the season begins

friday we got our first email from ramon, and i got some pre-season goosebumps. winter has officially arrived, and its hard to get hyped-up to run when it's so cold out, but getting ramon's email and the schedule definitely made me more excited than i've been, even since i signed up!

here's a few samples of the ramon crazy-talk, some for fun and running info that and the schedule so you know what i'll be up to this month.

Ok, this is you first email from your coaches, get your Spanish/English dictionary and continue reading, if you do need help translating that's what you mentor is there for.

First thing I want to ask from you is:

SMILE !!! come on, come on….SMILE…..!! are you smiling? Ok…ok...that's good !! that's how we want you to show up at the workouts, always smiling even when running (it could be a little more difficult as you run uphills, but don't worry, we'll work on that) ... we don't just want you to get fit, but we want to you also have fun and enjoy the experience !

ok…that was my nonsense introduction, now…. Let's talk Running/training:

... -INTERMEDIATE: you should run a minimum of 4 total days, maximum 5, anything over,should be cross training days. I recommend that if you have a 5th day available cross train instead of running...

...Tuesdays we'll always meet at 6:40 pm, and we'll work on specifics: form, breathing, upperbody, hills, strides, etc..etc… Tuesdays workout usually last between 1:00-1:15 hrs depending on the workout and your fitness level.

...Saturdays we meet at 8:30 am, in the park, on these days we work just on building that 'long run' gradually increasing the amount of time and distance that we spend on our feet. Sessions will last about 45 min the first week, to about .....hmmmmmmmmmm a 'freaking long time' 3 weeks before your event. ..he,he,...

...WE DON'T CANCEL WORKOUTS, if cold, we run, if rain, we run, if hot we run……if Dancing with the Stars, Do you thing you can Dance, or the Bachelor is on TV, we run..… only time a workout may be canceled it'll be if roads are icy or thunderstorms.(and maybe if they move Grey's Anatomy to tuesdays, then we may have to change workouts...... hi,hi,hi...just kidding) So don't assume 'oh, oh...the weather sucks today, the workout will probably be canceled and nobody is going to show up' ..oohhh…nooo…. we are showing up, and so are you, right ?...

and...the schedule!

benefits of the long run

since most people didn't show up for practice saturday, we're having a clinic about long runs next week.

i am SO glad i am not doing the hawaii marathon - it's dec 10th, and so these poor people only have a few weeks of training before they have to taper off - basically the last few weekends before your marathon you don't run very much so that your body can heal. it seems completely counter-intuitive, but they know what they're doing.

saturday runs are now going to be at least 14 miles each weekend, working our way up to 20. because our marathon is so late, i figure i'll get a few 20's in. ramon said you can do 20 once you've done 14, but it's better to work up to 20.

here's some ramon-speak about what the long-runs are doing for us. i'm still slightly in awe that running isn't just putting on some shoes and getting out there. :)

"Let's be smart on our longruns. Let's talk longrun, and let's go over what's left/ahead on training. Saturday's workouts are key days now, we need to get those longruns in, longruns are not meant to make you run faster, longruns are more for you mind than your legs.

Some of the benefits of longruns:
•spent time on your feet, your feet need to get used to hit the ground those many, many, many times, so your joins, muscles etc..
•spent time moving, your Brain, needs to get used to `stay active' thru the whole run, it's your brain the one that will dictate if you keep moving or not. You probably heard before that marathon running it's very mental. Right?
•Teaching the body to use fat as energy, your body it's a great machine and it'll do anything necessary to safe energy, our main source of energy are the carbs, but Your body will want to use fat as source of energy.
•Work on that mental confidence, running longer that you ever had, reach that goal mileage (for most of us 20 miles/12 for half marathoners) will put you on that set of mind :`if I can do 12/20, when 4 months ago couldn't even run 4 miles, I can do anything'
•find out what source of energy works better for you, we know nutrition it's important, we are all different runners with different taste and likings with different bodies, we need to find out what works, what our body likes, what works for somebody else, doesn't necessarily needs to work for us.
•Teach the body to stay hydrate as you run, same applies to hydrating, yes, there're the basic rules (6 oz every 20 minutes) but some people loose more fluids than others (thru sweat) those will need to replenish more.
•Our training schedule reaches it's peak at '20 miles' (for most) , everybody should try to complete that 20 mile run/12 for half, but no necessarily. Remember what I've been telling you, `at one point running it's more for you mind than body', the 20 it's a good number it's long enough because it meets all the above benefits."

it's a lot to think about, but i'm feeling pretty good.

talking back

unlike when we were little (or i should say younger. some of us are still little talk-backers), talking back is no longer a bad things.

and i've been meaning to encourage you guys to let me know what you think of all this via blogger's lovely commenting system.

you don't have to, i'm just sayin' that your thoughts are totally welcome. if there are questions you have about my training, things you want to know more about, your reactions, etc., i'm interested in what you think. talking is important, you know?

that's all on that front. no pressure but i did want to let you know my door is open.

okay SO we just got ramon's e-mail about the 1/2 marathon, and i confess i am SCARED. NERVOUS. and a little nauseous. 13.1 miles! am i ready? i don't feel ready. damn it, i'm going to do my best but...eeeeek. here's a not-so-little exerpt.

HOW TO PREPARE/TAPER FOR THIS EVENT ?

-Today don't run at all, stretch,
-Friday go for a 2-3 miles easy run.
-Saturday either take off, or run 1-2 miles easy
-Starting today concentrate in nutrition and hydration. Drink plenty of liquid, you can add a sports drink per day, or add a little extra salt to your meals. Starting today 60-65% of your calories should come from carbohydrates. You don't need to eat more, just make sure most calories come from carbs.
-Sunday morning you should be done with breakfast by 7:30-45 am (at most you can havesomething light at 7:30 am). Continue to hydrate up to 8:00 am. After that make sure you get raid of the excess of fluids (aka go to the bathroom). 5-10 mins before the start have your last 6-8 oz of liquids.

HOW TO APPROACH THIS EVENT ??

Well, well, well !
This is a pretty important event specially for those that are shooting for a time in their marathon.The course is mostly flat, a bit of incline eary on, and a decent hill about mile 10, but nothing you should be afraid of, you are all uphill running machines by now, right ??.

First thing I want you to keep in mind is that we are not using this race to run our fastest half marathon ever at any cost, not at all! While most of you will run your fastest marathon (for most of you, it'll be your first half marathon, YEPPIII !!!) The goal of this event should be to race it SMARTLY !! It's better to finish the event knowing that you could have run faster, than Bonking at mile 8 or 9.

The event is going to be crowded, and the start is a little narrow, if you are racing and are planning on running under 7 minute mile place yourself in the front 10 rows, if you are planning on running around 8:00 per mile or slower start close to the Pace per mile marker (those blue signs on the side at the starting line) 1 minutes faster (eg..if you are planning running 10 mpm, start closer to the 9)

Keep in mind that over 85% of the people will start a little too fast, use the first 2-3 miles to get a feeling on how your body is feeling on that day and to get your pace as close as you can to what you are supposed to run. During the first 6 miles you should feel like you are holding back, if you don't I can guarantee you that you will probably slow down a bit in the later miles. Since the early miles are flat, it should be pretty easy to pace yourself properly, once you hit your pace just concentrate in keeping the same effort by focusing on your breathing. At mile 6-7 take a look at yourself, and if you are feeling good pick it up a bit, (about 10 seconds per mile), hold that pace up to mile 10, once you get there you can star racing by how you feel, if you are feeling good, go for it, If you are feeling like you are getting in trouble, you may want to hold back a bit or continue with the same effort. Once you get to `the hill' hold back, don't push the hill even if you are feeling good, wait until you get to the top, there is a good time/spot to make a move. From there you can go by how you feel. You feel good, go for it,You feel ok, maintain the effort, you feel awful, hold back !! simple !!!

simple. right. of course.~sigh~