Secret to a MONSTROUS Running Base

SNAPSHOT

1 hour runs, every run, throughout your base training phase (6-8 weeks)

DIGGING DEEPER

I didn't just happen upon the monstrous benefit of one-hour training runs, they are the World's Best Running Coach, Jack Daniels, base training's main dish. 

A MUST READ!

Again, Daniels is right! For many winters, I have rested well on the training strategy of all weekday runs at nothing less and nothing more than one hour.  It may seem too simple. If so, jazz it up any way you want.  However, know that the one hour of running, that you are stacking up day after day, is where the magic will happen.  

In other phases of training, I stay away from the one-hour duration.  I have built the base I need and am onto training other systems.  The long runs throughout the other training phases keep the aerobic base strong. Without the base training phase, I won't be able to last through the endurance races.  Hence, why, first run long and often, then fast and hard, finishing with wins.

HOW?  Run easy pace until your watch says 1:00:00.  Then stretch and strengthen.  Repeat the next day. And the next day... Monday-Friday.  For some runners (master ages or injury prone), it may be better to run two days in a row and then take a day off, instead of 5 straight days in a row. For those that go for the high miles, continue with your weekend 8-12 mile long run. 

Beginner Runners-- Please adjust the time duration to fit your current level.  Each week increase the time by 5 minutes.  You will witness a world of a difference in your fitness after 6-8 weeks.

1/2 + Full Marathon Preparers- Start your training here, with hour runs.  Although your long runs are important, you need running fitness to fight fatigue throughout all the marathon miles.

I must note that if you are a Nordic skier (as I am becoming, yup, broke my first pole today) and this is your ski training season, please don't attempt your base training season until the daffodils are blooming! Ski to your heart's content and run easy 2-3 times a week as your second sport.

SOLUTION

JUST ONE HOUR

STACKED ON TOP OF EACH OTHER

MAKE IT SIMPLE

A special thanks to those that read my postings. I do it for you. You read, therefore I write.  Thanks for listening.  Thanks for your responses!

Running by Feel

SNAPSHOT

Amanda Casanova of Women's Running interviewed me on the topic: running by feel. Read what I and other coaches suggest.

DIGGING DEEPER

Why Running Without A Watch Is So Important To Your Training article on the Women's Running online site. 

SOLUTION

The entire interview answers to be posted soon!

Make their WISH come TRUE

SNAPSHOT

What does a runner want for Christmas?

DIGGING DEEPER

My favorites!

Garmin Forerunner 235

Feetures Elite Socks

Under Armour Women's Layered Up Reversible Headband

Quick Strength for Runners Book

Road ID Shoe Tag

Tech Touch Gloves

Spibelt

Foam Roller or Rollga roller

Resistance Bands 12 inch or long

Pilates Class Certificate

Running Coach! - What all runners secretly want, someone to guide them and answer their questions, to be on their side, giving them permission to care for their body and goals, with accountability --- Give a once in a while phone call to day-by-day assistance

Daniel's Running Formula book for the serious runner

Peak Performance book for all those wanting to take your efforts in sport, life, and work to the next level

Local Running Club membership - Often comes with free or discounted club races, newsletter, and events

Your Best Stride book for all those that want to understand why fast runners look smooth

Fleet Feet Gift Card for properly fitted shoes and high-end apparel

USATF membership to get involved in the local competition as a USATF member

Eat Slow Run Fast cookbook by 2017 NYC Marathon Winner Shalane Flanagan - Especially for teenage runners

Favorite Waterbottle - The only kind I like!

Deskbound book - For your office worker who has back pain

Spark book - Incredible book on exercise and the brain

Donate a new pair of shoes to a local high school coach. Talk with your local running store about how you can work with them and a coach to deliver a much-needed item to aspiring runners.

SOLUTION

Share this blog post with your loved ones in order to make both of you happy!

10 Minutes to a Warm Winter Run

SNAPSHOT

All it takes is 10 minutes to develop enough body heat to make your run enjoyable.

LOVE WINTER RUNNING

DIGGING DEEPER

While not officially winter yet, it is incredibly difficult to cross from the comfort of the indoor furnace to the chill or burr of the outdoor temps. Yesterday's run was avoided due to the whipping wind and freezing temperature, but while waiting for my son at the local Y, I bundled up and struck out into the cold.  

I wore my regular shoes and socks, running tights, tank top, long sleeve shirt, light wind jacket, neck warmer, hat, gloves, sunglasses (I know it was cloudy but my glasses help block the wind from my sensitive eyes).

The first 10 minutes were cold since the wind was piercing. However, I braved it knowing that I would warm up soon.  This is the key to winter running. Braving the first 10 minutes will deliver great rewards. The body makes heat when using energy in the muscles. You become your own furnace. 

The second key is to dress in a manner that will keep just the right amount of heat around your body, not too little, not too much.  With too little clothing you won't capture the heat you generated. Too much clothing will cause overheating and sweating. Sweating sounds nice when you are cold but can ruin your run when the water cools your body. Therefore, layers and experience help in dressing for your run.

Over and over I would miss the mark on correct clothing choice when I would only look outside while in my warm house.  It would look wicked cold or not so bad causing me to overdress/underdress.  The better way of determining your winter running selection is to look at the "feels like" temperature on your weather app.  

As you see above, the 34 degrees doesn't account for the chill of the wind.  The better temperature to dress for is the "Feels like" temp of 25 degrees.  The Minnesota wind is strong and sweeping making the wind, even more, a factor when running.

Windy Day Running Tip: Run into the wind at the start of your run, making your return trip easier and warmer with the wind at your back.

Just like you adjust to the warm temperature of the summer heat, you will adjust to the colder temperatures of the winter chill.  Give yourself two weeks of below freezing runs and you will feel like 32 degrees is a warm winter running day. In turn, you will be able to handle the 10-20 degree days of real winter running.

HOW TO DRESS FOR THE REALLY COLD WINTER DAYS

Facebook Live Video

SOLUTION

Once you have your own body furnace up and running, your run becomes delightful as you can enjoy the fresh outdoor air and movement.

LOVE WINTER RUNNING

Pass another cough drop, kleenex please

SNAPSHOT

Limit your running when you are sick with the cold.

DIGGING DEEPER

On Thursday my run was way slower than usual, yet I felt I was putting in the same effort.  Then I attempted my normal lifting weights routine and couldn't even lift my usual dumbbell once.  Not even once!  I knew something was really off! 

Friday morning just after leaving our home I felt that dry mouth sensation moments after drinking a sip of water, the first sign of an oncoming cold sickness. I was out of the house for the day and wouldn't be near my Vitamin C tablets until evening.  The day wore on and the throat got worse.  By bedtime, I was eating ice cream, smoothies, and Danielle Walker's applesauce. 

Thankfully Saturday was a low key day with the skies bringing in wicked thunderstorms and only 2 hockey lessons/practices for one of my sons.  With my husband home, I was off the hook from transportation duties.  I read the entire Chasing Slow book by Erin Loechner (wow, awesome book) and slurped up the bone broth.  I wasn't much better and the night was painful and long.

Sunny Sunday rolled around and I figured I was done with the cold and could soldier on with my backlog of errands. I'm in control, right? However, by midday, all I wanted was be in bed.  As you know, moms don't take more than one sick day, so the food was purchased, freezer picked out at Best Buy, and library books returned.  The squash, chicken, and dinner all got cooked.  I thought my saving grace would be a good night of sleep before the start of a new week.

"Mom, my stomach hurts so much!" pleaded my 15-year-old son. I couldn't deny him comfort through the trips to the bathroom and tucks back into bed.  Not so hard if it weren't for the fact that I was pleading also for painless sinus canals and continuous sleep. 

So it is Monday today and I am still so sick and still hoping for a good nights sleep. I did do a short run today only because it had been so long since my last and a friend would be waiting for me.

I don't plan to run tomorrow. I will need all my energy reserves for kicking this cold.

NOTE: When you move to another region of the US you get hit harder with sicknesses as you have not built up an immunity to that region's germs.  This is going to be an interesting year!

My view of the USA regions include Colorado in the Midwest section.

SOLUTION

My personal guidelines for when to skip my daily run due to sickness.

Fever or Stomach Pain = NO RUNNING

Congestion or Sore throats = RUN EVERY OTHER DAY at most//Fresh air is helpful but limit energy expenditures

Headaches = Safe Walks

HAPPY WINTER COLD SEASON, HAPPY RUNNING