Long Run Plans - Christmas Eve

It sounds like most of our group will be participating in the Santa run this Saturday. The race starts at 10am Saturday morning but you need to preregister! When Whitney filled our our registration yesterday she was informed that parking near Carpe Diem would be very difficult so makes sure you plan extra time. Also feel free to bring your entire non running family b/c many people will walk or stroll. This is not a competitive running event although we will do one of those together soon! I know may of us want to get more than 2 miles in before eating in ourselves in to a coma over Christmas so I plan to lead a 7 mile run (5 plus the Santa run) and Whitney will lead a 4 mile run (2 plus the Santa run) to get the extra miles in we will meet at our house (175 Conway Dr W Mobile AL 36608) Send me a message if you need directions.at 9am sharp. Remember to wear your Santa Hats if you are in to that sort of thing!

Week 4 Training and the Santa Run

I'm sorry that I'm posting this on a Monday morning many of you likely already have your first run for the week in the Books. Our group run this week should be fun! We are doing the Santa Run on Christmas eve the run is an annual tradition that starts at 10am on the morning of Christmas eve. You can register Registration: $10 students, $15 for adults or $50 for a family
Information: Entry forms are available at Carpe Diem and at McCoy Outdoor Co. on Spring Hill Avenue. this is a family event with children and dogs welcome many people will run others will walk. It is only 2 miles so anyone can join you and those of you who have been on the 1/2 marathon training plan are ready to run the entire distance! Those of you who are marathon training need to get 7 miles in that morning and I would like to use these 2 miles as a celebratory finish so we will meet on the campus of South Alabama leaving at 9am and run to the start line of the race at Carpe Diem. If you don't already have it written down this is your week 4 schedule!

New Runners

Week 4:
 5 workouts this week.
Day 1: warm up, then: 1/2 mile jog, 1/4 mile walk, 3/4 mile jog, 1/4 mile walk, 1/2 mile jog: total 2 1/4 miles. Go home.
Day 2: warm up, then: 1 mile jog (4 laps) 1/4 mile walk, 1 mile jog; total 2 1/4 miles. Go home.
Day 3: warm up, then: 2 1/4 mile jog (9 laps) NO WALKING! Day 4: Repeat Day 2
Day 5: Repeat Day3

Experienced Runners Training for the 1/2 (your formal training starts next week)

Run at least 4 days per week at least 2 miles per day do more if you are comfortable

Marathoners

Mon 3 miles; Wed 4 miles; Thurs 3 miles; Sat 7 miles

Week 3 Training Schedule

How is everyone doing thru 3 weeks of training? Whitney, Moose, and I had a great run with Pastor Adam Dooley Saturday morning followed by biscuits at the Biscuit King but I have a feeling that won't be the last time we do the Fairhope/Biscuit King course for our Saturday run. Whitney and I will be traveling early Saturday morning for Christmas with my grandmother so I won't be scheduling a group run but I would encourage one of you to post a suggestion on the Facebook group and get everyone together. I'll try and post something informative or fun later in the week but for now here is your week 3 training schedule.

New Runners doing the 1/2

Week 3: 
5 Days this week: 
Day 1: Brisk 5 minute warm up walk, then:
1/2 mile jog, 1/4 mile walk, 1/2 mile jog, 1/4 mile walk, 1/2 mile jog; total 2 miles. Go home
 Day 2: 5 minute warm up, then: 3/4 mile jog (3 laps) 1/2 mile walk (2 laps) 3/4 mile jog; total 2 miles. Go home. 
Day 3: 5 minute warm up then: 2 mile jog (8 laps) NO WALKING!!! Catch your breath and go home. Good job.
Day 4: Repeat day 3
Day Day 5: Repeat Day 2.


Experienced Runners doing the 1/2


Run at least 4 days per week at least 2 miles per day do more if you are comfortable this week try and work in some speed work 1 day by running 1 mile as a warm up mile at your regular pace and then run your 2nd mile at 1 minute per mile faster (i.e.. if you normally run 10 minute miles run your 1st mile at 10 min pace and your 2nd mile at 9 min pace)

Marathon Plan

Mon – 3 miles; Wed 4 miles; Thurs 3 miles; Sat 6 miles

1st Group Run

We will meet for our 1st group run this Saturday morning. We will do a 5 mile or a 2 mile run based on where you are in your training. We will meet at the pier in Fairhope be there at 7:30am for the 5 mile option or 8am for the 2 mile option...the 5 milers will circle back and run the last 2 miles with the entire group. Who's in?


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Ready for Week 2

Whitney and I are in Vegas this weekend running the night half marathon here.  Its 430 central time and our race still doesn't start for another 3 hours!  I hope everyone had a good 1st week of training and I look forward to running with you this weekend.  Here is your training schedule for the week.  Reply to the post below or post the the facebook group if you want to get together for a run this Saturday also provide any location suggestions you might have. Marathoners will have 5 miles others will be running 2 miles or run walking.

Pacing and a few tips to avoid embarrassment

I believe our blog has 2 loyal readers, and one of those readers asked for some ideas on pacing and I wanted to defer to someone who knew much more than I did, so I have pasted an article from Runner's world written by Jeff Galloway. It provides an easy suggestion to begin establishing the right pace for your goals (below). But first, I wanted to offer a few suggestions.

A few tips to avoid embarrassment

1.  Know what you are running.  There is no such thing as a 5K marathon. Please don't ever say that! A marathon is 26.2 miles; a half marathon is 13.1 miles. Save those words for their proper place. A 5k or a 10k is a lot to be proud of!  Just call them by their proper names.

2.  Never wear the shiny new shirt you received for registering on race day (You earn the right to wear that shirt AFTER finishing the race!). And, never let anyone wearing a race day shirt pass you on the course! The same can be said of children - don't let a child pass you on the course (now THAT'S embarrassing!).

3.  Speaking of what to wear, jean shorts are not acceptable running attire. In fact, they're not really acceptable attire for any event that I can think of - except may one sponsored by Nascar.

4.  When people line up for the start of the race, please don't start at the front if you will be finishing near the back (or vice versa). It just makes life difficult for everyone.

5.  During a race there may come a time that you need to walk or tie your shoe. Please don't bend over in the middle of the road to do this! One, that kind of behavior stops the flow of foot traffic and could cause you harm if a runner were to rear-end you. Two, no one wants to see your rear-end in that particular position.

6.  At a water stop, stay to the outside if you don't need water. Again, avoiding a pile-up on the road is key!

7.  When you finish your water, please look behind you before tossing it over your shoulder. The same goes for any mid race snot rockets. Also...if it's cold outside, beware of the pavement near water stops. Water will freeze on the ground making it slippery and dangerous!

8.  Water is a good idea, but you aren't leaving civilization. Therefore, I think that a camelback containing several gallons of H2O is a little overkill.

9.  The music in your headphones doesn't need to be so loud that other people can hear it. I get that Jock Jams may inspire you to run faster and longer, but there are other people in the world  who have heard "Get Ready for This" and "Whoomp (There It Is)" one too many times.

10.  In many local races, timing will be completed by pulling the strip off the bottom of your race bib.  Never, Never, Never pass someone in the shoot after crossing the finish line.  

11.  Most importantly: Never write a check for a purchase in the express line at the grocery store.  This kind of activity will not only anger any runners behind you. It will also elicit the same response for any other rational humans.  


When you run within your limits, every workout can be a pleasure. But start even a few seconds per mile too fast, and misery awaits: excess fatigue, loss of motivation, or even injury. That's why it's so important to know what pace is right for you. Happily, by doing a simple "magic mile" time trial, you can find the best speed for your runs, then set realistic goals and keep running—enjoyably—forever. 

Run One Mile Hard Go to a track and jog an easy lap or two for a warmup. Walk for three to four minutes. Then time yourself running four laps, which is about one mile. Don't run all out; just push a little faster than you usually do. Record your time. By running on a track—which is flat and provides the most accurate measurement of distance—you'll get a solid indication of your top speed. You can use it as a benchmark to determine what pace is appropriate for your current fitness level on daily runs. Do the time trial every two weeks or so; try to beat your previous time, and track your progress. 

Slow Down Every Day On your daily runs, aim to run two to three minutes slower per mile than your magic mile time. So if you do your magic mile in 10 minutes, aim to keep your pace around 12 to 13 minutes per mile on daily runs. At the perfect pace, you should feel comfortable and relaxed—like you can finish a sentence without having to catch your breath. If you're huffing and puffing, ease off. Don't worry about going too slow. 

Set Race Goals Signed up for a race? Use the magic mile to set realistic goals for different distances. Add 33 seconds to your mile time to determine a pace for a 5-K. Multiply your mile time by 1.15 for a 10-K, 1.2 for a half-marathon, and 1.3 to predict your marathon potential. (See "Time Trial," below.) 

Get Used To It At a race, you'll get the best results if you try to maintain a steady pace from start to finish. Here's how to practice: Once a week, try to run your goal race pace for a half to three-quarters of a mile. Each quarter mile, check your pace and adjust if you need to. Each week, run a little farther at your goal pace until you're running one-third to one-half of the race distance. 


Time Trial

If you can run one mile in 10 minutes, here's your pace for other distances. 

Distance: 5-k 
Pace per mile: 10:33 

Distance: 10-k 
Pace per mile: 11:30 

Distance: half-marathon 
Pace per mile: 12:00 

Distance: Marathon 
Pace per mile: 13:00 

(Article from Runner's World by Jeff Galloway)

New Shoes

We are so excited to have so many first time distance runners joining us for our training and our race in May.  As you begin your training you will likely be fine running in the same shoes you use for the gym or any other athletic activity, but I can assure you as the miles start to add up a good pair of running shoes will make a world of difference when it comes to comfort and even preventing injuries.  There is no one who likes avoiding hassle more than me so I prefer to buy everything I can off the internet, but your first pair of quality running shoes are something that you really can't buy via the web.  A local running store can not only help you identify what type of shoe you need based on how you run but they can also allow you to try on various shoes in that category.  I would suggest visiting actual running store rather than an athletic store like Academy or Dicks.  For those running in Mobile I can suggest McCoy Outdoor, Running Wilde in Fairhope, or my personal favorite Sports n More in Foley (they will have the best prices by far) Running is a very inexpensive hobby but expect to pay between $100 - $150 for a good pair of shoes which will last you about 500 miles or well past our race in April.

A few tips from my experience with running shoes

1.  You will be running a long distance you need something with some support. This means slightly heavier shoes (no racing flats but no cross training shoes either)
2.  As a general rule your running shoes should be 1 full size bigger than your dress shoes (saves black toe nails for instance my regular shoes are 10.5 but my running shoes are 11.5)
3.  Try on several brands its all about preference. Asics make the most popular running shoe in the world but I personally don't like them.  I hate Nike's but my wife Whitney loves them. For what its worth Brooks are my favorite.  Mizuno, Kahar, Newton are a few other brands you may want to try .

Before you visit the store if you want to have a basic idea of what you need this link should help
http://www.runnersworld.com/cda/whichshoe/1,,s6-240-325-329-0-0-0-0-0,00.html

Whitney and I will be out of town this weekend running the Rock n Roll Half Marathon in Vegas so I won't be able to organize a group run this week but if you guys would like to get together please use the Facebook group to coordinate a meeting location.  We will do our first group run the following Saturday.

As a reminder here is the Week 1 Schedule most of you should have completed at least 2 runs by the time you read this.

New Runners

Week 1:
Go to a local track because the distances are exact. Once on the track walk 1/2 lap, then jog 1/2 lap, walk a half, jog a half for 1 mile. You will alternate jogging & running 8 times (4 each) and complete 4 full laps, that's exactly 1 mile. Now no matter how good you feel, go home. Do this 4 to 6 days a week; never less than 4 days or more than 6 days weekly.

When you complete 4 full laps, that's exactly 1 mile, now no matter how good you feel, go home. Do this 4 to 6 days a week.

Never less than 4 days or more than 6 days weekly.

Experienced Runners

Run at least 4 days per week at least 2 miles per day do more if you are comfortable

Marathon Plan

Week 1: Mon -3 miles; Wed -3 miles; Thurs 3 miles Sat –5 miles

Training Starts this Week!

Good luck starting your training this week.  If you are wearing regular athletic shoes that weren't fitted at a running store you may find that your training is much better with better shoes.  I'll try to post some information on doing that later this week but until then here is your 1st week schedule.

New Runners

Week 1:
Go to a local track because the distances are exact. Once on the track walk 1/2 lap, then jog 1/2 lap, walk a half, jog a half for 1 mile. You will alternate jogging & running 8 times (4 each) and complete 4 full laps, that's exactly 1 mile. Now no matter how good you feel, go home. Do this 4 to 6 days a week; never less than 4 days or more than 6 days weekly.

When you complete 4 full laps, that's exactly 1 mile, now no matter how good you feel, go home. Do this 4 to 6 days a week.

Never less than 4 days or more than 6 days weekly.

Experienced Runners

Run at least 4 days per week at least 2 miles per day do more if you are comfortable

Marathon Plan

Week 1: Mon -3 miles; Wed -3 miles; Thurs 3 miles Sat –5 miles

Who's In???

We have only 22 weeks to get ready for the Rock n Roll Marathon in Nashville. We have chosen to run the Rock n Roll Marathon (and half Marathon) in Nashville because all proceeds for the race go to support St Jude’s. I have run this marathon before and it is a fun course there is a band at every half mile (50 bands on the course). The race begins in Centennial Park at ends at LP Field (where the Titans Play)

The Marathon costs $100 and the Half Marathon Costs $95 if you register before 12/31/11 – for only $5 more you get to run twice as far! The Price goes up after the new year and the event will likely be full by early January if not sooner.

The first order of business is to understand who is interested. I will provide everyone with a training schedule and we will meet weekly at various locations to complete our “long” runs together. Running an April race allows us to train through the winter months rather than the summer if any of you have ever trained for a fall race through the summer you will understand how important this is. If some of you want to get together to run your shorter runs during the week that is great but we will try and plan a group run each Saturday..obviously if you are out of town or have a conflict on a given weekend you can do the miles on your own an catch up the following week.

Who would like to run with us? If so who is interested in running the half marathon and who would like to run the full 26.2?

To Register or learn more about the race:

http://runrocknroll.competitor.com/nashville

Those of you who have smartphones I would suggest downloading the Nike+ Ap to track your runs….it uses GPS to track distance and pace as well as storing your runs for future comparison or for competitions among friends.

If you are interested we can run a few races together along the way races are always a more enjoyable way to get the miles completed on a given weekend so we can certainly hit up local 5ks, 10ks, and half marathons during the training.

Please comment below and let us know you are running if you are interested...also feel free to share this with anyone who wants to run or train with us.  If you want to know what you are in for I have 3 different training plans to choose from below.

Here is a basic outline of the training schedule that you would need to follow in order to get ready.  I have provided 3 options.  With any option training starts Monday November 28^th so enjoy your Turkey and Dressing this week. 

Option 1 - (Half Marathon for Non Runners) 

For those who aren’t running at all right now but want to run the half marathon…you have 22 weeks if you follow the program I promise we can get you ready. 

Begin with a program called Couch to 10k in 10 Weeks!  

Week 1:
Go to a local track because the distances are exact. Once on the track walk 1/2 lap, then jog 1/2 lap, walk a half, jog a half for 1 mile. You will alternate jogging & running 8 times (4 each) and complete 4 full laps, that's exactly 1 mile. Now no matter how good you feel, go home. Do this 4 to 6 days a week; never less than 4 days or more than 6 days weekly.

When you complete 4 full laps, that's exactly 1 mile, now no matter how good you feel, go home. Do this 4 to 6 days a week.

Never less than 4 days or more than 6 days weekly.

Week 2:
 (4 to 6 days per week) Start with a 5 minute warm up walk, then alternate walking & jogging and walk only half the distance of each jog, as follows:
Jog 1/4 mile (one lap) then
Walk 1/8 mile (1/2 half lap)
Jog 1/2 mile (2 laps)
Walk 1/4 mile (1 lap)
Jog 1/4 mile (1 lap)
Walk 1/8 mile (half-lap)
Jog 1/2 mile...go home

Week 3: 
5 Days this week:
Day 1: Brisk 5 minute warm up walk, then:
1/2 mile jog, 1/4 mile walk, 1/2 mile jog, 1/4 mile walk, 1/2 mile jog; total 2 miles. Go home
Day 2: 5 minute warm up, then: 3/4 mile jog (3 laps) 1/2 mile walk (2 laps) 3/4 mile jog; total 2 miles. Go home.
Day 3: 5 minute warm up then: 2 mile jog (8 laps) NO WALKING!!! Catch your breath and go home. Good job.
Day 4: Repeat day 3
Day 5: Repeat Day 2.

Week 4:
 5 workouts this week.
Day 1: warm up, then: 1/2 mile jog, 1/4 mile walk, 3/4 mile jog, 1/4 mile walk, 1/2 mile jog: total 2 1/4 miles. Go home.
Day 2: warm up, then: 1 mile jog (4 laps) 1/4 mile walk, 1 mile jog; total 2 1/4 miles. Go home.
Day 3: warm up, then: 2 1/4 mile jog (9 laps) NO WALKING! Day 4: Repeat Day 2
Day 5: Repeat Day3

**** Here we go! All running from now on! *****

Week 5:
 Warm Up! Then jog 2.5* miles 4 to 6 days. * Looking back, see how easy weeks 1 & 2 were?*

Week 6:
 Warm Up! Then jog 2* miles 4 to 6 days. (*Yes, cut back, let your body consolidate it's gains).

Week 8:
Day 1: 3 miles
 Day 2: 3 miles 
Day 3: 4 miles
 Day 4: 3 miles
 Day 5: 4 miles

Week 7:
 Warm up! Then a 3 mile jog. You are ready for a 5K for fun. Not one this weekend? 

Week 9:
 Day 1: 4 miles 
Day 2: 3 miles
 Day 3: 5 miles
 Day 4: 4 miles
 Day 5: 5 miles

Week 10:
Day 1: 5 miles
 Day 2: 4 miles 
Day 3: 5 miles 
Day 4: 6 miles
 Day 5: 5

miles

Week 11 – See below in Option 2

Option 2 (I'm a recreational runner but I want to run the Half Marathon)

For those of you who are running now and want to run the half marathon you will run some miles to keep up your base until the new runners catch up to you and then we will build together.

Weeks 1-4

Run at least 4 days per week at least 2 miles per day do more if you are comfortable

Week 5:
Warm Up! Then jog 2.5* miles 4 to 6 days. * Looking back, see how easy weeks 1 & 2 were?*

Week 6:
Warm Up! Then jog 2* miles 4 to 6 days. (*Yes, cut back, let your body consolidate it's gains).

Week 7:
Warm up! Then a 3 mile jog. You are ready for a 5K for fun. Not one this weekend? Here's your weekly 'Stay in Shape' schedule.
Day 1: 3 miles
Day 2: 2.5 miles
Day 3: 3 miles
Day 4: 2.75 miles
Day 5: 3 miles

Week 8:
Day 1: 3 miles
Day 2: 3 miles
Day 3: 4 miles
Day 4: 3 miles
Day 5: 4 miles

Week 9:
Day 1: 4 miles
Day 2: 3 miles
Day 3: 5 miles
Day 4: 4 miles
Day 5: 5 miles

Week 10:
Day 1: 5 miles
Day 2: 4 miles
Day 3: 5 miles
Day 4: 6 miles
Day 5: 5

miles

Week 11:  Monday – 3 miles; Wed 3 Miles; Thurs 3 miles; Saturday 4 miles

Week 12: Mon 3 miles; Wed 4 miles;  Thurs 3 miles; Sat 5 miles

Week 13: Monday 3 miles; Wed 4 miles; Thurs 3 miles; Saturday 6 miles

Week 14: Monday 3 miles; Wed 4 miles; Thursday 3 miles; Saturday 7 miles

Week 15: Mon 3 miles; Wed 5 miles; Thurs 3 miles; Sat 8 miles

Week 16:  Mon 3 miles; Wed 5 miles; Thurs 3 miles; Sat 10 miles

Week 17: Mon 4 miles; Wed 5 miles; Thurs 4 miles; Sat 11 miles

Week 18: Mon 4 miles; Wed 6 miles; Thurs 4 miles; Sat 12 miles

Week 19: Mon 4 miles; Wed 5 miles; Thurs 4 miles; Sat 9 miles

Week 20:  Mon 3 miles; Wed 4 miles; Thurs 3 miles; Sat 8 miles

Week 21: Monday 3 miles; Wed 3 miles; Thurs Walk 2 miles; Sat Race Day!

Option 3 - The Marathon Plan

For those of you who want to mark the marathon off your bucket list.  I would say you need to be running regularly now to prepare for this in 22 weeks but if you are comfortable running 5 miles on your own we can get there.

Week 1: Mon -3 miles; Wed -3 miles; Thurs 3 miles Sat –5 miles

Week 2: Mon – 3 miles; Wed 4 miles; Thurs 3 miles; Sat -5 miles

Week 3:  Mon – 3 miles; Wed 4 miles; Thurs 3 miles; Sat 6 miles

Week 4:  Mon 3 miles; Wed 4 miles; Thurs 3 miles; Sat 7 miles

Week 5: Mon 3 miles; Wed 5 miles; Thurs 3 miles; Sat 8 miles

Week 6:  Mon 3 miles; Wed 5 miles; Thurs 3 miles; Sat 9 miles

Week 7:  Mon 3 miles; Wed 5 miles; Thurs 3 miles; Sat 10 miles

Week 8:  Mon 4 miles; Wed 5 miles; Thurs 4 miles; Sat 11 miles

Week 9:  Mon 4 miles; Wed 6 miles; Thurs 4 miles; Sat 12 miles

Week 10:  Mon 4 miles; Wed 5 miles; Thurs 3 miles; Sat 13 miles

Week 11: Mon 4 miles; Wed 6 miles; Thurs 4 miles; Sat 14 miles

Week 12:  Mon 4 miles; Wed 6 miles; Thurs 4 miles; Sat 15 miles

Week 13:  Mon 4 miles; Wed 7 miles; Thurs 4 miles; Sat 16 miles

Week 14:  Mon 5 miles; Wed 8 miles; Thurs 5 miles; Sat 16 miles

Week 15:  Mon 5 miles; Wed 8 miles; Thurs 5 miles; Sat 17 miles

Week 16:  Mon 5 miles; Wed 8 miles; Thurs 5 miles; Sat 18 miles

Week 17:  Mon 5 miles; Wed 8 miles; Thurs 5 miles; Sat 19 miles

Week 18:  Mon 5 miles; Wed 8 miles; Thurs 5 miles; Sat 20 miles

Week 19:  Mon 5 miles; Wed 8 miles; Thurs 5 miles; Sat 9 miles

Week 20:  Mon 3 miles; Wed 5 miles; Thurs 3 miles; Sat 8 miles

Week 21:  Mon 3 miles; Wed 3 miles; Walk 2 miles; 26.2