Tag Archives: dsr

Form Drills

FormDrills

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

Coaching Options

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: deadskunkracing2011@gmail.com.

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
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 2
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 3
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

Level 4
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 5
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

Level 6
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

The Running Log

An old school notebook version.
An old school notebook version.

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.

Who Needs a Coach?

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.