Just a reminder that practice on Monday will start at Finn Sisu (2436 Larpenteur Avenue in Lauderdale). The nutritionist from Endurance Athlete will be giving a talk beginning at 6:00. Bring questions!! He has a lot of information to share on race day nutrition, general daily training nutrition, hydration, etc. He's going to keep his presentation shorter (20 or so minutes), but hopes to open up the floor for questions and discussions for another 20 minutes. Take advantage of his time!
And, by request: PRACTICE WILL START FROM FINN SISU AFTER THE PRESENTATION. The route won't be as ideal -- there isn't a complete trail system close by, but we can take advantage of the University's Ag field and some other soft surface routes. It'll save everyone a lot of time driving to the shop & then back over to Theo Wirth. Adding the drive time to Theo Wirth could make for a very long Monday night practice. Hope this works for everyone -- it sounded like more than the majority of people wanted to make the switch.
Sunday, July 25, 2010
Tuesday, July 20, 2010
Monday evening practice - July 19
Thanks to all who ran with us last night! It was a great practice with a turnout of about 20 people! It was hot, muggy and 81 degrees. We covered 48 minutes of trail, split into three or four groups. Joe, Mary, Becky and myself split up between them.
Tonight's topic was strength training. Some things that we discussed were how often and how many. Everyone is at different levels when it comes to strength training and it is important to note that it is important to do the training at the level that you are at. If you are new to strength training, make sure that you are starting with lower reps and focus on form. It is difficult for many people, including myself, to really focus on contracting those core strength muscles - transverse rectus and the erector spinae muscles of the spinal cord - while performing core activities. At the Monday night session, we did 15 reps of each exercise to introduce the topic. It is suggested to do 2 sets of 15 reps or 3 sets of 10 reps to build strength a few times a week. I suggest doing strength after you are done with your workout session, whether it be running, biking or whatever you choose.
The exercises that we covered were:
-single stance lunges: step forward with one leg and bend at knee. Come back up to standing. 15 times on each leg.
-tricep dips: using picnic benches
-Crunches (upper abs and obliques): 3 sets. One traditional with knees bent. One set with legs in the air, trying to touch toes, and one set doing a bicycle motion working on the side ab mucles.
-free squats: Stand with feet shoulder-width apart. Slowly lower your body as though you are 'sitting' in a chair until your thighs are parallel with the ground. Keeping the weight in your heels, push yourself up slowly until you're back where you started.
•Don't allow your knees to extend over your toes
-push ups (regular or on knees)
-step ups: Keeping your abs contracted and the torso upright-step ups on picnic table (can also use street curb as lower step)
Pictures to come soon!One goal is to continue strength training after each run and introduce a new exercise to add to your repitoire during the week. Please feel free to contact us with any questions regarding any of the exercises that we did at practice or any other questions you have about strength in general.
Again, great running tonight! See you all next Monday!
Coach Sara
Tonight's topic was strength training. Some things that we discussed were how often and how many. Everyone is at different levels when it comes to strength training and it is important to note that it is important to do the training at the level that you are at. If you are new to strength training, make sure that you are starting with lower reps and focus on form. It is difficult for many people, including myself, to really focus on contracting those core strength muscles - transverse rectus and the erector spinae muscles of the spinal cord - while performing core activities. At the Monday night session, we did 15 reps of each exercise to introduce the topic. It is suggested to do 2 sets of 15 reps or 3 sets of 10 reps to build strength a few times a week. I suggest doing strength after you are done with your workout session, whether it be running, biking or whatever you choose.
The exercises that we covered were:
-single stance lunges: step forward with one leg and bend at knee. Come back up to standing. 15 times on each leg.
-tricep dips: using picnic benches
-Crunches (upper abs and obliques): 3 sets. One traditional with knees bent. One set with legs in the air, trying to touch toes, and one set doing a bicycle motion working on the side ab mucles.
-free squats: Stand with feet shoulder-width apart. Slowly lower your body as though you are 'sitting' in a chair until your thighs are parallel with the ground. Keeping the weight in your heels, push yourself up slowly until you're back where you started.
•Don't allow your knees to extend over your toes
-push ups (regular or on knees)
-step ups: Keeping your abs contracted and the torso upright-step ups on picnic table (can also use street curb as lower step)
Pictures to come soon!One goal is to continue strength training after each run and introduce a new exercise to add to your repitoire during the week. Please feel free to contact us with any questions regarding any of the exercises that we did at practice or any other questions you have about strength in general.
Again, great running tonight! See you all next Monday!
Coach Sara
Wednesday, July 14, 2010
Saturday's Practice (July 17th)
This Saturday we will be at WIRTH BEACH at 8AM. Please note the time and location.
This is the start/finish area of the Trail-Loppet, and should give us more options for non-paved trails, and also a chance to familarize ourselves with the area.
Remember to introduce yourself to someone new :) Also come prepared for the forcasted heat and humidity!
This is the start/finish area of the Trail-Loppet, and should give us more options for non-paved trails, and also a chance to familarize ourselves with the area.
Remember to introduce yourself to someone new :) Also come prepared for the forcasted heat and humidity!
Monday, July 12, 2010
1st Practice
There was a lot to go over during our first practice. Hope I didn't lose anyone with all of the detail. Let me recap:
First, what to expect of the training plan:
We'll have practices every Monday evening at 6:30 and Saturdays at 8:00 AT THE WIRTH BEACH (NOTE THIS IS A CHANGE FROM THE 9:00 ON YOUR SCHEDULES, as well as a location change). We had multiple requests at today's practice to change the start time up to 1. allow you to be done by 10:30 or so (let the weekend begin!) and 2. to beat the July/August heat. The Beach works better for quicker access to dirt trails.
Mondays will generally either be a recovery distance day or an interval day. Saturdays will be our long run day. There are a couple of Mondays and Saturdays that start at different locations: Monday July 26th is the first of those, when the team will start at Finn Sisu for a 6:00 lecture on nutrition (Sports Nutritionist will be on hand) and then move to Theo Wirth afterwards for the run. Other differences in location are noted on the schedule. If the group wants, we can explore other trails on our Saturday runs. Just let the coaches know you're interested or if you'd prefer to stick to Theo Wirth. We'll do all of our Monday nights there, and the majority of the Saturdays as well -- our goal is to get to know the Trail Loppet's course as well as we can.
Workouts will change based on everyone's ability -- the schedule I'll send out via email tonight (and was passed out tonight) is just a guideline. Some expressed interested in doing more interval training & I'll work with the coaches to accomodate this. Feel free to pull the coaches aside and let us know if you need less/more than what is planned.
Second, Trail Team's "Rules":
-Run in pairs! Purpose is two-fold: getting lost with a buddy is more fun than getting lost alone. Second, a big benefit of the run club is getting to know other trail runners -- so socialize! Pick a different running buddy every week!
-Weather: we'll still meet no matter what the weather. The only way we wouldn't run is if it were lightning out. Some of your most memorable trail runs will probably come during pouring rain :)
-Running gear: It's nice to have nice-fitting trail shoes, but they're not a must. Having a way to carry water with you on the trail is also very nice, but also not a must. Sunscreen and/or a hat are nice on the hot, sunny Saturday mornings (although running on the trails is more shaded than elsewhere, you'll still get a bit of sun). Mosquito spray is also nice to have (but not necessary if you keep running :).
Other FYI items:
-The trail team gets a 20% discount on all trail items at Finn Sisu, including shoes, hydration systems, clothing, etc. You also get an additional 10% off clearance items. Coupon should be in your inboxes shortly.
That should be it! As always -- feel free to contact me if you have any questions: about the team, about trails, or about running in general! nichole(dot)porath(at)gmail(dot)com is the best way to reach me.
P.S. Team runners: please post a "comment" to this blog with your name, where you're from, what your running and/or trail experience is, what you're hoping to get out of the club, and any surprising/fun facts about you here. You just need a google account to post (which you can have with any email address). It'll take a while to get to know everyone, so the more we can put names to personal stories to faces, the better!
First, what to expect of the training plan:
We'll have practices every Monday evening at 6:30 and Saturdays at 8:00 AT THE WIRTH BEACH (NOTE THIS IS A CHANGE FROM THE 9:00 ON YOUR SCHEDULES, as well as a location change). We had multiple requests at today's practice to change the start time up to 1. allow you to be done by 10:30 or so (let the weekend begin!) and 2. to beat the July/August heat. The Beach works better for quicker access to dirt trails.
Mondays will generally either be a recovery distance day or an interval day. Saturdays will be our long run day. There are a couple of Mondays and Saturdays that start at different locations: Monday July 26th is the first of those, when the team will start at Finn Sisu for a 6:00 lecture on nutrition (Sports Nutritionist will be on hand) and then move to Theo Wirth afterwards for the run. Other differences in location are noted on the schedule. If the group wants, we can explore other trails on our Saturday runs. Just let the coaches know you're interested or if you'd prefer to stick to Theo Wirth. We'll do all of our Monday nights there, and the majority of the Saturdays as well -- our goal is to get to know the Trail Loppet's course as well as we can.
Workouts will change based on everyone's ability -- the schedule I'll send out via email tonight (and was passed out tonight) is just a guideline. Some expressed interested in doing more interval training & I'll work with the coaches to accomodate this. Feel free to pull the coaches aside and let us know if you need less/more than what is planned.
Second, Trail Team's "Rules":
-Run in pairs! Purpose is two-fold: getting lost with a buddy is more fun than getting lost alone. Second, a big benefit of the run club is getting to know other trail runners -- so socialize! Pick a different running buddy every week!
-Weather: we'll still meet no matter what the weather. The only way we wouldn't run is if it were lightning out. Some of your most memorable trail runs will probably come during pouring rain :)
-Running gear: It's nice to have nice-fitting trail shoes, but they're not a must. Having a way to carry water with you on the trail is also very nice, but also not a must. Sunscreen and/or a hat are nice on the hot, sunny Saturday mornings (although running on the trails is more shaded than elsewhere, you'll still get a bit of sun). Mosquito spray is also nice to have (but not necessary if you keep running :).
Other FYI items:
-The trail team gets a 20% discount on all trail items at Finn Sisu, including shoes, hydration systems, clothing, etc. You also get an additional 10% off clearance items. Coupon should be in your inboxes shortly.
That should be it! As always -- feel free to contact me if you have any questions: about the team, about trails, or about running in general! nichole(dot)porath(at)gmail(dot)com is the best way to reach me.
P.S. Team runners: please post a "comment" to this blog with your name, where you're from, what your running and/or trail experience is, what you're hoping to get out of the club, and any surprising/fun facts about you here. You just need a google account to post (which you can have with any email address). It'll take a while to get to know everyone, so the more we can put names to personal stories to faces, the better!
Thursday, July 8, 2010
Welcome to the 2010 team!
Practice starts 6:30 on July 12th at Theorore Wirth. Meet at the Theo Wirth Chalet. We'll start out with introductions, go over the training plan, answer any questions, and go out for an easy first run.
See you then!
Coach Nichole
See you then!
Coach Nichole
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