USATF Coaching Clinic Recap and Training Week!

This past weekend I made another investment in my coaching education by attending a USATF Coaching Education Level 1 course held at Pomona-Pitzter. It was a jam-packed weekend going over the fundamentals of track and field, training theory, physiology, and coaching philosophy. I ran into a few friends and acquaintances which made the event even more enjoyable.

Since I only just returned home this evening (Sunday) I won't have time to give a full recap any justice but I will say this. I thought the course was an excellent introduction and refresher. I highly recommend anyone who is interested in the sport (in any capacity: athlete, fan, etc.) to attend one if you can. You are brought in touch with great teachers and facilitators as well as fellow athletes, coaches, officials, and fans whom you can share and exchange experiences. 

Look out next weekend for my recap and what I took away from the course. Until then, thanks for reading and here is a week from my training log to tide you over! 

WEEK 5

January 7-13

MONDAY 

AM- Achy yesterday in low back and hamstring. Run- Balboa Park Loop #1 (about 10 miles). 69 minutes, took it easy. AC run. Legs still feeling yesterday's LR. A bit achy in the hamstring. HR = 138-144. Street marker (how I can guess my pace at the end of run, in this case just the time down the block before my apartment) = 50 seconds. 

- core (5 exercises), pushups 4x20, reverse pushups 4x5

- rope stretch

PM- 25 min Founders

Notes- Achy when sitting, into hamstring. Good when lying down. 

mHR = 51, Sleep: 11pm-7pm

TUESDAY

AM- Mission Bay- 8mi SS using HR monitor. TT (total time) = 48:42 (6:07/mi). Goal was to stay in the zone of 160-170. HR = 165 avg. Felt very comfortable.

1) 614 (HR = 172), 2) 604 (167), 3) 552 (166), 4) 608 (165), 5) 559 (164), 6) 606 (164), 7) 611 (165), 8) 558 (166)

- Work for 6hrs

PM- Weights (30 min)

mHR = 45

WEDNESDAY

AM- 73 min run in Balboa (Loop #2). HR = 130-146. Achy today, sitting in my glute and going into my hamstring. Since Tuesday. 

PM- 20 min Founders, feeling nerve on side bends. 

mHR = 47, Sleep: 10pm-6:30am

THURSDAY

AM- 1 hour fartlek w/roll on recovery (medium effort run, about 20-30 slower than fartlek "push"). 20 min running, 5x1 minute on/off, 2x3 on/2 off, and 2x2 on/3 off, 10 minutes running. Glute still "nervy", hamstring ok. HR = 156-162. 

PM- Weights (30 min), Acusport (acupuncture) 

FRIDAY

AM- 20 min easy plus rope stretch. 

Gino, ART. New press up routine to increase lumbar flexibility. Hamstring less nervy today. 

PM- 40 min w/Tash easy in Balboa. HR = 120

SATURDAY

AM- UCSD, 10 x 10 second hill sprints. W/u 23 minutes, Cruz drills, 4 strides, c/d 10 minutes BF (barefoot). 

PM- 20 min Founders

mHR = 48-49

SUNDAY

AM- PQ Canyon, using Garmin. 14.4 miles, 1 hour 44 minutes. 7:15/mi avg. HR = 151. 

mHR = 48-49

Confident Coaching: 'Hansons Marathon Method'

If you are an avid runner, how many times have you found yourself at a point in your training where you just don't know how to prepare for a particular event or distance? Maybe you are a brand new runner wanting to complete their very first road race or a veteran looking to move up in distance. Whichever group you may find yourself in Hansons Marathon Method may just be the resource for you. 

The Hansons Marathon Method sheds light on the successful training principles Keith and Kevin Hanson have used for years to guide thousands of runners through the marathon. Luke Humphrey, author, coach, and athlete, methodically takes you through the Hansons' training. He describes how and why certain elements exist in the program and why they have withstood the test of time. 

The book preaches caution and doesn't sugar coat the hard work needed to properly complete marathon training, yet under the surface always assures that if you can stay true to their methods, success on race day is almost certainly yours. 

Even if you are a warrior of the road and have logged thousands upon thousands of miles, this book may offer you a fresh and simplified perspective to training. The training lexicon isn't too complex for the average runner or even a fresh face to the sport, and even so the terms are explained well enough in context to keep your mind from spinning. 

However, I found one aspect of the book kept it from being a truly inspiring read. The material was lacking in citations and footnotes clarifying where the research behind each method of training was coming from. Phrases such as "research tells us" and "physiologists tell us" aren't enough to warrant credibility to the author's claims. 

Hansons Marathon Method is the perfect book for beginners and veterans alike, offering more information in a clear and concise manner than many books in the same category. It leaves no stone unturned, makes available the tools to succeed, all the while instilling confidence with the voice of a master coach. 

New Year and New Things to Talk About

It's a new year and like many people around this time I have made a few resolutions. Well, they aren't really resolutions as much as they are recommitments. I really enjoy writing and keeping a blog but for some reason I just keep losing pace during parts of the year. This time around I believe I've found a great way to keep a steady stream of my thoughts out in cyberspace.

The goal I set for myself was to blog about something at least once a week. Now, I know my track record shows I haven't been able to keep that kind of writing activity up but I have a plan! If I can't find the time or get myself to write Something of Substance (or as the Hanson's Marathon Training lingo goes "SOS") then I will just post that week's training log entry. Since last year I finally went an entire year of posting in my training log every week I'm confident I will always have ready to go material. Plus, I'm always interested in viewing others training logs and I assume others are too! If you are like me you should probably check out what Nick Symmonds has available on his new site.

I haven't decided if I'll just write a synopsis of my training, post a photo of my log entries, or go really in-depth to what I was thinking. We will just have to see. I look forward to this new literary challenge and I hope that I can stay on course!

TRAINING LOG ENTRY
WEEK 4
DECEMBER 30 - JANUARY 6

Monday: AM- 60 min run at University City (high school) through canyons with Riess and Chuck. Ended up on the track at 6:20/mi pace. HR (heart rate) = 150. Core (5 exercises) and pushups (35). Walking stretches to end.

Tuesday: AM- Started the new year off with a solid 10 mile (or thereabouts) run. TT (total time) = 66:13. Good effort for a Strong AC (aerobic conditioning) day. HR = 150. Rope stretch following.

PM- 20 minutes of Founders

Wednesday: AM- 10 mile loop (69 minutes). HR = 162-168. Strong AC.

PM- Strength Training at 24 HR Fitness. First time in a while so I went pretty conservative. Aimed to complete routine in just under 30 minutes.

Sleep: 10pm-6:30am

Thursday: 6 mile LT (tempo) run (Bay Loop). 1) 5:52, 2) 5:48, 3) 5:31, 4) 5:35, 5) 5:32, 6) 5:36. TT = 33:55 (5:40/mi). HR = 170-180. Went in with a goal pace of 5:40-50/mi.

PM- 25 minute Founders

mHR (morning heart rate) = 48-49

Friday: AM- Early morning before heading to Riverside with Tash. Only a 20 minute jog and quick stretch.

PM- Returned home and ran with Tash for 45 minutes easy in Balboa Park. Pushed strides to tomorrow. Core (5 exercises).

mHR = 48-49

Saturday: AM- Slept in. 15 minute w/u, Cruz drills, 10 x strides (4x100, 2x80, 2x60, 2x40) on grass in flats. Flying! Huge improvement from 2 weeks ago. 15 min c/d. Rope stretch.

mHR = 47

Sunday: AM- Rohr Park LR (long run). 1 hour 42 minutes (about 14 miles). Enjoyed the loop I ran. Legs feeling yesterdays strides. Really heavy around 1:20. Recorded a pace of 6:45/mi late in run. HR = 162-168. Walking stretches + hip girdle routine

PM- 2 hour nap.

mHR = 47, Sleep: 11pm-6am.