Eleven of you ladies made it this morning, and I must say, I was quite pleased with the turnout. I know we have more out there yet, so here's looking to the future.
Our practice broke down to stretching, easy run (2, 3, and 4-mile distances), and a cool-down walking lap around the track. That's pretty much the pattern I want to continue this week. I don't think anyone spoke of running much more than a dozen miles a week at this point, so caution is the byword.
Pace for this early portion of the summer should be easy - very easy. Conversational easy. For the beginning runner, this is one of the easiest ways to monitor pace. If you can't talk, you're running too hard. Don't worry about the hard stuff - it will come soon enough. Let's lay the foundation for a successful season first.
A couple of issues were discussed this morning I wanted to expound on a bit. First was the training log. Keep one. It can be as simple as a small notebook in which you write the time or distance you ran today or as detailed as the barometric pressure and relative humidity. Any information you track can be useful in some way, but track something, miles or time running at least. This will give me the best idea of how you are progressing and when I should make adjustments. Running logs are also a great way to help diagnose causes of injury.
I mentioned a heart rate monitor today. Heart Rate Monitors USA have good ones starting at $44. If you are interested in training by heart rate, this is a good place to start.
Pacing is critically important to racing. We'll be talking tons on a regular basis about what appropriate pacing is. This is conditional, because there is racing, resting, training, etc. paces. Being at the right pace at all times us very important to getting the most out of yourself.
Shedule for this week:
T - 2, 3, or 4-mile run easy.
W - 2, 3, or 4-mile run easy.
Th - 2, 3, or 4-mile run easy.
F - 2, 3, or 4-mile run easy.
Yup, same thing every day. I want to see who gets sore and to what extent by Wednesday. You might find you have to reduce your run distance after a couple of days because of soreness - that's fine. I don't want anyone running over 4 miles this week even if you feel confident you can.
Our practice broke down to stretching, easy run (2, 3, and 4-mile distances), and a cool-down walking lap around the track. That's pretty much the pattern I want to continue this week. I don't think anyone spoke of running much more than a dozen miles a week at this point, so caution is the byword.
Pace for this early portion of the summer should be easy - very easy. Conversational easy. For the beginning runner, this is one of the easiest ways to monitor pace. If you can't talk, you're running too hard. Don't worry about the hard stuff - it will come soon enough. Let's lay the foundation for a successful season first.
A couple of issues were discussed this morning I wanted to expound on a bit. First was the training log. Keep one. It can be as simple as a small notebook in which you write the time or distance you ran today or as detailed as the barometric pressure and relative humidity. Any information you track can be useful in some way, but track something, miles or time running at least. This will give me the best idea of how you are progressing and when I should make adjustments. Running logs are also a great way to help diagnose causes of injury.
I mentioned a heart rate monitor today. Heart Rate Monitors USA have good ones starting at $44. If you are interested in training by heart rate, this is a good place to start.
Pacing is critically important to racing. We'll be talking tons on a regular basis about what appropriate pacing is. This is conditional, because there is racing, resting, training, etc. paces. Being at the right pace at all times us very important to getting the most out of yourself.
Shedule for this week:
T - 2, 3, or 4-mile run easy.
W - 2, 3, or 4-mile run easy.
Th - 2, 3, or 4-mile run easy.
F - 2, 3, or 4-mile run easy.
Yup, same thing every day. I want to see who gets sore and to what extent by Wednesday. You might find you have to reduce your run distance after a couple of days because of soreness - that's fine. I don't want anyone running over 4 miles this week even if you feel confident you can.
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