Friendly Influence

1996 Fort Collins Varsity Team - 2nd place finisher in the Colorado State 5A division race

SNAPSHOT

Join me for track practice.

DIGGING DEEPER

It was a friend that brought me to running.  She wasn’t a runner or even an athlete.  I don’t know why she even wanted to join the middle school track team.  I was not an athlete either.  Since my family was in a constant state of change and my father was parenting on his own, sports had not been an option.  The extent of my athletic experience only entailed winning the elementary school field day races once a year. 

Middle school track in Fort Collins, Colorado was only 6 weeks long with just a few meets.  It only took that one last race where I was flying through the finish line to capture my heart.  When the fall cross country season came a few months later I quickly lined myself up to run on the high school team.  Running in the shadows, I was the most wide-eyed, innocent, quirky little girl with a bit of pudge and not real running shoes. I tagged along on a team that had a serious history of winning and a coach that took us to the podium at state meets.  

Start line focus

While riding to the first cross country race, the fast girls pulled a prank by convincing me that gullible was not in the dictionary.  With that same innocence, I accepted the pointing out of the race course thinking I would just be following all the jerseys in front of me.  The JV race gun went off and I dashed out to the front.  No one stepped ahead of me.  In the lead, I took the wrong turn and was guided back by the spectating parents.  A lesson I would never forget as I became the course strategist on all my racing teams.  To the surprise of my team, I finished with a win. 

During the next practice, the varsity boys walked by exclaiming, “So, you are the one that won the girls' JV race.”  I blushed as bright as my red trimmed glasses.  I knew the joy I felt while running was worth being watched. It was the beginning of a love for running.  

My future was altered by a friendly invitation. So I encourage you to reach out to a friend and experience a new endeavor together.  You may help them find their love.

SOLUTION

Come along side of me.  Together we explore.

1996 Fort Collins High School's winning teams

Beginners Welcome

My friend Ashley leading the Coach 2 5K team at a local race.

SNAPSHOT

Shelly’s Original BIG THREE for Beginner Runners

DIGGING DEEPER

Follow these three beginner runner tips to reach 30 consecutive minutes of running.  After coaching over 100 beginner runners through walk-run programs, these are the keys that have rang true through the years. Trust me.

The original Couch to 5K team. Suzanne, Donna, and Lisa inspired and entertained me during every Tuesday adventure.  Thanks, Girls!

RUN SLOW - Be able to talk while running. Chat with a friend, take in the scenery, and breathe deeply as you run comfortably. You need to go the distance, not a fast speed.  Once you can run an entire 5K distance then you can work on speed.  However, until then just the act of running will improve your overall fitness and speed.

RUN EVERY OTHER DAY - Don’t run every day! Your body really does need a day of rest to adapt and prepare for the next run.  On your days off from running take a brisk walk for 30-60 minutes or perform 20 minutes of body weight strengthening. Beginners should be cautious of the wear on the body when running daily, which can lead to injury. Again, once you can run an entire 5K distance, then you can work in consecutive days of running training.

Training partners become forever friends. Catherine, Donna, Lisa, Donna, Colleen, and Shelly

RUN WITH OTHERS - Running can be a wonderful time of social activity, even if only once a week.  The group run can give encouragement and inspiration to reach your goal. Often runners get lost in the conversation and forget that they are running.  Training partners don’t even have to run the same speed.  The faster runner runs ahead until the walk portion, at which they circle back around to meet the slower runner for a few moments of talking and encouragement. Make a new friend and starve off loneliness and add in accountability.

Keep these keys in your back pocket and reach your running goals!

I recommend the Couch 2 5K plan. There is even an app!

SOLUTION

Enjoy your journey across the mountain in front of you.  Surprise yourself.

We finished!