Tag Archives: racing

Adding to Tradition

TTrotBlogAh, 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

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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

Foundation

I am sure we all have heard runners talking about the importance of base training. Maybe we have just passed it off as another over exaggerated thing on the runners to do list, like hill workouts and new shoes.

I suggest we look at it as more of foundation training. Not just going for long runs day after day but also working on strength training and form drills. This is so that when it comes to the continuous and intense training at the next phase of training we can avoid impact injuries, over use injuries, and we can maximize our time and energy.

 

Over the past several years I have been working with several high school girls through the cross country, indoor and outdoor track seasons. At the beginning  they were not very committed and did not do much over the summer months to prepare for cross country. As a result we often fought fatigue and nagging injuries as we used the XC season to prep for indoor and outdoor.

Finally our numbers have doubled and the girls have started to train consistently over the summer, and this season there are virtually no issues with injuries despite the intense nature of their training plan. Unfortunately the boys coach left unexpectedly so I moved to the boys and took on another coach that I work with to train the girls.

The boys team on the other hand has not had the same type of commitment and even though I have tried to ease them into the  season but they continue to battle lower leg problems due to over use and impact.  They also complain a lot more than the girls and are harder to get motivated and require constant encouragement.

So if you want to have an awesome season it starts weeks before your interval training starts. It isn’t just running either. Strength training, flexibility training, form drills and even mental training all play a crucial in getting you ready for your best race seasons

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.