Tuesday, February 14, 2012

Getting Ready for Hospital Hill

Here it is Valentine's Day!  I suggest a simple gift to yourself as you are beginning your training for Hospital Hill.  Whether you are training for the 1/2 marathon, the 10K or 5K, it is time to consistently commit to a training program.  I will help you with specific questions on training, but it is so important to just start the process.  Try to get 3-4 runs in a week.  Either decide to do it by distance or time, but decide.  I will helping you soon with the specifics, but show some love for yourself and get started.  Coach K

6 comments:

  1. Hi - for a 9 year old that is in great shape - (Chloe) and is running consistently about 8-9 minutes miles, what is the best way to get her ready for a longer distance. she is wanting to do the 10k this year. Thanks - Beth

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    1. I am so sorry for this taking so long! I have not been able to get on to the account as I did not remember the Password. Oh well, this old dog will learn need to learn some new tricks. OK, believe it or not I have written 2 responses. So, I will try again! Chloe can do this! With her conditioning level, we just need to build her running base. We can accomplish this by 4 runs week at a pace that is comfortable for her. Her long run will be on Sunday and her runs will be measured in time versus miles. So, on Monday, she should warm up 2-3 minutes and stop and stretch comfortably. After the stretch resume the run and run for 20 minutes. Finish the run with slow 2 minute jog. Then stretch and ice any discomfort. On Tuesday, walk for 20 minutes as a recovery. Wednesday,please repeat what she did on Monday. Same process. Thursday is a repeat of what she did on Tuesday. Friday is a day off from running. Then on Saturday, she needs to follow the routine for Monday and Wednesday. Sunday is her long run. It is a gradual build-up to the race distance. She needs to start with a 30 minute run with a warm-up and cool down of 5 minutes for both with a stretch at the end of the warm-up and cool down. 40 minutes. This routine should be done for a 2 week cycle. Then, continue the same process, for the next 2 week cycle but increase the short run to 25 minutes. The long run will go to 45 minutes. Then, the next 2 week cycle will have the short run be increase another 5 minutes. The same for the long run to 50 minutes. This will continue with each 2 week cycle be increase by 5 minutes. It would conclude with the short runs at 45 minutes including the warm-up and cool down. The long run will be 60 minutes in length. Remember Ice any problem. This will have her completing her long run of the distance needed a week before Hospital Hill. She should be able to handle the distance quite well. Sorry about the difficulty about the blog. Hope this helps, Coach K

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  2. How do you know when you should run through blisters or seek treatment (if there is any) for them?

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    1. You can but I would prefer giving you some advice on what to do! First, if you are running in cotton socks, STOP! Get some dri-fit socks. They will take the moisture away from your feet. Always, cover the blister with protection and use vaseline to ease friction. Then, use neosporin or some antibiotic cream at night with the blister open to air. The cotton socks if worn, wear them inside out to reduce friction. Also, check the size on your shoes. You may be a 1/2 size too small. Additionally, there is a product call NuSkin that can be used with blisters to help the healing process. If you get to the point that the discomfort is more than you can handle that is the key, but you must try these ideas I mentioned. Socks are the usual culprit with shoes incorrectly fitted another problem. Try out my suggestions and let me know. Sorry about the delay, I was unable to respond without the password.
      Take care, Coach K

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  3. I have been running for about a year. As an adult training for the Hospital Hill Run, do you recommend cross training or just running? If cross training, what will make me a better runner?

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  4. First of all, I hope the blister problem is improved and that my suggestions helped. If you are running the 5K or 10K for Hospital Hill, I would not suggest the cross-training unless you are having injury problems. (the blisters could apply) It is always your preference though on cross-training. A reason to consider its usage would be to gradually introduce the stress of running to your body. There are other ways to gradually adapt to running without cross-training. A reference to look at would be Jeff Galloway's method. A long-time coach, Olympian and a good resource. He recommends a walk/jog/run method He offers suggestions in his coaching which offers a slow pace with a walk alternating as you go through your run. It is a good way to gradually build your body's adjustment to running and increasing your distance. Take a look, it is a good idea. This is why I suggested first getting your body adjusted to the running process. If you want to cross-train, consider exercise which is not weight bearing on the legs. Swimming, biking, elliptical I have used elliptical and biking to my benefit to train for longer distances. If I could swim better, it would be an alternative. The key is cardiovascular work to elevate your heart-rate to work your system. So, I would offer the two choice: Galloway's method or the cross-training I suggested. The key to making you a better runner is consistent exercise. No secret! Hard work with a consistent plan --- either idea I offered will work. Once you have built a good running base, I will offer ideas to begin intervals, and fartlek workouts.
    Stay in touch,
    Coach K

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