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