Form drills are a great way to keep your form in check and keep you healthy. You can make the time to workout, make the time to keep injuries at bay. There is a great list of drills and how tos here: http://trackstarusa.com/best-running-form-drills/ and here: http://www.byrn.org/gtips/rundrill.htm
Ah, November. For runners, that means two things: the colder, winter, weather has finally set in, and the abundance of those time honored Turkey Trots! While the colder weather might not be something to look forward to, Turkey Trots are an awesome excuse to get out around the holidays and have a good time.
If you look around, Turkey Trots are everywhere. Peppered through out the month of November a good number of them are on Thanksgiving morning, but there are still some on the weekends before and after. Most are fairly low key, family friendly events. (And some are even canine friendly!)
We all have some sort of Thanksgiving tradition, be it a football game in the backyard or on the television, dinner at the grandparents, pumpkin pie, goose, or some other random event. This year, think about adding to the season’s festivities. Take a look at the calender and get your family and friends involved.
Some Vermont and New Hampshire Trots (Fairly certain it’s complete):
Nov 14 – Middlebury Turkey Trot and Gobble Wobble, 5k/10k, Middlebury, VT
Nov 15 – Feed the Need Predict Your Time 5k Turkey Trot, Stratham, NH
Nov 15 – Charlestown Turkey Strut 5k+Chili Cook off, Charlestown, NH
Nov 22 – Fair Haven Union High School Turkey Trot, Fair Haven, VT
Nov 22 – Milford Turkey Chase, Milford, NH
Nov 22 – Plymouth Turkey Trot, Plymouth, NH
Nov 22 – Turkey Trot 5k, Wolfeboro, NH
Nov 23 – Hanover Turkey Trot, Hanover, NH
Nov 23 – Castleton’s Mens XC Turkey Trot, 1mi, 5k, 15k, Castleton, VT
Nov 27 – The Edge Fitness Center 5-K9 Turkey Trot, Brownsville, VT
Nov 27 – Zack’s Place Turkey Trot, Woodstock, VT
Nov 27 – Gobble Gobble Wobble 5K, Stratton, VT
Nov 27 – Jarred Williams Turkey Trot 10k/5k, Richmond, VT
Nov 27 – Running of the Turkeys, Arlington, VT
Nov 27 – GMAA Turkey Trot 5k, Burlington, VT
Nov 27 – Edgar May Thanksgiving Day 5k, Springfield, VT
Nov 27 – Killington 5k Turkey Trot, Killington, VT
Nov 27 – Bow Police Association Turkey Trot 5k, Bow, NH
Nov 27 – Dover Turkey Trot 5k, Dover, NH
Nov 27 – Fisher Cats Thanksgiving Day 5k, Manchester, NH
Nov 27 – GDTC Turkey Trot Road Race 5k, Derry, NH
Nov 27 – Gilford Youth Center Turkey Trot 5k, Gilford, NH
Nov 27 – Great Gobbler Thanksgiving 5k, Nashua, NH
Nov 27 – Lake Sunnapee Turkey Trot, Sunnapee, NH
Nov 27 – Purity Spring Thanksgiving Day 5k, Madison, NH
Nov 27 – Merrimack Rotary Turkey Trot, Merrimack, NH
Nov 27 – Portsmouth Seacoast Rotary’s 5K Turkey Trot, Portsmouth, NH
Nov 27 – Rochester Runners Free Fall 5K, Rochester, NH
Nov 27 – Severance Wilderness 3 Mile Trail Run, Whitefield, NH
Nov 27 – Turkey Trot 5K, Northwood, NH
Nov 27 – Windham Turkey Trot, Windham, NH
Nov 28 – Strafford Nordic Center Turkey Trot, Strafford, VT
Nov 29 – Okemo Trot it Off 5K, Okemo, VT
Nov 30 – Louise Roomet Turkey Lane Turkey Trot, Hinesburg, VT
When I started running, I ran three seasons: cross country, indoor track, and outdoor track. For much of the year, one season bled into another. Outdoor started as soon as indoor ended, and cross country ended after indoor started. I remember trying to convince our coach to let us take a week off, but we never did. We kept running, from August to the beginning of June. Sure there were periods of higher intensity, higher volume miles, but time off didn’t really exist.
Often times I’ll hear someone speaking of burn out. Of pushing too hard for too long and not being able to go any more. (Geoff Roes is a perfect example.) Most of the time, for the purely recreational runner, true burn out isn’t something we’re faced with, but there will be races that we fail miserably. We’ll look back at the miles we’ve put up for a year or two, the miles and hours we’ve logged and we won’t be able to figure out what the hiccup is about, and more often than not, we can’t figure it out.
The difference: The Off-Season. In high school and college, there is a sort of built in off-season. When outdoor track was over, school was essentially over and the summer began. We were supposed to run, and we did from time to time, but it came in floes, and more often than not, our attentions were turned to other thigns: frisbee, soccer, hiking, camping. What we didn’t realize at that time was that the summer provided a much needed off-season. It was a time when our bodies could take a break from the grinding workouts. Our muscles could relax and do something different. Even our minds needed it.
Unfortunately, as an adult, the world is a little different. There is no built in off-season to go relax and play frisbee for three hours with your friends, or take a week and go hike a bunch of mountains. Life brings with it many obligations, and it seems like many runners forget about the obligation to themselves to take time away. We go from one race to the next, one plan to the next. Fall races lead into a Christmas or New Years races, and before we know it we’re training for our first spring race.
It’s also important to understand that “off-season” doesn’t simply mean “go sit on your couch, eat cheese balls, drink beer, and watch the game on the TV.” That would be detrimental. Instead use the off-season to work on different aspects of your running. Cut down on volume, and lower the intensity of your workouts. Do 75% of your miles slower than your easy pace. Go out of your way not to push. Keep your muscles loose and in shape, but don’t kill them, let them recover. Do some form drills, do some mini-circuits. But force yourself to go easy.
Every runner needs an off-season. Some more frequently than others, but the key to a long and healthy running career is in those easy off-season miles. I promise.
If you’ve ever gone to the grocery store without a list while you’re, you know how crazy and chaotic it can be. In the store you’ll be going up and down each aisle, carefully looking at everything on the shelves, running a mental checklist of sorts. Some aisles, you might even have to come back to. And when you come home you will immediately realize you forgot to buy laundry detergent, or now you have three quarts of yogurt instead of just two. You’ll end up buying junk you don’t need, but looked yummy on the shelf. If you really want to be efficient and get the most out of your trip to the market so you’re not wasting time and gas to make another trip just a couple of days later, you’ll probably make a list.
So is it a list that can help make us succesful runners? Sort of, not exactly. I’m willing to guess that 99% of the time any given runner will have a given goal. It could be a race goal, a mileage goal, whatever kind of goal. We runners set these little carrots out to help give us motivation while at the same time directing our efforts. So while our goals may not be the same, we all have them.
The trick is to know what goals are really important, which ones can be missed without too much worry, and how to set them realistically. Individually, it can be difficult to have the foresight to recognize and set longterm goals: yearly mileage, a 5-year marathon time goal, a rehab goal. We can think about them, and we may even set them, but working towards them can get lost in the shuffle and the completion of immediate goals that at the time seem much more rewarding. Having a third-party work through goals can help steer an athlete in the right direction and keep things on track. To the runner, it might seem more important to run their first sub-4 marathon despite running through injury. A good coach would see it in a different light and instead focus in on a 5-year goal of a sub-3:30 marathon.
Further, it is important to set realistic goals while at the same time, not setting goals that are sub-par. When I set out to make goals for a given race or a week or month of training, I give three different goals: an ‘A’ goal, a ‘B’ goal, and a ‘C’ goal. A ‘C’ goal is pretty low-end. It’s kind of a safety net. Not everyday goes according to plan, and sometimes, they go abysmally awful. A ‘C’ goal is one that would most likely be achieved even on one of your awful days. It allows an athlete to look back at their race, week, month, year, and come away with some sense of accomplishment. A ‘B’ goal is the most realistic goal. It takes into account little hiccups during training and race day. It leaves some room for error, it is achievable but still requires 100% of your effort. Finally, an ‘A’ goal is one of those goals that you can achieve, but don’t expect them to happen all the time. We all have breakout races, but not every race can be a breakout. ‘A’ goals require all systems healthy and working together, plus a little bit of luck.
It is important – and this is why having a third-party involved – that goals are achievable, but not too easy. If we set our goals too high, even our ‘C’ goals, get ready for some disappointment. Too much disappointment and it becomes all too easy to lose sight of what’s important and suddenly running has lost its joy. It’s also important not to set our goals too low. In part because constantly achieving your goals can also get boring, but because if we don’t fully challenge ourselves, we won’t fully succeed.
Goals can be anything. They don’t always have to revolve around time or miles. They can be measured by time, or heart rate, injuries, types of workouts. Maybe it’s devoting one workout a week to hills. Or forcing yourself onto the track once a month. All athletes are different and all of our goals will be different. The important part is to set them, and make them realistic while at the same time challenging ourselves. So get out your log book, and jot down some of your goals. Make a list and keep it handy; work with your coach and have them help keep you accountable.
Something of a repost (it’s a page on the top bar now), but figured I’d make it a post as well.
In an attempt to accommodate the many different needs and wants of athletes, we have devised a number of different levels. The levels do not pertain to the seriousness of Dead Skunk Racing or the athlete, but rather to the amount of involvment from DSR coaches. We believe we have covered most options; however, if there is a different manner in which you feel we could better suit your needs, please do not hesitate to email us: firstname.lastname@example.org.
Coaching at levels one and two offer eighteen week training plans, while three and four give you a twenty-four week option. Level five and six offer monthly plans with level six offerning in person contact. At level three, athletes are offered Dead Skunk Racing singlets, and at level four athletes gain access to discounts from our sponsors. You can also purchase DSR swag in our DSR store.
Level one is an eighteen week written plan. We will write you a customized plan to get you from where you are to where you want to be (as much as is feasible) on race day. Use this plan if you want a training plan to get in great race shape but don’t want the commitment of a coach or want to answer only to yourself. $50
Level two is also an eighteen week training plan but you we will talk with you and modify your plan at four week intervals – 4, 8, 12, 16. This is a great opportunity to get a feel for what it is to train with the aid of a coach and to further improve your training and bring it to the next level. $170
Level three moves from an eighteen week plan to a twenty-four week plan. We will also provide contact bi-weekly. It is a great plan to get you geared up for your first marathon or if you are working towards achieving a new goal at a key race. Level three atheletes will also receive a DSR racing singlet. $200
Coaching at level four is also a twenty-four week plan, but athletes have have weekly contact with DSR coaches via phone, text and e-mail. Athletes will also receive a DSR racing singlet and DSR hat from HeadSweats. You will also recieve a 10% discount on all orders from our sponsors – including SKORA Running, Orange Mud, and Skout Organic. $270
Level five coaching breaks things down into monthly periods. You will have constant contact with DSR coaches via phone, text and e-mail. We will work with you to develop and adjust your training to fit your schedule and whatever else life throws at you. This is a great plan if you have long range goals that you are willing to work towards, but need the guidance of a committed coach. You will receive a DSR racing singlet, and hat as well as the same sponsor discounts found in our level four coaching package. $50/month
While level six is not for everyone, we are here to offer you in person training and discussion. Rates are on a monthly basis, but one of our DSR coaches can watch your race or work with you once a month during a training session so that you can maximise your time training and make your training more personable. $75/month
Running in high school and college, I never kept a log. I had allowed coaches to lay out and dictate a plan for me. Sometimes it worked, sometimes it didn’t, and I had no idea why not. For the most part the importance of a running log was lost on me. And it wasn’t until I started running again that I realized the folly in not tracking anything.
When I started running again, I was hoping my times would get faster the more I ran, and eventually I might get to some semblance of the shape I had been in in college. Wanting to monitor my progress and times, I decided to start keeping a log. At first it started out fairly simple: how far, running time, and pace. Over time, my log has grown to include more information, while other information is removed. Recently I have been neglectful of my log and while I am still recording mileage and time, the details are left out. Sometimes, our logs can get too complicated, but at the same time, it is important not to over simplify them. For me, my log is an entity of it’s own that changes as my running and goals change.
In reality, there is no correct or incorrect way to keep a log, but for me, it should measure two basic things, subjective and objective measures. Objective measures are concrete a time is a time, a distance a distance, they will not change. For objective measures my log includes time, pace, distance, and the loop. (I also include weather just for chuckles.) You can also include weight as a rapid loss of weight can indicate overtraining. On a subjective level, it is important to include how our legs feel. While the feelings of our legs may be subjective, we should strive to give them an objective measure. While noting that your ankle is nagging, or your hamstring feels tight is good – give it a number. Ankle nagging – five, hamstring tight – three. Granted the scale may change, but ideally a seven should always be a seven. By giving things a number, we can go back and monitor pain and discomfort levels over the previous week, month, year – it’s easy to forget these things.
A log is of great importance to the runner, but it is also immensley helpful to your coach. A coach can give you workouts that typically work for the goals at hand, but as any coach will tell you, not all runners bodies function the same. What works for one runner may not work for another – your log helps a coach thresh that information out. Perhaps nagging injuries start to reoccur when a certain mileage is hit, or too much performance at one level of intensity, or maybe it’s your coach recognizing that you’re holding back. Being able to look at and compare data overtime is the only way to truly determine what works for the individual runner.
If you already have a log, go look at it and think about adding or subtracting information that may or may not be necessary or helpful. Think about how you can make your log more informative for you and your coach. One of my failings in terms of logging information is my lack of a weekly summary. I used to keep a weekly and monthly summary but that has gotten away from me. It is good to be able to compare any workout this year to last years workout, or this year’s Phase II Week IV to last year’s Phase II Week IV. A good log is an invaluable tool, from the highly competitive elite to the non-competitive weekend 5ker. And by all means if you do not have one, start one.
The last time I ran with a formal coach was back in 2002 – college cross country. A lot has happened since then, including a long stretch of not running spanning near eight years. A lot happened in that time, including a fairly large decline in my running abilities. When I started running again I had an idea of what I was doing and quickly started to regain some of the fitness I had lost.
I experienced success for a few reasons:
1. I remembered a number of workouts from high school and college and was familiar with implementing a training schedule and strategy.
2. I knew where to look for further information regarding the science of training.
3. I had a knowledgeable support system.
Numbers 1 and 2, I think anyone can figure out. If you’re new to running it can be difficult to arrive there on your own, but it is doable with some effort. The problem is, steps 1 and 2 will only take you so far. There is a point where an outside force becomes necessary to improve our fitness.
Enter support system. By support system I do not mean a partner who gives you all the time you need to go train, or a couple of friends to mess about with you on a Saturday morning (though these things can be helpful); I mean a coach. A support system or coach can exist in a few different ways. There’s your garden variety coach who helps out at the local running spot once a week and tries to disseminate tips and techniques to better your running. Inevitably these are helpful ventures and a great way to find new topics or ideas to look into further, but they don’t offer everything. There can can also be a more personal coach; someone that is responsible for developing a plan or workouts to better your running.
While I haven’t personally paid for a coach, I have developed a couple of different relationships that work in much the same way. I am able to work with my brother to build workouts and training plans and then bounce them off of some elite ultra runners and gather their thoughts. It is not a simple task and takes a lot of digging and delving to ascertain the right techniques that will benefit me the most, but in the end, it’s worth it.
Another aspect of having a coach that I wholly enjoy is that I have someone to answer to. While there may not be a financial incentive, no one likes to tell their coach they didn’t make it through the workout for whatever reason – barring serious injury – especially when your coach is your brother.
You can peruse our coaching options: here.