Friday, August 28, 2015

It's that time again!

Hello Run the Rockers!

A little late to start, but your favorite RTR blogger is back at it for 2015.  This blog started in 2012 and over the years I've tried to bring you a wide variety of advice and training plans to get you prepared for the Kodiak's premier running event. I am going to try something a little different this year, though. Instead of me spewing forth random bits of running geekery based on the assumption that everyone simply must be riveted, I would like to make this year's blog more of a Q&A.  But how can this happen?! Well, as luck would have it, Run The Rock has a brand new Facebook page. So scoot on over there, like it, bookmark it and then start posting your questions! If folks don't post questions, I'll have no choice but to write about poop again.

Run for your lives,
Coach Bree


Monday, September 29, 2014

Do you run with your brain or your legs?

Did you see the marathon World Record fell?!? 2:02 is now the new record, which is just so inspiring. With that in mind, I want to talk about your mind! You think that we run on our legs? Well, thats part of it, but the real motor that gets us through the marathon and the training is not just our bodies. 
 
Here are some tips for dealing with the struggles that often happen above your shoulders.
 
First, try to engage in positive self-talk. The body follows the mind, so if you can, stay positive and let the conversation inside your mind pick you up, rather than pull you down. Its okay to force this. Some athletes have a song lyric, or saying that they can go to when, mentally, things get tough. Find that ahead of time and use it.
 
Second, bring your awareness to the good, ignore the bad. Look around and find what makes you happy and focus on it. There is always something. Maybe its the pretty sky, or the other runners, or the volunteers, or people cheering. Use that to distract you, or motivate you. It's called, BEING PRESENT. 
 
Third, set mini-goals along the way. Know in advance where friends or family will be or look forward to a certain spot on course that inspires you. Also, if you have a place that has been a challenge, focus extra hard on it and own that place so when you rock it you feel like you had a mini-victory. 
 
Fourth, focus on all of the training you have under your belt. You can have confidence going into the race that you can do it! Confidence isn't isn't something that you have or don't have. Confidence is something that you always have, you just choose when to use it.
 
In training it helps to keep it fresh and fun. Try to explore new routes and run with people. 

Run for your lives,
Coach Bree

Saturday, September 13, 2014

Training plans - part deux

How's the training coming along? I hope you are gaining confidence in your fitness and yourself as you continue to build toward whichever event you plan to complete on Oct11.

If you've been following either of the training plans I posted, you will know that it is time for the next four week cycle.
5K
If the first four week block, you have built your run distance up to nearly 2 miles. In this next phase, we will build you to 3 miles which is just shy of the 5K (3.1 miles) mark for race day. The walking breaks are getting shorter and the running blocks are getting longer; just want you need to feel strong and race ready!


10K
As with the 5K plan, and most training plans, you won't actually run 10K (6.2 miles) until race day. This is purposeful and should not cause you worry. The fitness you have built through the 8 week plan will easily carry you the "extra" distance on race day. The plan is pretty cut and dry from here on out. Continue to build your long mileage on Sunday and pay attention to recovery on Mondays. 

Run for your lives!
Coach Bree