistent runners with wonderful results. Could you please spread the word and share your experiences working with me?  I would appreciate the referrals.  

SOLUTION

I have shared many miles, joy, and knowledge with athletes from ages 6-65 of all different levels these past 12 months. Thanks, for your support friends!

Perseverance

SNAPSHOT

Expect Pain

DIGGING DEEPER

Kristen’s Story

Remembering a snippet from a conversation at the summer pool enabled Kristen to train for her first marathon. “It is ok to feel pain while and after running.  However, you don’t want it to get out of hand and change your running stride,” were the words that kept her on track to obtain her goal.

Yes, I said it will hurt to run.  Your body is not accustomed to jumping from one foot to the other in a continual quick motion.  You are shocking it.  Even if you have run ten miles before and are only running one more extra mile, your body has not run this extra mile recently or perhaps even ever.  It is ok to feel pain.  You will make it.  Keep putting one foot in front of the other and you will reach the end.

However, there is a bad pain that is not good.  It leads to injury.  You will know if it is a bad pain if it causes you to change your stride or limp.  At this point stop running and seek rest and help. It does not mean that you are done running forever and need to lay on the couch for the next two weeks in mourning. If often means your training will change to cross-training until your amazing body heals itself.

For the pains that are not changing your stride try this method. When you have pain, pause and stretch the area.  Try to relieve the pain.  Then attempt to run again. 

If your pain decreased, continue for your allotted distance.  

Pain that increases will change how you land or move through the air, causing a more serious injury. This is the point where you rest and seek professional help.

Runners persevere through hardship and strive forward through pain and discomfort.  The reward is worth the effort.

SOLUTION  

Your determination will yield rewards, but be wise.

Share with me your perseverance stories by clicking comment below. I am so curious.

The Registering Dilemma

So many choices...

SNAPSHOT

To register or not, that is the question.

DIGGING DEEPER

The options are swirling around.  One training group is running the Philly Marathon this year, another one is going for casual 5Ks, you are stuck in between not knowing what to choose? All the while your heart has been stuck on trying a mountain trail race.

Here is a simple guide to help your registering nightmare become blissful!

1. What do you love, distance or speed?

2. What do you need, distance or speed?

3. If this was your last chance to race in America, what event would you participate in?

4. Which race would you drive 3 extra hours out of your way to pick up a friend or family member in order to run the race together?

5. What race will you get up at 5 am or stay out on the road after work in order to train for?

6. Will training for this race distance prepare you for your lifetime running goals?

7. Does your coach or experienced training partners agree that your top choice is within reach?

I hope through answering these questions you have found your "A" race of the year!  Now go and put your heart into it each and every day.  

If you would like more help sorting through what is the best choice for you, contact me for a coaching session where we can plan out your training and racing seasons.

SOLUTION

Read my NO DAYS OFF post (following post) about spending every day recovering from yesterday and preparing for the next day.

Colleen Cahill in her glory after a CA trail race.

Happy Racing

SNAPSHOT

Keep your eyes off the finish line clock

DIGGING DEEPER

Although it is advantageous to select a finish goal and work towards that desire, when you put all our focus on the finish line time you create unneeded anxiety. Don't put yourself through the stress of whether you will get that wished upon time or place.  Those are outside circumstances that you have very little control over.  

However, you do have control over the elements within training and racing.  Focus more on the strategy that will get you to your desired goal.  That training could include consistent weekly training, nutritious meals, and injury prevention strengthing.  These elements prepare your body for the desires race goal.  

When the race starts, keep your mind on the elements that you can control: controlled even start, hard mental push through the middle, and belief in yourself has you dig deep to give it your all in the last meters.  

These accomplishments will be what you are really proud of when you look back at the race during your cool down.  The finish time and place will be more of a reflection of preparation and hard work.  

There will be races that everything clicks and you fly through the race. Those are great but are few and far between.  Then there will be ones that you stuggled but are proud of your hard work and finishing attidude. This is a demonstration of character and patience.

SOLUTION

Set your vision on the elements that make up the goal and your heart will be happy.

Best Racing Advice

SNAPSHOT

My most valuable racing advice is WARM UP!

DIGGING DEEPER

Oh, the many times that runners have come back to me and said, "I had a great race and it was because you told me to run a warm up."  

I get it, you want to save every bit of energy for the 3.1, 6.2, or 13.1 miles that you will be racing. However, the gains in preparing the muscles for the race pace with a simple mile of running or fast walking will have you smiling as you cross the finish line.  

So here the reasons to try out my most valuable advise: warm muscles stretch better and therefore run faster, clothing choice makes all the difference in how hard your body has to work to keep your internal temperature stable, and getting any nervousness under control will keep you from bolting too fast from the start line.

The HOW TO of a Race Warmup

1) Start your warm up no sooner than 30 minutes before the start gun goes off.  Run for 1 mile or 10 minutes at an easy pace. End the warm up run near the start line. If possible run out and back of the last 1/2 mile of the course.  It is so helpful to recognize the landmarks and turns when you are finishing the race.

2) Lightly stretch those warm muscles. Don't forget your torso, shoulders, and arms.

3) Remove any extra clothing that you will not need to race with. Remember you will feel 20 degrees warmer than the actual air temperature when running.  So don't be afraid to shed that extra jacket or long sleeve shirt.

4) Find your spot on the start line and keep moving about. Lightly stretch and shift your body around.

Finish your warm up with a smile because you get to fly through the course with a body that is ready!

SOLUTION

Warm up for each race!