February 16, 2011 - Heat up your running!
Yo Run Gang,
Mid February, the back side of winter, it's time to heat up our running and focus on the early spring events! Pick an event, enter and commit, if you have not already. A race entry is strong motivation to get in the miles. No yikes about it, people who don't train at all show up and waddle through running events all the time so no need to get nervous. I'm serious, we all have to start somewhere, just do it, the satisfaction of finishing will be the catalyst for your future running goals!!
The Martian Invasion of Races on April 2nd (6 weeks from this Saturday) gives us all something to shoot for, 5K, 10K, half marathon and marathon. Heck yes, you can be ready, here's a 6 week schedule, check out the mileage my 5K & 10K schedules call for next week and pick the event that matches where your running stands now (even if it's Zero!). Tip: walk run the miles if you need to, start with alternating 3 minutes of running with 2 minutes of walking, or find any combo that gets you there. I like Friday's and Monday's off, but you can adjust it to your life.
Run forever,
Randy Step, Obsessed Runner
5K
| Week of: | S | M | T | W | T | F | S |
| 2-21-11 | 1 | 0 | 1 | 0 | 1 | 0 | 1 |
| 2-28-11 | 1 | 0 | 1 | 0 | 1.5 | 0 | 2 |
| 3-7-11 | 1 | 0 | 1 | 0 | 1.5 | 0 | 2.5 |
| 3-14-11 | 1 | 0 | 1.5 | 0 | 1.5 | 0 | 3 |
| 3-21-11 | 1 | 0 | 2 | 0 | 1.5 | 0 | 3.2 - 3.5 |
| 3-28-11 | 0 | 0 | 2.5 | 0 | 1 | 0 | 3.1 |
10K
| Week of: | S | M | T | W | T | F | S |
| 2-21-11 | 1 | 0 | 1.5 | 0 | 1 | 0 | 3 |
| 2-28-11 | 1 | 0 | 2 | 0 | 2 | 0 | 3 |
| 3-7-11 | 1 | 0 | 3 | 0 | 2 | 0 | 4 |
| 3-14-11 | 1 | 0 | 3 | 0 | 3 | 0 | 5 |
| 3-21-11 | 1 | 0 | 4 | 0 | 3 | 0 | 4 |
| 3-28-11 | 0 | 0 | 2 | 0 | 2 | 0 | 6.2 |
January 20, 2010 - No more Mr. Nice Guy!
Yo run gang,
A couple more weeks of off season running then no more mister nice guy! In January we make our spring race plans, in February, we ramp up the mileage and jiggle off the winter pounds. I suggest writing a training schedule; its like having a coach. The schedule will always be there telling you when you miss a day! Here is a link to a 10K, half marathon and marathon schedule. Use them as a base then tweak them to your real life schedule and mileage. Homework, dang
As the winter long run gets longer its not unusual to start off at 20 degrees, go up to 40 then back down to the 20s, all in the same run. Im a fan of a running backpack to use as my thermostat, taking stuff off, stashing it and pulling it back out when needed. Having extra warm closes in winter give me a sense of security, especially if something happens and I have to stop or walk. I pack like a boy scout, phone, T.P., GU, Cliff Bars, water, cash, Yak Tracks, whatever. The back pack makes you a self contained athlete on an adventure. OK, lets make the GoLite Rush back pack product of the week, it hugs me like a glove with zero bounce, it rocks! See below.
For you multisport maniacs, a fun way to check your fitness level in winter, or non fitness level to get you motivated, may I suggest a couple upcoming stationary bike time trials. Not on your run of the mill spin bikes but on Power Cycle bike trainers that will give you invaluable information on your biking performance. Here is a link to the upcoming time trail in Chelsea January 24th and one here at Running Fit headquarters, 5700 Jackson Rd. March 21st.
Girls on the Run:
Looking for ladies looking to share their running while giving back to the community! There is no better way than to be a Girls On The Run mentor, for more information click here and change lives.
Run like you mean it,
Randy Step, an obsessed runner, back on track and carrying a pack!