Tips & advice from your coaches
Each weekly newsletter will include comments and
information from each of our head coaches. Happy
Training!
Each weekly newsletter will include comments and
information from each of our head coaches. Happy
Training!
ATP
What do you run to?
I run from hate
I run from prejudice
I run from pessimists
But I run too late
I run my life
Or is it running me?
Run from my past
I run too fast
Or too slow it seems
[Bridge]
When lies become the truth
That's when I run to you
[Chorus]
This world keeps spinning faster
To a new disaster, so I run to you
I run to you, Baby
When it all starts coming undone
Baby, you're the only one I run to
I run to you
We run on fumes
Your life and mine
Like the sands of time
Slippin' right on through
[Bridge]
Our love's the only truth
That's why I run to you
Lyrics from "I Run To You" by Lady Antebellum
We all have a reason for running. Something deep inside that needs to get out. A hunger that needs to be feed. So let it out and take it for a run. Just don't run to Burger King.
Keep Smiling,
Larry Graf - ATP Coach
Blue / Green
Greetings From The Blue / Green Group:
Predicting your race times: There are a lot of ways to predict your race time. Personally, I've never used any of them. I often get asked what I'm targeting for a finish time for my marathons, and my answer is that I plan to finish and have fun. I don't get paid on my race day performance, so my finish time does not affect my ability to pay my mortgage, or put food on the table. Like everyone else, I'd rather have a great finish time that a poor (slow) one, but there are so many factors that go into your finish time. Obviously, your training season is a big factor, but so many other things come into play: how your body feels that day, your taper plan, nutrition, rest, and hydration. I always have this fear that on a business trip the week before the marathon, that the person sitting next to me on the airplane, who happens to be either sneezing or coughing, has just afflicted me with bubonic plague.
My plan is to monitor my heart rate, and "take what the day gives me". Training in the Texas heat throughout the summer, my heart rate will be higher in the heat, humidity, and hills than if I'm running on a flat course in cool weather, so it's not uncommon for me to run a faster pace than my training pace (you also should not be "racing" on your training runs, anyway). If you don't use a heart rate monitor, use your rate of perceived exertion (RPE).
If you still want to predict your race time, go to http://www.runnersworld.com/ and they have some race time calculators.
Happy Running!
Coach Rudy
Yellow
Hey there Yellow Runners-
Hope all of you are enjoying the cooler weather just like I am. Makes me feel like I can run so much faster now, which brings me back to something Ross told us early in the season - "Eventually training in heat and humidity will pay off". It also brings me straight to the topic of this week, which is pace and time predictions.
So as a participant in the USA Fit Training program you have somewhat of an advantage over other runners in that you are placed in a pace group. In the beginning of the season we saw a lot of folks jumping from one pace group to another and sometimes back. This is normal, since it takes a couple of runs to figure out at which pace you can comfortably run a longer distance at. Your pace will also vary, depending on a lot of factors, such as weather and the layout of the course. Lucky for us we have two advantages - we have trained in the heat all summer (and the humidity) and we have also trained on courses that have some hills, which is great when the race you are running is on a flat course (like the SA Marathon). Continue to keep in mind that if you want to improve your overall pace, the long runs on Saturday are not the place to do it. Tempo Runs and Speed Work during the week will help you improve your pace greatly, so continue running your long runs on Saturday at a comfortable pace - probably 30 - 60 seconds slower per minute than your goal pace.
Speaking of goal pace - a couple of ways to determine that. You can determine, based on your runs this season a pace per mile that you are comfortable with and that can be your goal pace. If you have a time goal for finishing the marathon - like if you are trying to qualify for Boston, or you personally just have set your goal at finishing under a certain overall time, you can try to calculate your pace based on running 26.2 miles in that time. To make it easier for you, there are tools online, such as at runnersworld.com that will do the calculation for you. They often let you print our small "pace bands" which you can put around your wrist come race day - ant it will tell you each mile what overall time you need to be at. Those bands are great when you are consistent in your pace - just be careful when you run "negative splits" (second half faster than first half) since you may be slower than what the band tells you for the first 13 miles - just trust in yourself and your body that you can make up for it in the second half of the race.
I trained without a Garmin for 2 years and felt I was running a pretty steady pace and thanks to my relentless parents I can pretty much calculate most things in my head - which is how I was able to finish the SA marathon under 4:30h last year. If you have not invested in a Garmin or any other device such as iPhone (has Application) or Verizon (has a tool as well) I encourage you to invest in one. It will truly help you make things easier during training and even on race day - although the San Antonio Marathon will have clocks every mile.
Happy Running this week. Enjoy the shorter distance this Saturday, because next week we have another peak ahead of us.
Your Yellow Group Coaches - Ross, Ron, Svenja, and Kim
Red
Do you have a time goal for the marathon or are you just hoping and praying to finish? At this point of our training you should have a good idea of what your average pace per mile is on your long runs. Runnersworld.com has a handy pace calculator to help you determine what your expected finish time will be based on prior race information you enter. Running in the Red Group, you should have an average 10-11 min/mile pace. However, as we have learned over the past 11 weeks many things can influence that pace; weather being one of the major ones. Heat, humidity, sun, hydration,the course, rest, health, nutrition are just a some of the factors that could end up being stumbling blocks to our perfect race and pace. The last thing we want any of you to do is be disappointed in your performance after the race. It is a huge accomplishment to cross that finish line, no matter what the clock says.
We have a benchmark of 18 miles in just two weeks. This will help give you an idea of time and pacing for the marathon. The longer distances really challenge us to plan our hydration/nutrition and pace the longer we are out there. We do not want you to become constant clock watchers on the easy runs, but you do need to be aware of your pace, especially early on. These are meant to be done at conversational pace (11-13 min/mile). Enjoy the company of your running partner or get to know some other members of the group. Your goal should be to not only finish, but finish strong on your long runs. If you are doing the weekday workouts; speed and tempo faithfully, you may be seeing your pace pick up. A great way to see this progress is running some 5k races. The Alamo Series races are getting into longer distances, but they are still a great way to tune up your racing skills and put your race pace to the test. Marathon day will bring a few surprises of it's own. Just stick with what works for you and trust your training. Whether the race takes 4 or 6 hours to finish, you will finish. Remember, training for and running a marathon are a privilege of time and health. See you on Saturday! The Red Coaches
Orange
All three of my kids take latin in school. Two are in a college preparatory high school and the youngest is in a classical christian school. I also took latin in high school, and while I can't say that it made a huge difference in my studies, I now enjoy listening to them quiz each other with declensions and vocabulary words and I had forgotten how much fun a state latin competition could be.
With moving to a new campus at the start of a school year, the headmaster has declared the theme for the year to be, "Semper Gumby". "Semper" means, "always" and you remember Gumby, the little flexible green guy. "Semper Gumby" means, "always flexible." The Seastrunk household has adopted the same theme for the year and runners could also use that as their motto. Just ask Coach Rudy, who teaches the post-run yoga classes. Flexibility will help your running.
So the next time you are faced with less than ideal running weather, your watch dies, your running partner doesn't show up, or you get lost in Hollywood Park, just think, "Semper Gumby!" Here are some other ideas to stay positive in your running and keeping on pace. This comes from an article in Runners World Magazine titled, "Hold Your Race Pace, Six Strategies" by Bob Cooper.
Semper Gumby, Orange TEAM! Semper Zest!
Coach Kathy Seastrunk
"It's race day, and you're halfway through the distance. Or slightly more. Until now, the race has seemed almost effortless. All's going well. Almost too well. Could this be your day for a PR?
Minutes later, your form begins to wobble. All at once, your pace falls off, your shoulders sag, your mood darkens. All the high hopes you had for this race-dashed!
To ensure this never happens again, we're going to share six proven pacing strategies with you. They may not all work for you, but several of them will. And one may be the ticket to your perfect race.
Break It Up
Try mentally segmenting your next race-over the entire distance or just during the difficult final third or half. "I approach a half-marathon not as a 21-K, but as three 5-Ks and one 6-K, each with a water stop and a prize at the end," says veteran midpack marathoner Hurben Baynes of New Zealand. "This helps me avoid the midrace doldrums."
Ultramarathon star Ann Trason takes segmenting to even greater lengths. "I broke the 1997 Comrades, a 56-miler, into quarters," she says. "In the third quarter I was feeling terrible, so I broke it into 2-minute segments. Every 2 minutes, I tried to draw a little bit closer to [women's leader] Maria Bak, who was 2 minutes ahead of me." Trason caught Bak at the 52-mile mark of the ultra classic in South Africa and won in the second-fastest women's time in race history.
The long distances of ultras demand this segmenting approach, but it's just as useful in shorter races. Marathoners can regard each aid station as a finish line, 10-K runners can mentally split the distance into six 1-mile races plus a sprint, and milers should run one lap at a time. Simple advice, but it works.
Look for the Pass
In chasing Bak, Trason was using another effective strategy: keying in on a runner ahead of you to stay motivated. It's second nature to top runners who are trying to win or place, but it can work just as well at a 10-minute-mile pace.
"I try to gradually move up to the next runner ahead, and once I pass, I look for the next one to catch," says Thom Rhoads, a recreational racer from Vergennes, Vt. "I told some friends about this, and it worked so well for a buddy of mine that he used it to beat me at a 5-K!" To time the gap between yourself and the runner ahead, periodically check your watch when each of you passes a stationary object. Try to close that gap gradually.
If cooperation, not competition, holds greater appeal, you can adopt the perspective of Elizabeth Weaver Engel of Washington, D.C. "I look for someone who seems to be struggling and try to talk them through it," says Engel. "This takes my mind off how bad I'm feeling, and helps them in the process."
Marathon legend Bill Rodgers has used the same strategy. "I look for another runner who's fatigued, and talk to him," says Rodgers. "I say, 'Let's work together and try to move up.' This way, we help each other out."
Here's something else to try. On out-and-back courses, once you've made the turnaround, cheer for the runners coming at you. Many will reciprocate, which is just what you'll need to keep chugging. Giving and receiving encouragement in this way more than compensates for the extra effort.
Stay in Rhythm
Tuning in to the rhythm of your footsteps can help you in a race when you're beginning to slip off-key. Try "playing" songs with a driving beat in your head (Bruce Springsteen's "Born to Run" is a favorite) to stay on track. You may prefer classical music or reggae, or even Julie Andrews.
"Around the 17-mile mark at my first marathon," recalls Kim Schulz of Toronto, "my hips were aching and my toes hurt. Then I started singing to myself. It was "Do Re Mi" from The Sound of Music, and it had the perfect cadence for my tired body. Also, it's so optimistic. It carried me the rest of the way."
Counting steps is another way to maintain your rhythm. Do this between evenly spaced objects, such as fence posts or telephone poles, to monitor your stride length.
Boulder's Paula Vaughan counts the number of right-foot steps she takes per minute to maintain cadence. "I try for 92 per minute, and if I count fewer, I pick my tempo right back up to 92."
Others just count. "I count up to 100, over and over," says Joe Arbona, of Spring, Tex. ''By running in tune with this internal metronome, I maintain my pace." Kim Kazimour of Gainesville, Fla., agrees. "Counting seems to bring my focus back to running when my mind starts to drift as I fatigue. It has a hypnotic quality, and helps me keep a steady cadence."
These rhythm methods help you achieve the paradoxical mindset that can be critical in a race: distraction (from negative thoughts by focusing on your stride cadence) and attention (to your body as it works hard to stay on pace).
Take Your Cue
Using simple, positive mantras can keep you focused and on pace. "I like to use 'No slack' or 'Relax your arms,'" says Dr. Nancy Eckhardt of Fort Collins, Colo. Julia Kirtland, the 1997 U.S. marathon champion, favors "Relax" and "Loosen your hips."
Suzie Tuffey, Ph.D., a sports psychologist and former North Carolina State University cross-country star, says that cue words can literally switch your mental state from negative to positive.
"When your mind wanders at a critical point in any race, it usually shifts to negative thoughts," she notes. "You'll think to yourself, 'My legs ache,' or 'No way can I keep up this pace.' Instead, you need to think 'Pick it up' or 'Relax.'" The key is, have that cue word or phrase ready. Decide on it ahead of time, perhaps settling on it during some of your harder training efforts leading up to the race.
Use Your Imagination
Tuffey also recommends the use of images. "Imagine yourself as a leopard, with its relaxed, loping stride," she says. Never mind that you're feeling like a hungover tree sloth. Yogi Berra said about his sport, "Baseball is 90 percent mental, and the other half is physical." The same is true of running.
George Parrott, Ph.D. a California State University-Sacramento psychology professor and veteran ultramarathoner, takes the African animal imagery a few steps farther. "Imagine yourself a predator-lion, cheetah, whatever-and those runners in your sight are prey to run down. As you pass each, look ahead for your next dessert."
Another imagery option: When the racing gets hard, picture anything positive, such as a favorite person, place, or experience. Karla Mortara of Eastchester, N.Y., sees herself cruising through a pleasant weekday run. "Mentally I put myself on my favorite training route," she says, "and the energy sweeps me up and carries me along."
This same strategy helps Jane Welzel of Fort Collins, one of America's top female masters marathoners. "If no one is around me in a race, I pretend I'm on a training run. I visualize my training course, knowing that I can get through it. If runners are near me, I pretend they're my training partners and I know that I can hang with them."
Seize the Day
Or regret it tomorrow. Tell yourself this the next time your pace is headed south. Take it from Lorinda Brandon of Pepperell, Mass., who avoided late-race slacking in her first half-marathon.
"I knew I'd ease up by mile 11 unless I could come up with a way to talk myself out of it," she says. "So when that point came, I firmly reminded myself that all my hill repeats while training in the rain would be wasted if I didn't push myself now. I also reminded myself how many people would be asking me about the race the next day. Did I want to answer with pride or disappointment?" Brandon's internal pep talk worked. She beat her goal time by 8 minutes.
Or take it from St. Louis marathoner Tracey Grzegorczyk: "I tell myself that just because I'm tired and whiny, that doesn't mean the race will stop. Tomorrow I'll have to wake up and face the results of my decisions. Will I be satisfied, or angry at myself for wimping out due to temporary discomfort? Do I really want to dwell on this for weeks or months, just because I wasn't willing to carry it through today? The answer is always no."
Of course it is.
And that's the lesson here. If you're the competitive type, or even a recreational runner, you'll eventually find a racing strategy that works for you. It may be one of the methods we've suggested, or it may be one you develop on your own. When it proves successful, and when you reach that finish line having accomplished your goal, you'll know at that moment that there's no better feeling in running."
Purple
"A winner is someone who sets their goals, commits themselves to those goals and then pursues their goals with all the ability that is given to them. That requires someone who believes in themselves, who will make self sacrifices, work hard, and maintain the determination to perform at the best of their ability."
- C. Leeman Bennett
Aqua
We are past the halfway point in training and completed our 10K benchmark race in August. As our mileage increases and our runs get longer, you might be wondering what type of pace you will keep during the actual race. Will it be double the benchmark time at the Sunrise 10K or will it be the same as your Saturday long run time?
There are several factors to consider while trying to determine your race day time. Your overall fitness and health will be a key factor in your time. If you are properly fueled, properly rested and have allowed proper recovery during the week, you will be ready to conquer the mileage. On the other hand, if you are tired, feel poorly or are dehydrated, this will contribute to a slower pace and longer rest stops. Another thing to consider is your training. Have you completed your mid week mileage in addition to your group run mileage, or are you just showing up on Saturdays? Your endurance level will certainly be a key factor in your overall pace during the race. Another race time predictor will be your benchmark time. Although you cannot expect your pace time at the half marathon to be the same as your 10K time due to the longer mileage, it will probably be very close. There are several websites to help determine your race day pace. One is www.marathonguide.com/fitnesscalcs. You can enter your 10K time and it will predict your half marathon results. You do have to consider the above factors, as well as the course. This year's course should be relatively flat with only a few hills, unlike the 10K hilly course and our Saturday courses along Loop 1064 and in Stone Oak. Your Saturday group runs are usually done at an easy pace, although some of our runners try to "beat" their time from the week prior at the same mileage. If you run an easy 10.30 pace on Saturday, barring any negative factors, your pace should be faster on race day. Not only does the excitement of the crowds and event pump you up for a faster start, but that surge will continue with your race time anticipation, the music and crowd support, and the overall feat of accomplishment knowing you are through with this final anticipated run! So check out the website above for fun and set your race day goal realistically. Most often, we do better than we thought we could! If your goal is just to finish, that's okay too---your hard work, time and dedicated training will take you to the finish line and beyond! If you need help in pacing, please see one of our coaches-we will help keep you on pace within your pace group. (And some of us will let you know many calories you burned too!) See you Saturday for eight to ten miles (and 900+ burned calories)!
Coach Laurie, Rose and Andy
Things to remember...
Paces & Predicting Times
Sat Sept 19
