Hendrick Health Club

Spring 2010 Running Events (Abilene Area)

2010-01-25T08:49:00.000-08:00

Keep Movin' 5k -- Abilene/Dyess -- March 6
Samaritan’s Purse 5K -- Abilene -- March 20
Steamboat Challenge Half Marathon & Relay - Abilene - March 27
Mayor's Roundup 5k -- Abilene -- April 10
Austin Elementary Family Fun Run 5k -- Abilene -- April 17
Autism Run -- Abilene -- April 24
Kirk Goodwin 5k -- Abilene -- April 24
Clear Fork 5K -- Hawley -- May 1
Wounded Warrior Project 5k--Abilene -- May 8
Clyde FCA 5K -- Clyde -- May 15
Potosi VFD Run -- Abilene -- May 29

New Year - Upcoming Races

2010-01-12T14:19:00.000-08:00

Hi Everybody!

Well, Corky sent me an email last week saying our little runner's blog was lonely and that I need to get back in touch with everybody and get us together again.

I couldn't agree more whole-heartedly. I miss everybody. I know I see all of you guys, but we don't get together as a group as much with this cold weather. I hope we can fix that.

WELCOME!!!

I'd like to WELCOME Shannon Marly - our newest running buddy! She has been working out at the Health Club kicking tail in AOS and dotFIT. She recently completed the San Angelo half marathon January 2nd. She is continuing on her marathon training path and will be running a full marathon -the BIG D! - in April!

She needs running buddies, and I know just the people to help out! :o)

UPCOMING EVENTS

Coming up, we have the follwing runs:

Cowtown February 27th. Ryan and Corky will be driving up the day before and staying the night. I'll be driving up the morning of. Amy Brown and Gretchen are likely to do the same thing - get up at the crazy crack of dawn and drive to Fort Worth and run the half marathon and come back. Per my discussion with Dr. C and Ryan the other day, I realized that this will be my LAST race in my 20's!!! I'll be turning 30 years old on February 28th! It had better be a GREAT run!
Inaugural Rock 'N' Roll half marathon Dallas March 14th. I was very excited when Sherry mentioned this one. I'm not only excited to get to run another race with her and her husband again, but it means this must really be an awesome race - one that maybe more of us can attend! This is the half. I plan to drive up the Friday before and stay through Sunday for the run. We'll be bringing J'lie and maybe MissFit, so we'll have to get a hotel that allows pets - not likely to get one near the race start. You can check the run out online and find a hotel. If anybody wants to run this one and wants to carpool or share a hotel, let me know, and I'll get us all on the same page. We'll also plan a group dinner for the night before! (Hint, Hint, Dr. C!)
Big D in Dallas in April. I'm not sure about this one, but I think it is a full and a half. Shannon is running this one. Is this your first full marathon, Shannon? Anyway, we'll all be in such great half marathon shape, we could kick this one out easy! :o)
One of my favorites - North Trails half marathon in May! This one is always a big puller for me. It's a little run, but it's sure is fun and easy!

WEEKEND TRAININGS

We haven't been training on the weekends - well, as a group, anyway - but I hope to get us together again soon! This Saturday, I have to work and run the RPM launch, but I'd be happy to do a Sunday afternoon run. Who all is interested?

During the weekend trainings, we all go our own pace and distance. It just helps to have somebody to meet up with and say "hey" to!

We'll have to probably take it week by week to see when we are going to run with the weather being so cold and wet and unpredictable.

Anyway, send me an email to say "hi!" Let me know how you guys are doing!

Turkey Trot

2009-11-13T09:22:00.000-08:00

Stay active over the holiday. Abilene Runner's Club offers a family-friendly 5K and 1 mile walk/run on Thanksgiving morning to help you burn calories before you eat them. You can check it out at http://www.abilenerunners.com/.

6th Annual Abilene Runner’s Club Turkey Trot
5K & 1 Mile Fun Run/Walk
Thanksgiving Day
November 26, 2009
Shotwell Stadium
1525 ES 11th & Expo Drive
Abilene, TX 79602
Entry Form available at www.abilenerunners.com
Early Registration (Received by 11/21/2009)
$20 Adults and children over 12
$10 Children 12 and under for all events.
$50 Family Special (up to 4 entries from one family)
Late & Race Day Registration: $30 after 11/21
NOTE: Join the Abilene Runners Club at www.abilenerunners.com
and receive $5 off your race entry!!
Race Day Registration from 6:30 AM – 8:00AM
Race Starts at 8:30AM sharp • 1 Mile Fun-Run Starts at 9:15AM
Information: email abilenerunnersclub@gmail.com

White Rock Full and Half Marathon

2009-10-10T20:32:00.000-07:00

Hey Running Buddies!

It's time to begin making final plans for the White Rock full and half marathon! We'll discuss some other runs a little later...

White Rock Full and Half Marathon

Thanks for Dr. Carlson for reminding me that we need to get the ball rolling on this stuff!
Check out the website at www.runtherock.com
When: Sunday, December 13
Where: Dallas
Registration - if you haven't registered, do so muy pronto! They'll close it off soon!
Hotel - I'm voting for the Hyett hotel, which Dr. C says is cheaper and has both the shuttle to the start and a pasta party. Other options are listed on the main site. If you want a different hotel or have different accommodations, let me know! We'll have to reserve within the next few days to guarantee a room!
Who wants to share rooms?
Who wants to carpool?

Other Races

San Antonio Rock and Roll Half Marathon November 15th - who is still interested in running this? I think Doyle is all registered and still has a hotel. Registration closes on November 8th, unless it sells out first. If you are interested, I'll get everybody together who is! I may still run it. My brother lives in SA, and I know I can stay with him. I just need to make up my mind and register before it closes. Check it out at http://san-antonio.competitor.com/?l=top
Austin is February 14! Daniell and I are toying but not committing to the idea of the full marathon. We are going to register for it, and if the weather gets too yucky to do the long runs, we'll drop down to the half. Check it out at www.youraustinmarathon.com
Soon after Austin is the Cowtown half and full marathon February 27th in Ft. Worth - that's my birthday weekend! They also have a 10K and a 5K - not to mention they have those totally cool medals! Check it out at www.cowtownmarathon.org
New this year is the ROCK AND ROLL DALLAS half marathon March 14th! Let's break this half marathon in with our feet! Check it out at http://dallas.competitor.com/

Okie dokie! I think that's it! Let me know what you guys are interested in, and I'll keep us all on the same page.

Have a great weekend!

Happy Training!

Leslie

The Store of a Lonely Runner

2009-09-04T13:44:00.001-07:00

THE STORY OF A LONELY RUNNER
- a commentary from Leslie

I went for an early morning run the other day. This is the first outdoor run I've done by myself in several months - almost a year even. I've run most of my mileage at the Health Club on the treadmill or with my running buddies from the HHC running club out at the Red Bud park.

Running solo instead of with my friends was perhaps one of the loneliest feelings I've ever had. I got it done, but when I was finished, I told myself that I would never do it again. I don't care how torturous the treadmill seems, at least I am surrounded by people I can wave at or harass into running with me. I can watch the staff in progress as they help the members and train their clients. I can enjoy the thump of the music from the Art of Strength class going on behind me and the yell as the members encourage each other on. I can scope out the members as they walk through the door and predict which class they are visiting that day.

It makes my heart happy to see the life that goes on inside the club and to work out amongst others who are investing in themselves.

My lonely run, on the other hand, was made even more solemn as I was passed by car after car driven by poor souls who wore scowls on their faces as if they were driving to doom's day. I thought how sad it was that perhaps they didn't have such a great group of people as those at the HHC to look forward to sometime in their day. The only part of my training that I had any sort of company in was the last little bit on the outskirts of town as I passed a field with cows in it. You know what's sad? I was comforted by their presence. I had to chuckle to myself, and as soon as I made it to work, I emailed my running buddies and told them that I was never going to run without them again - and I haven't!

I bring this up because my experience reminded me of the power of working out in groups. Running, is of course, by nature, a pretty lonely sport. Most inspirational running posters are those of a lone athlete on the edge of a massive city or on the crest of some beautiful landmark out in the middle of nowhere. I have to admit that being a part of the Health Club with the group exercise department, the training team, and the Art of Strength classes has kept me honest about my workouts. If it wasn't for the friends that I look forward to on a daily basis, I might not be as consistent with exercise as I'd like to claim.

There is strength to numbers. I've reported on multiple occasions that eighty percent of people prefer to work out with others. Our group Exercise check-in's are a great example of this fact. Last month, over 60% of the people who walked through the doors attended a group exercise class. Others worked with a trainer, did Pilates, participated in an Art of Strength class, or - even more simply - came in with a friend and exercised together.

Scan through the Internet, and you'll find report after report of how exercising in groups increases the changes that a person will stick to their exercise program. One study I found the other day talked about how lab mice who ran on a wheel alone on a regular basis had higher physical evidence of stress (higher heart rate, blood pressure) when exposed to stressful situations than those who ran on a wheel with others in the same cage. So the mice who exercised in groups had lower stress levels and recovered from the stressful incident (such as putting the poor little guys in icy cold water and making them swim) than the mouse that exercised alone!

Interesting, isn't it? Studies are now suggesting that not only does exercising contribute to good health, but exercising with others has an even greater effect on health improvement.

So, thank you to the members who work out in with me in classes, to my running buddies, my clients that I run and work out with, and to the others who push me to work my best in Art of Strength. You make me healthier!

There are individuals who thrive on working out alone. For some, it is a chance to escape, to have an opportunity to turn their thoughts inward and focus on their bodies. As long as they can stick to their routine, I applaud these strong souls. As for me, I don't trust myself to go the journey alone. One Runner's World contributor is known for ending each of his stories with the phrase, "Waddle on, Friends, waddle on." Whether going fast or slow, cycling hard or doing my best in Step, grunting with buddies in AOS or woo-ing my Chi in Flow, I will waddle on with Friends. Together, we waddle on!

Winter Schedule

2009-09-03T06:26:00.000-07:00

Hey Running Buddies!

Here’s some new info for you!

QUICKIES

* I’ll be running at RedBud park this evening at 8PM if any of you are interested in coming. Please email or txt me if you are going to be there.
* Ryan is running sprints at the ACU track tomorrow morning (Wednesday morning) if any of you want to join him!
* We are up for a run this Saturday at 7AM at RedBud park.
* This Monday is a Labor Day run called the “Cole Family 5K.” It starts at 8AM and is at the Hillcrest Church of Christ.
* September 12th is a MIDNIGHT RUN in Abilene benefiting the West Texas Rehab pediatric center. Location is Texas Sport and Spine 4545 Hartford Street.
* The Balloon Fest 10K is Sept. 26th at 7:30AM.
* Information on all above and other races can be found at www.abilenerunners.com
* Just as Corky sent out last week, you guys can sign up on www.athlinks.com to find out what races are offered locally as well as which of your running buddies is running them!

RUNNING BUDDY TIMES

Thanks to those who responded to my questions about running times last week.

* Danielle said she can run in the evenings or about 5:00AM – pending she isn’t working at Starbucks until 1AM! Yikes! If you are ever interested in running
* Ryan typically runs early mornings (such as tomorrow) around 5:30AM.
* Corky also typically runs early mornings – around 6AM-ish
* Terry is good to run mornings every now and then but usually works out at the club first thing in the AM.

NEXT BIG RACE MOVED TO DALLAS?

Through talking with a bunch of you guys, I think most people are on board for group training for the Dallas White Rock half or full marathon December 13th. Ryan and Corky have decided to change their event to Dallas, Donnie and Terry were up in the air but were leaning towards Dallas, and Danielle is such a sweet and free spirit that she can go either way.

I think this is a good idea since it is such a greater convenience for so many people. Check out the website at http://www.runtherock.com/

ATTACHED is a run schedule in an excel sheet. The first tab is a White Rock half beginner training schedule, the second is an intermediate training schedule for the half, and the last is an intermediate training schedule for the full marathon. You guys let me know if you need a training schedule that is not posted. Just a note on the intermediate half training: it’s all messed up on the alignment. I’ve tried for about an hour or more to fix it, and it’s not cooperating. I’m going to assume, then, that you as intelligent beings can line up the schedule with the correct date and see what you need to do. That is a better idea than me pulling my hair out and potentially throwing my computer into the AOS room and beating it with a kettle bell.

Also attached is a cross training regime you can do on the treadmill in the event you have to run on one. These are great for either a short workout or for tossing in the middle of a longer run that you might have to do.

For more cross training ideas OUTSIDE, visit www.halhigdon.com or www.runnersworld.com.

Ok, that’s it. Let me know if you guys are interested in the Saturday run, this evening’s run, sprinting in the AM, or the Dallas race.

Thanks for reading, guys!
Happy Training!
Leslie

Weekly Runs

2009-08-25T10:45:00.000-07:00

Hi Running Buddies!

So, I went outside this morning and ran around my neighborhood. It was a great run, but it KICKED MY TAIL! Somebody tell me that it was something in the atmospheric pressure, the humidity, the way the planets are lining up or something other than the fact that I'm deconditioned to running outside. I've been running on the treadmill the last few weeks/months with just a here-and-there outdoor run.

I'll tell you what I've had enough of - the lack of my running buddies. As I was running this morning, I was thinking about how much more fun it was to meet people during the week and on the weekends. Running can be a lonely sport if you don't have anybody out there with you. Even if we just get together and say "hi" and then run our own pace - I always feel like I'm running WITH somebody if we all gather together.

I know my Saturdays have been busy with leaving town and having other obligations, as has everybody with the summer. But, I think it's time we get back on the ball.

WEEKLY RUNS

Does anybody want to get together DURING the week to run? I ran this AM at 7, and it was pretty nice outside. I'd be willing to run a little earlier if it got some folks out there together. I know Daniell has a new position as a STUDENT TEACHER (Yay!!!), and has to be at work by 8am.

Does anybody want to get together in the evenings? This would LITERALLY be about 8PM. Last night at 8P, it was still 90 degrees, so I don't know if this will be an option until later in the year when it starts to cool down.

If any of you want to get together, you can 'RESPOND ALL' to this or just let me know what time, and I'll try to get us together.

SATURDAY RUNS

I think 7AM on Saturdays is a great time to show up at RedBud Park each week. Let's assume that there will always be SOMEBODY there we can run with and get together at 7AM on Saturdays.

End of Summer update

2009-08-05T07:40:00.000-07:00

Hey Guys!

I just wanted to check in and see how everybody is doing. I know we are scattered all over the place this summer and scrapping to run together sometimes. I've talked to a bunch of you about what you are up to for your upcoming races/events, and I have some updates for all of you.

First, WELCOME to Jessica who has recently joined our group (today!) She will be running her first half in December at White Rock! Great first run! You'll have a blast.

Ryan is getting ready to participate in his tri-athalon this weekend! That's pretty exciting. It's like pulling teeth to get him to relax and take it easy this week to rest up for his event. He's doing a great job, though. When he gets back, he's going to jump into training for the full marathon in San Antonio in November!

Corky has pressed the "commit" button for the San Antonio full marathon and is on his third training week. Last year, this was his first half marathon, and this year it will be his first full marathon. YAY!!! That's pretty exciting! I think we are already only 15 weeks away from this race! Corky has chosen to train the Intermediate Hal Higdon program which involves TWO 20-mile runs! Wow! What a BRAVE soul!

My BROTHER has signed up to run the San Antonio half marathon. It will be his first ever! He committed, paid his fee, and swears that he's going to do it. So that means I'm committed, as well. Not that I wouldn't have done it, right? :o)

Doyle is trying to get us all to become traitors to our running sport by encouraging us to ride our bikes on Tues or Thurs evenings. Wow, it's gotta be hot outside! Anyway, if any of you are interested in some CROSSTRAINING, let me or Doyle know, and perhaps we can get a little group ride together sometime.

Ryan and I were talking yesterday about getting a nutrition program together again (like we did last Fall) and using it for our training. It'll be the same type of low-glycemic index with proper carbo-loading for those who want to "lean up" during training. If you are interested, let me know. I will also be getting some speed and hill training together for all of us to help strengthen our efforts out on the asphalt.

This weekend, I won't be here because I will be headed to San Antonio for a Yoga training! This will be great for all of us to help us stretch out, find our focus, and mentally walk through our first place wins at our upcoming races. :o) I'll need some practice dummies, I mean, guinnea pigs, I mean FRIENDS to practice on when I return.

So, if you guys want to get together for a Saturday run or bikeride anytime, let me know. TXT or email me, and I'll get you guys together on the same page about when and where.

Have a great rest of your week! Keep in touch, and keep me posted!
Happy Training!
Leslie

North Trails half marathon plans!

2009-04-29T09:15:00.000-07:00

Hey Guys!

It's time to start confirming North Trails half marathon plans! I know some of you still are considering going, but I don't want to leave you out of the planning process.

WEEKEND LINE-UP
I know in years past, we woke up at 1:30AM and were on the road by 2:30AM to head to Dallas for the big race; however, I don't think we should do that this year. :o)
We can go up on Saturday. We have to pick up our packets at one of the Run On! Stores. Here is their website: http://www.runontexas.com/
Once we get our packets, we can all go to dinner together. Any ideas of where you guys would like to go?
Following the race, we can all go clean up, grab lunch together and head home!

HOTEL
I've checked out some hotels. Here is a MapQuest of hotels near the race start. I know NOTHING about Dallas and the area, so if you guys know anything, I could use your help on narrowing down the best hotel for us. If we stay at the same hotel, we can carpool to dinner and to the race together.
http://www.mapquest.com/maps?1c=Dallas&1s=TX&1a=521+E+Lawther+Dr&1z=75218-3311&1y=US&1l=32.84116&1g=-96.714309&1v=ADDRESS&2c=Dallas&2s=TX&2a=521+E+Lawther+Dr&2z=75218-3311&2pn=hotels&2y=US&2l=32.84116&2g=-96.714309&2v=ADDRESS#a/search/l::521+E+Lawther+Dr:Dallas:TX:75218-3311:US:32.84116:-96.714309:address::1/m::9:32.838871:-96.727144:0:::::/so:Hotels:::d::25:::::/e

CARPOOLING
Who would like to carpool together to share the cost of gas/travel?

JUST LET ME KNOW!
Just let me know if you guys are interested in running North Trails, what hotel sounds good, if you have any suggestions for dinner, and if you'd like to carpool together!

Let's all wear our Hendrick Health Club Run Club T-shirts! If you don't have one, I still have two mediums left for $12! They are red with blue and yellow print. They're awesome!

K, just let me know! Happy Training! Leslie

Participated in the Cowtown Half Marathon

2009-03-06T13:25:00.000-08:00

Members of the Hendrick Health Club Run Club participated in the Cowtown Half Marathon last weekend, February 28th. All members reported enjoying the Fort Worth event even despite the heavy winds, cold and hills.

Run Club participants and results include:

Kevin Kehl - 1:32

Ryan Hess - 1:42

David Carlson - 1:46

Corky Dement - 2:02

Over 75 Abilene (and local area) residents participated in the Cowtown event which included a 5k (3.1mi), 10k(6.2 mi), half marathon(13.1 mi), marathon (26.2 mi), and ultra marathon (31mi). Of those, 17 Abilenians joined as a team to compete in the half marathon challenge in which the top five runners' times are used to compare against other teams. Abilene's team placed forth out of 53 teams!

This month, Abilene is the home of multiple 5 and 10K runs. You can check them out at www.abilenerunners.com. The next planned half marathon event for the Hendrick Running Club is the North Trails Half Marathon in Dallas in May 2009. If you have questions regarding the Run Club, please email lmichael@hendrickhealth.org.

Running Team - Schedule for Austin Half

2008-12-12T12:58:00.000-08:00

Easy Runs: The runs on Tuesdays and Thursdays and sometimes Saturdays are designed to be done at a comfortable pace. Don't worry about how fast you run these workouts. Run easy! If you're training with a friend, the two of you should be able to hold a conversation. If you can't do that, you're running too fast. (For those wearing heart rate monitors, your target zone should be between 65 and 75 percent of your maximum pulse rate.)

Distance: The training schedule dictates workouts at distances, from 3 to 12 miles. Don't worry about running precisely those distances, but you should come close. Pick a course through the neighborhood, or in some scenic area where you think you might enjoy running. Then measure the course either by car or bicycle. In deciding where to train, talk to other runners. They probably can point you to some accurately measured courses for your workouts.

Stretch & Strength: Mondays and Thursdays are days on which I advise you to spend extra time stretching--and do some strength training too. Monday is a rest day and Thursday is an "easy" day, so don't overdo it. If you want to stay away from the gym so that Monday becomes a complete day of rest, switch some of your stretching and strengthening to Tuesday or another day of the week. It's wise to stretch every day, particularly after you finish your run. And don't forget to stretch while warming up for your hard runs on Wednesdays. I can't emphasize this strongly enough. Strength training could consist of push-ups, pull-ups, use of free weights or working out with various machines at a health club. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron.

Rest: Rest is as important a part of your training as the runs. You will be able to run the long runs on the weekend better--and limit your risk of injury--if you rest before, and rest after. Be realistic about your fatigue level--particularly in the closing weeks of the program--and don't be afraid to take an extra day off now and then.

Long Runs: The key to getting ready to finish a Half Marathon is the long run, progressively increasing in distance each weekend. Over a period of 11 weeks, your longest run will increase from 5 to 12 miles. And in final week, you get to run 13.1 miles in the race itself. The schedule above suggests doing your long runs on Sundays. You can do them Saturdays, if more convenient, but it is easier to do a long run the day after a pace run, than vice versa.)

Walking: Walking is an excellent exercise that a lot of runners overlook in their training. I don't specify walking breaks, but feel free to walk during your running workouts any time you feel tired or need to shift gears. In coaching marathon runners, I usually recommend that they walk through the aid stations to allow them to drink more.

Racing: Most experienced runners enjoy racing, so I've included three races during the training period: one every third week, building from 5-K to 10-K to 15-K. There is nothing magic about those particular distances, and there is no necessity to race. Plug in whatever races look interesting from your local area wherever they fit in your schedule. (See "Juggling," below.) You can use races to test your fitness and predict your finishing time in the half marathon and what pace to run that race.

Speedwork: If you want to run at a fast pace, you need to train at a fast pace several days a week. This training schedule for Intermediate runners alternates interval running with Tempo Runs. (See below). An interval workout usually consists of fast repeats separated by walking or jogging. The program begins with 5 x 400 meters in the first week and adds one more 400 every other week to reach 10 x 400 meters the week before your half marathon. Walk or jog between each repeat. The best place to run 400-meter repeats is on a track, although you can also use an accurately-measured road course. Run the 400s at about your pace for 5-K, or 10-K.

Tempo Runs: This is a continuous run with a buildup in the middle to near 10-K race pace. A Tempo Run of 30 to 45 minutes would begin with 10-15 minutes easy running, build to 15-20 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. Hold that peak only for a minute or two. I consider Tempo Runs to be the "Thinking Runner's Workout." A Tempo Run can be as hard or easy as you want to make it, and it has nothing to do with how long (in time) you run or how far. In fact, the times prescribed for Tempo Runs serve mainly as rough guidelines. Feel free to improvise. Improvisation is the heart of doing a Tempo Run correctly.

Pace: A lot of runners look at my training schedules and ask, "What do you mean by 'pace?'" I mean "race pace," the pace at which you expect to run the half marathon. Some workouts are designed as pace runs to get you used to running the pace you will run in the race. In Week 10, for example, I ask you to do "5 m race pace." Hopefully that is self-explanatory, but I offer more directions in the weekly screens. You might want to do a short warm-up before starting each of these pace runs.

Warm-up: Warming up is important, not only before the race itself, but before your speed workouts above and pace workouts below. Most Novice runners do not warm up, except in the race itself. This is okay, because they're more interested in finishing rather than finishing fast. You have a different goal, otherwise you wouldn't be using the Intermediate program, so warm up before you run fast. My usual warm-up is to jog a mile or two, sit down and stretch for 5-10 minutes, then run some easy strides (100 meters at near race pace). And I usually cool down afterwards by doing half the warm-up distance.

Cross-Train: I don't always prescribe cross-training for Intermediate runners. That's because you're usually somewhat more focused on pure running than Novice runners. But if you find that cross-training helps you prevent injuries, or if you enjoy it, feel free to substitute cross-training on one or more of the easy days. (In this program, that would be Tuesday or Thursday.) Notice I used the word "substitute." Usually it's not a good idea to add cross-training, particularly hard cross-training, to an existing schedule under the mistaken belief that it will make you stronger. It may actually cause you to overtrain, which can have a negative effect on performance, because you never get a chance to rest. What form of cross-training works best? It could be swimming, cycling, walking, cross-country skiing, snowshoeing, or even some combination that could include strength training.

Juggling: Don't be afraid to juggle the workouts from day to day and week to week. If you have an important business meeting on Thursday, do that workout on Wednesday instead. If your family is going to be on vacation one week when you will have more or less time to train, adjust the schedule accordingly. If this means running hard on successive days, so be it. Program in an extra day of rest to compensate. Be consistent with your training, and the overall details won't matter.
Here is your half marathon training program. It is only a guide. Feel free to make minor modifications to suit your own particular schedule. Feel free to make minor modifications to suit your work and family schedule.

FOR MORE INFORMATION VISIT http://www.halhigdon.com/halfmarathon/

Running Team - plans for the next three weeks...

2008-12-12T12:52:00.000-08:00

Hey Gang!

Here are the plans for the next three weeks...

WEEKEND TRAININGS

This weekend, we will run on Sunday at 5PM at Red Bud Park. Depending on which schedule you are using, you could be running anywhere from 3-6 miles. I will more than likely be running 6 miles because my parents are coming in this weekend. I'm sure if I have to drag them to the park on Saturday (for my normally-scheduled 6 miles), they won't want to hang around that long, so I'll do the shorter distance and leave the longer distance for Sunday after they leave. Otherwise, the intermediate runners are scheduled for a 5k race pace on Sunday and a 6 mile on Saturday. How you schedule that is up to you.

The following two weekends, I will be GONE to OREGON, so you guys will have to keep each other accountable. That means no weekly updates next week and the week after. I am going to visit my IN-LAWS and meet the large crew over the holidays. I'm going to say that unless you guys contact each other and decide otherwise, we'll just continue the Sunday park runs at 5PM.

AUSTIN HALF MARATHON

By the time I get back from Oregon (December 28th), we'll only have six weeks until our next event!

Just remember that if you are going, now is the time to register. It's getting pretty full.

TRAINING SCHEDULE

I hope all of you received the training schedule I sent out last week. I also really hope you enjoy the variety of runs: tempo, easy, speed, etc. Try to enjoy the variety AS WELL AS THE EASY RUNS. Really push yourself when the schedule calls for it. When it says speed or tempo (or when and if you do hill training), do it with all your heart. Push your limits. Us it as a "conditioning run," but when it says to recover and enjoy an easy run, do that, as well. You are supposed to allow yourself training downtime. What do we say in RPM? "Recoveries let you work harder!" If you let yourself have an easy, no-pressure run, you'll be able to work harder during the conditioning runs. I'm also mixing a little bit of incline work in there to strengthen my legs and get them used to the hill training - thans to a little inspiration from TERRY.

I do that by picking a warm-up speed and running either a half or full mile. Then, I take my speed just a little below what I would normally run a fast mile in and add a 2% incline... well, heck, if you guys want to give it a shot, here's what it would look like:

Half Mile to Mile warmup
2% grade for 2 minutes at a strong speed (one you'd normally run a strong mile at)
4% grade for 2 minutes, decrease speed just a little (about .2 to .5 points)
6% grade for 2 minutes, decrease speed a little more (ditto above)

Then, I lower the incline to a .5% (that's a half a percent) to 1% and FLY LIKE THE WIND, cranking my speed up until I feel like they are going as fast as they want. When you take the grade off the treadmill, you suddenly feel really, really free and can run faster than what you would normally run your fastest mile at on the treadmill. I maintain this for about three minutes, then repeat the above.

Depending on how much time you have, you can do the above 2-4 times. If you don't have that much time but want to get more cycles in, you can hold each grade for one minute and increase up to an 8% grade - that's four minutes working with a grade. Then drop it and run full blast for 2 minutes (for six minutes total), and repeat 3-4 times.

That's just what I do. Try it. It'll kick yer butt.

Okie dokie, I hope all of you have a great weekend. We'll see you Sunday!

Happy Training!