Chasing Dreams

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Chasing coaching dreams

Quicksilver Running Team before their one-mile time trial on Monday.

DIGGING DEEPER

On July 24th I completed the USATF Level Two coaching school in Indianapolis, Indiana. Months of studying and testing prepared me for the lecture hall where I received another six days of knowledge from expert running coaches. (Yes, six days away from my family. They SURVIVED, perhaps even THRIVED.)  The coaching school provided an extraordinary opportunity to learn from the coaching masters.  One of the coaches presenting was Mike Smith, the West Point Academy Cross Country coach.  His focus on core strength and base fitness was intriguing.  When I returned, my training partners quickly wanted to know all that I had learned, but not even a long run was long enough to share the depth that I received from the week of lecturing and testing (98% average grade).  You can be grateful that those jewels will be leaking into my future blog posts.

A sense of accomplishment overwhelmed this mom of 4 kids.

My absence from blog posting resulted from an increase in opportunities. In order to solidify my newfound knowledge, I am observing the national record-breaking Shenendehowa Girls Cross Country coach, Rob Cloutier. Check out his blog here.  Many new clients have contacted me and I am grateful for the chance to guide them in their running journey. They range from beginners to busy moms to under 20-minute 5K racers.  The four runners that I guide daily through online training have been crushing their records. It has been a thrilling last 3 months.

A much needed weekend away in the Adirondack Mountains cultivated the opportunity to move the swirling thoughts in my head to written blog posts.  I will be releasing them weekly.  The seven prepared posts will range from my original beginner tips to how to balance life, which is mind changing.  

Lake George on a windless day, peacefully delightful

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SOLUTION

Chase dreams until they become reality.

Happy Racing

SNAPSHOT

Keep your eyes off the finish line clock

DIGGING DEEPER

Although it is advantageous to select a finish goal and work towards that desire, when you put all our focus on the finish line time you create unneeded anxiety. Don't put yourself through the stress of whether you will get that wished upon time or place.  Those are outside circumstances that you have very little control over.  

However, you do have control over the elements within training and racing.  Focus more on the strategy that will get you to your desired goal.  That training could include consistent weekly training, nutritious meals, and injury prevention strengthing.  These elements prepare your body for the desires race goal.  

When the race starts, keep your mind on the elements that you can control: controlled even start, hard mental push through the middle, and belief in yourself has you dig deep to give it your all in the last meters.  

These accomplishments will be what you are really proud of when you look back at the race during your cool down.  The finish time and place will be more of a reflection of preparation and hard work.  

There will be races that everything clicks and you fly through the race. Those are great but are few and far between.  Then there will be ones that you stuggled but are proud of your hard work and finishing attidude. This is a demonstration of character and patience.

SOLUTION

Set your vision on the elements that make up the goal and your heart will be happy.

Swing Them

SNAPSHOT

Why are they swinging their legs?

DIGGING DEEPER

Pass by your local high schooler running team as they prepare for their run and most likely you will see them swinging their legs forwards and backwards. It is a form of dynamic stretching, which gently lengthens the muscle and prepares the body for the running movement.  You would be well advised to add this exercise to your pre-running routine.

It is simple. Find a post or wall to help maintain your balance while you swing one of your legs forwards and backwards. Put a slight pause at the top of each side of the swing, letting the body feel the stretch and release.

Besides the value of your muscles becoming aware of an upcoming activity, there is the add ability to move the limbs and torso in the manner they soon will be doing 180 times per minute.

For example, after the hours of sitting each day, your hip flexors are tight causing your hip to have reduced extension and flexion. Without a full extension, you revert to running from your knees instead of your hips. Resulting in using your hamstrings as your power in your running stride instead of your stronger and better-equipped glute muscles. If you take an extra minute to get your hips to open up and flex and extend you will be more likely to use the glute muscles while running

With the simple movements of dynamic stretching, you can improve the first 10 minutes of your run, making those first steps come easier.

Don't worry about looking silly. You won’t look silly doing the same exercises that competitive athletes perform, you will look all the more aware of the needs of your body.

Throw out the excuse that swinging the legs is for the young or fast runners. Your body is in just as much of need for proper warm up and training as those that were gifted with a bit more talent and years of practice. YOU ARE JUST AS VALUABLE.

So kick those legs up, twist your torso, and swing your arms with a smile, because you get to run today.

SOLUTION

One minute of dynamic stretching before pushing the start button on your watch will get your run started on the right foot! Enjoy!

Swiss Ball Balance

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Secret Strength

DIGGING DEEPER

 I actually used my balance skills in a real way last Sunday while kayaking. We had paused to apply sunscreen and grab a snack on the steep bank of Fish Creek in the Adirondack Mountains.  I got out of the boat just fine but when returning I needed to balance as I crawled from the bow to the seat.  The half-foot thick mud would not look good on my shoes or in my boat so I used my inner balance to make the 4-foot stretch to the seat.  My husband was kind enough to remind me of my swiss ball skills and I focused my mind in the same way. Yes, I made it without any falls or muddy parts!

These swiss ball skills are truly not for the odd times that I need to crawl over my kayak.  They are for the 180 steps I take each minute while I am running.  Yes, running requires balance.  The better balance you have the more efficient you will be as a runner. 

So here is how I do it.  After my post run exercises (see last post for those gems), I roll my ball to the center of the room.

1) Don't be afraid!  You will only fall a foot or so and you will know when it is happening. When you fall, just roll with the motion.

2) As you are bringing your hands and knees to the ball, find a focal point about 2 feet in front of you to focus on. use your abdominal muscles as that is where balance strength lies.

3) Calm yourself and say "I can do it. I can do it."

4) Keep trying for about 5 minutes.

5) Practice balancing on the ball each day for only 5 minutes each.  Your neuromuscular system will build pathways to improve your balance.  After a few weeks, you will see great improvement.

7) Try challenging yourself with lifting one knee and straightening the leg while on the ball.  After you have reached that level go on to only kneeling on the ball.  Add a twist while kneeling to get yourself to the highest level!

SOLUTION

Try this circus trick for a stronger body and happiness. Video Link

AFTER THE RUN

SNAPSHOT

TWO movements for After the Run

DIGGING DEEPER

With a thirst for running knowledge, I end up with a vast array of options to shape and add to my training. I try my them out and see what fits. Here are the two I have connected with and perform after each run.

My purposes with the exercises are balance, flexibility, and range of motion. The single leg touch and squat are often used for strength but that is not my goal.

I want my hamstrings to receive dynamic stretching through the single leg touch. Tight hamstrings cause havoc to the runner’s body. The best time to lengthen them out is after the run when they are still warm and supple.

The low repetition squats, done with the knees not moving forward, widen my hip’s range of motion, which is forgotten by many runners. If you are an office worker or driver, put this on your must-do list throughout the day.

SOLUTION

Join me as I introduce the two simple movements in this video.