Amongst 15,000 runners, Steve, Lara, Dave, and Missy (with Robin and Lynn) conquered the Las Vegas Half Marathon on Sunday, December 7th. Though the start was congested, it was a great race in near-perfect conditions. Congrats to all of you on a job well done, as well as to Lisa for completing the Half in Seattle!
Some of the race highlights included:
-over 200 running Elvi, some running w/carts carrying a full stereo system
-stares from folks in the casino pulling an all-nighter as we made our way to the start line
-a run-through wedding chapel, which several runners in veils and tux-tees took advantage of
-a wedding cake aid station for the aforementioned chapel
-full fireworks show on Sunday at 6am
It was a flat, fast course, and I think everyone did as well or better than expected. I was extremely proud of all of you!
Unfortunately, Chilly couldn't make it--as a pilot, he was stuck in Hong Kong. Chilly, we WILL find you a race in Colorado this month. Your training will not be in vain!
So...what's next?
If anyone has any feedback--what worked, what didn't--and what you'd like to see going forward, please let me know. I've already had a few requests regarding another training block, so please send feedback on what you'd like to see going forward. Regardless, DON'T STOP NOW! Carry the race euphoria through the holidays, and stay active. Now is a great time to do some cross training, as well as strength/core work. Try to do something 4 days/week, keeping yourself moving through this tough season. You'll emerge fit and energized!
Thanks again for allowing me to work with you. It has been an absolute pleasure watching you grow and progress! Happy holidays, and keep in touch!
Wednesday, December 10, 2008
Wednesday, December 3, 2008
Home Stretch for LV Half Marathon
Congratulations on the hard work you've put in for this race! The hay is in the barn, so to speak. Congrats to Lisa F., who completed the Seattle Half Marathon last week. Seven of us are joining up in Vegas, and good weather coupled with a flat course should mean a great race day! A few final notes:
1. TODAY is the last day to register online. Go to the race website for all information regarding registration, course maps, expo, etc. You CAN register at the expo.
2. We are doing a group run on Saturday at 9am. We'll meet in the Luxor lobby and head out for an easy 20:00.
3. Dress in layers. There will be a bag dropoff on race morning, but you may want to wear something you can remove en route. You can take off what you're wearing, but you can't put on what you don't have :).
4. The award for longest travel goes to....Chilly. If he makes it to this race from Hong Kong, I owe him a beer or two. Hope you make it, my friend.
Feel free to post any questions/comments (is anyone reading this? :)). See you in a few days!
1. TODAY is the last day to register online. Go to the race website for all information regarding registration, course maps, expo, etc. You CAN register at the expo.
2. We are doing a group run on Saturday at 9am. We'll meet in the Luxor lobby and head out for an easy 20:00.
3. Dress in layers. There will be a bag dropoff on race morning, but you may want to wear something you can remove en route. You can take off what you're wearing, but you can't put on what you don't have :).
4. The award for longest travel goes to....Chilly. If he makes it to this race from Hong Kong, I owe him a beer or two. Hope you make it, my friend.
Feel free to post any questions/comments (is anyone reading this? :)). See you in a few days!
Sunday, November 9, 2008
Eat and Run?
I received a great question in the comments section regarding whether or not to refuel during a half marathon. I posted the answer to this question in the recent newsletter that I recently sent out to you. If for some reason you did not receive it, please let me know! Along with the nutrition article, there are other important tidbits, such as the importance of layering, injury prevention, and two Featured Athletes. Check it out! And again, if you have any questions, please ask. We're only a month away from the race!!!
Thursday, September 25, 2008
Check the Comments Section/Post on Most Recent Entry...
Runners,
I LOVE that you are all using the blog to field such great questions. Thank you! If you do post a question, please post the question on the most recent post so I can find it. If it is a personal, quick question, I'll answer it in the comments section. If it's a larger question which would be better in its own post, then I'll just devote an entire post to it.
If you have a private question that you don't wish to share with the group, PLEASE feel free to email me. The blog saves me time by answering a few similar questions at one time, but if it's something that you really need and you'd rather not share with the group, by all means email me.
Thanks!
-Coach Cami
I LOVE that you are all using the blog to field such great questions. Thank you! If you do post a question, please post the question on the most recent post so I can find it. If it is a personal, quick question, I'll answer it in the comments section. If it's a larger question which would be better in its own post, then I'll just devote an entire post to it.
If you have a private question that you don't wish to share with the group, PLEASE feel free to email me. The blog saves me time by answering a few similar questions at one time, but if it's something that you really need and you'd rather not share with the group, by all means email me.
Thanks!
-Coach Cami
Monday, September 8, 2008
Strength Training Pictures
Below are pictures of many of your strength training exercises for the month. Thanks to my expert demonstrators, who graciously agreed to be models at the crack of dawn this morning in Central Park. Please let me know if you have any questions.
Also, I'm still getting emails w/questions about the program. If you have questions, please use the blog to ask them. Just click on "comments" for the most recent post, and ask your question. This enables the group to benefit from the answer, and it allows me to answer the same question only once on the blog. You can also use the blog to get to know each other if you wish--creating conversations about local races and any other info you wish to discuss.
Crunch: Come up just until you feel tension.
Opposite Elbow to Knee (repeat w/same elbow to knee)
Chin to Ceiling
Superman Pose
Plank: pull in belly button towards back (away from your belt), and keep your back flat.
Rotating Plank: Bring knee to outside of opposite elbow, keeping your back straight and abs engaged.
Lateral Squats Start Position
Lateral Squat Second Position. Return to center and repeat w/opposite leg for one repetition
Have a great training week!Coach Cami
Friday, September 5, 2008
5x, 3x, Optional: what do these mean?
More great questions from the group. Though I've described this on Page 2 of the program, let me go into further detail...
5x means "5 times," or 5 repetitions. So, if the workout says " 5x:30 build spread throughout run" or "5x:30 build," it means that somewhere in that run, I'd like you to do 5 repetitions of :30 increases in speed. You get faster throughout the :30, so that at the end you're at about 80% of as fast as you can go. The key is to do this GRADUALLY throughout the 30 seconds. It doesn't matter where in the run you do these (not in the first or last 5 minutes), as long as you are fully recovered between them.
For the 5x1:00 fast, you're doing five repetitions of 1:00 at a pace that you can't talk at, with 1:00 (1 minute) in between each. Do this in the middle of the run.
The purpose of these changes in tempo is to keep you from "settling in" on the run. Often times, most of us get complacent in our pace somewhere along the way. All these do is get a little speedwork without being too taxing, and at the same time increasing your run cadence.
Hope this helps!
Cami
5x means "5 times," or 5 repetitions. So, if the workout says " 5x:30 build spread throughout run" or "5x:30 build," it means that somewhere in that run, I'd like you to do 5 repetitions of :30 increases in speed. You get faster throughout the :30, so that at the end you're at about 80% of as fast as you can go. The key is to do this GRADUALLY throughout the 30 seconds. It doesn't matter where in the run you do these (not in the first or last 5 minutes), as long as you are fully recovered between them.
For the 5x1:00 fast, you're doing five repetitions of 1:00 at a pace that you can't talk at, with 1:00 (1 minute) in between each. Do this in the middle of the run.
The purpose of these changes in tempo is to keep you from "settling in" on the run. Often times, most of us get complacent in our pace somewhere along the way. All these do is get a little speedwork without being too taxing, and at the same time increasing your run cadence.
Hope this helps!
Cami
Tuesday, September 2, 2008
Training Cycles: BT1--What does it mean?
Great question in the comment section: what does BT1 BT2 BT3 mean?
BT refers to "base transition," which is the cycle of training that we're in. Every aspect of the training has an objective, categorized by major "cycles" of training. These cycles, ideally, are put together for an entire year, but they can also be used for a block of training with a specific objective. For this block Base Transition refers to the time of laying the foundation for training, doing a little bit of speed or hill work, but only in short bursts to get the legs to turn over. The rest of the time serves to build up your foundation. You need to build up a solid foundation of endurance for your joints, ligaments, and muscles to withstand the additional mileage required for a half marathon.
There is a time and a reason for everything! :)
-Cami
BT refers to "base transition," which is the cycle of training that we're in. Every aspect of the training has an objective, categorized by major "cycles" of training. These cycles, ideally, are put together for an entire year, but they can also be used for a block of training with a specific objective. For this block Base Transition refers to the time of laying the foundation for training, doing a little bit of speed or hill work, but only in short bursts to get the legs to turn over. The rest of the time serves to build up your foundation. You need to build up a solid foundation of endurance for your joints, ligaments, and muscles to withstand the additional mileage required for a half marathon.
There is a time and a reason for everything! :)
-Cami
Off and Running!
Let the training begin!
If you have registered for the team, you should have received your schedule for September's training. If for some reason you did not receive it, please let me know.
Training is broken into two groups: Blue (beginner) and Silver (intermediate). My assessment of your group placement was based on your fitness level/experience as highlighted on your questionnaire. If you did not return your questionnaire, I placed you in the blue group.
If you have not yet turned in your liability waiver, you aren't authorized to begin the program. Please send it either by scanning or snail mailing it as soon as possible. Thank you!!!
This week's blog posts will address the structure of the program, first by posting descriptions/demos of the strength training that accompanies this program. The strength training can be done at home, without equipment, so it should be easy and convenient for all.
Feel free to post here w/questions and comments and to "meet" each other!
-Coach Cami
If you have registered for the team, you should have received your schedule for September's training. If for some reason you did not receive it, please let me know.
Training is broken into two groups: Blue (beginner) and Silver (intermediate). My assessment of your group placement was based on your fitness level/experience as highlighted on your questionnaire. If you did not return your questionnaire, I placed you in the blue group.
If you have not yet turned in your liability waiver, you aren't authorized to begin the program. Please send it either by scanning or snail mailing it as soon as possible. Thank you!!!
This week's blog posts will address the structure of the program, first by posting descriptions/demos of the strength training that accompanies this program. The strength training can be done at home, without equipment, so it should be easy and convenient for all.
Feel free to post here w/questions and comments and to "meet" each other!
-Coach Cami
Tuesday, August 26, 2008
Registration/Signup Info
For those of you registering for the Virtual Training Team, here are a few notes:
1. You do NOT have to go to Vegas: If, for whatever reason, you can't join the party but want to join the training, follow along with us. Join the Virtual Training Team, and I'll help you find a local race. For those of you in this situation, feel free to answer in the comments section--let me know where you're from--and I'll find some suggested races in your area. I have athletes scattered all over the country/world, and I can get the scoop on the best races in just about every major city in the US.
2. If you are going to Vegas: register for the race. If you have trouble, contact me. Book your accomodations shortly, as 10k-plus runners descending on Vegas = limited accomodations.
3. If you have not registered for my program, please do so. You can go to http://teamwildblue.com/coaching_services and click on the Paypal link under the Virtual Training Team. You can pay by either credit card or your paypal account.
4. Once you register, you'll receive a liability waiver and questionnaire, as well as additional instructions. In an effort to make this program as personalized to the group as possible, I must get input from you, so please email the questionnaire back as soon as possible.
TRAINING STARTS SEPTEMBER 1ST!!! Get your shoes, get your gear, and get ready for some fun! :)
Coach Cami
1. You do NOT have to go to Vegas: If, for whatever reason, you can't join the party but want to join the training, follow along with us. Join the Virtual Training Team, and I'll help you find a local race. For those of you in this situation, feel free to answer in the comments section--let me know where you're from--and I'll find some suggested races in your area. I have athletes scattered all over the country/world, and I can get the scoop on the best races in just about every major city in the US.
2. If you are going to Vegas: register for the race. If you have trouble, contact me. Book your accomodations shortly, as 10k-plus runners descending on Vegas = limited accomodations.
3. If you have not registered for my program, please do so. You can go to http://teamwildblue.com/coaching_services and click on the Paypal link under the Virtual Training Team. You can pay by either credit card or your paypal account.
4. Once you register, you'll receive a liability waiver and questionnaire, as well as additional instructions. In an effort to make this program as personalized to the group as possible, I must get input from you, so please email the questionnaire back as soon as possible.
TRAINING STARTS SEPTEMBER 1ST!!! Get your shoes, get your gear, and get ready for some fun! :)
Coach Cami
Monday, August 25, 2008
Last Call--Las Vegas Half Marathon Training Program
This is the LAST WEEK to sign up for my Las Vegas Half Marathon Virtual Training Team. In order to have a program personalized for the athletes, I must have a committed head count this week. Please go to www.teamwildblue.com for details and to pay for the program. Feel free to contact me with any questions!
Coach Cami
Coach Cami
Sunday, August 17, 2008
0.02 Seconds of Fame
In light of the media attention devoted to swimming lately, there is understandably a lot of new and rekindled interest in the sport, which of course makes coaches VERY excited. Hey, any way I can get someone to get out of their comfort zone and try something new or revisit a sport, I'm all for it. In any event, here is a clip of me discussing the frenzy while teaching my friend Terrence the butterfly (thanks T!!! :)).
http://www.msnbc.msn.com/id/3032619/#26202532
Cami
http://www.msnbc.msn.com/id/3032619/#26202532
Cami
Thursday, August 14, 2008
Cholesterol, Anyone?
For those of you strung out on Olympic coverage, one of my athletes (thanks PJ!) passed on this link detailing Michael Phelps' typical daily diet:
http://blogs.wsj.com/health/2008/08/13/the-michael-phelps-diet-dont-try-it-at-home/
A few excerpts of note:
"Breakfast: Three fried-egg sandwiches loaded with cheese, lettuce, tomatoes, fried onions and mayonnaise. Two cups of coffee. One five-egg omelet. One bowl of grits. Three slices of French toast topped with powdered sugar. Three chocolate-chip pancakes.
Lunch: One pound of enriched pasta. Two large ham and cheese sandwiches with mayo on white bread. Energy drinks packing 1,000 calories.
Dinner: One pound of pasta. An entire pizza. More energy drinks. "
http://blogs.wsj.com/health/2008/08/13/the-michael-phelps-diet-dont-try-it-at-home/
A few excerpts of note:
"Breakfast: Three fried-egg sandwiches loaded with cheese, lettuce, tomatoes, fried onions and mayonnaise. Two cups of coffee. One five-egg omelet. One bowl of grits. Three slices of French toast topped with powdered sugar. Three chocolate-chip pancakes.
Lunch: One pound of enriched pasta. Two large ham and cheese sandwiches with mayo on white bread. Energy drinks packing 1,000 calories.
Dinner: One pound of pasta. An entire pizza. More energy drinks. "
Travel Deals from Seattle
For all Seattle runners who are Vegas bound, my sister found a great deal on Travelocity: airfare plus 5-nights hotel at the Luxor for $438.00. www.travelocity.com
If anyone else has any great deals on airfare/hotel combos or otherwise, feel free to either send them to me or post them in the comments section!
Coach Cami
If anyone else has any great deals on airfare/hotel combos or otherwise, feel free to either send them to me or post them in the comments section!
Coach Cami
Monday, August 11, 2008
Olympic Lessons...
Like most red-blooded American athletes, the Olympics for me are magical. And although I'm watching them on the couch with a cold beer rather than being there as an athlete, the excitement is still the same--like when my Mom used to let me stay up to watch a movie with her. I'd take the obligatory nap, eyes, squinted shut in the dead giveaway of faked mandatory sleep, only to prop my eyelids open later that night while falling asleep on her lap.
While these days I beg for the aforementioned nap, staying awake was no problem while watching the swim events last night, particularly the men's 4x100. For those of you who missed it and aren't swimming buffs, you'll still appreciate the quintessential battle: Trash-talking by the French, a seemingly impossible team to beat by the US, then the come-from-behind finish--a half a body length, to be exact--for the US to take the gold and Michael Phelps to continue his winning ways.
This team taught me a great deal, as have so many of the other events thus far in the games, namely the few following points:
1. It Ain't Over Til It's Over: Nope, not until that fat lady is singing. You never know when your time will come. You never know when a window of opportunity becomes an answer to your hard work. In men's gymnastics, it was two twin brothers dropping out which gave one guy the chance of his life after being denied Team USA status for two Olympics, and he is now the bedrock of their team. For the 4x100 men, it was an anchoring French athlete tightening up while our anchor gave the lunge of his life to the wall.
2. There is more than one way to skin a cat: As we've seen from all our swimmers, there are differing techniques in every stroke, different body types, different ages, and most importantly, differing training philosophies, and ALL work. The key, resonating ingredient in all of them, though, is an unwavering faith in their system. The athletes, know their bodies, know what works, and follow that path. The anchor for the US team has been coaching himself for two years, while Phelps has been with the same coach since he was 11 years old. Quiet your mind to the chatter around you, and stick with what you know works. Stick to your plan. Stick to your guns.
3. Never Give Up: There is always an air of uncertainty, and that is what makes sport so attractive. In a long race in particular, but in all competition, the reward doesn't always go to the swiftest, but often to the one who sticks with it.
Thanks for letting me wax philosophical, and may these games be as enchanting to watch for you as they always are for me. And mom, I promise to go to bed on time once they're over :).
Coach Cami
While these days I beg for the aforementioned nap, staying awake was no problem while watching the swim events last night, particularly the men's 4x100. For those of you who missed it and aren't swimming buffs, you'll still appreciate the quintessential battle: Trash-talking by the French, a seemingly impossible team to beat by the US, then the come-from-behind finish--a half a body length, to be exact--for the US to take the gold and Michael Phelps to continue his winning ways.
This team taught me a great deal, as have so many of the other events thus far in the games, namely the few following points:
1. It Ain't Over Til It's Over: Nope, not until that fat lady is singing. You never know when your time will come. You never know when a window of opportunity becomes an answer to your hard work. In men's gymnastics, it was two twin brothers dropping out which gave one guy the chance of his life after being denied Team USA status for two Olympics, and he is now the bedrock of their team. For the 4x100 men, it was an anchoring French athlete tightening up while our anchor gave the lunge of his life to the wall.
2. There is more than one way to skin a cat: As we've seen from all our swimmers, there are differing techniques in every stroke, different body types, different ages, and most importantly, differing training philosophies, and ALL work. The key, resonating ingredient in all of them, though, is an unwavering faith in their system. The athletes, know their bodies, know what works, and follow that path. The anchor for the US team has been coaching himself for two years, while Phelps has been with the same coach since he was 11 years old. Quiet your mind to the chatter around you, and stick with what you know works. Stick to your plan. Stick to your guns.
3. Never Give Up: There is always an air of uncertainty, and that is what makes sport so attractive. In a long race in particular, but in all competition, the reward doesn't always go to the swiftest, but often to the one who sticks with it.
Thanks for letting me wax philosophical, and may these games be as enchanting to watch for you as they always are for me. And mom, I promise to go to bed on time once they're over :).
Coach Cami
Wednesday, August 6, 2008
Race Day Weather
A good question from one of the athletes out of Seattle is in regards to the race day temperature. While anything is possible in a desert plateau scenario (hey, anything is possible in Vegas, for that matter :)), the average high for December is 58 degrees, while the low is 34 degrees. See link below for monthly averages:
http://www.vegas.com/weather/averages.html
It may very well be a chilly morning but could warm up to a perfect day. Start time is at 6:07am, so it will likely be chilly. We'll talk about the importance of layering once training commences. Hard to think about while we're running in 90+ temperatures right now, but hey, it will be here before you know it.
- Coach Cami
http://www.vegas.com/weather/averages.html
It may very well be a chilly morning but could warm up to a perfect day. Start time is at 6:07am, so it will likely be chilly. We'll talk about the importance of layering once training commences. Hard to think about while we're running in 90+ temperatures right now, but hey, it will be here before you know it.
- Coach Cami
Hotel Accomodations Going Fast
While the race has not yet sold out, the hotel accomodations very well could. With 10,000 people descending on Las Vegas for the weekend, it's inevitable that the hotels will be maxed.
As of today, Mandalay Bay was maxed out on ITS website. However, it was NOT full on the RACE website. The race is offering a discount at Mandalay Bay Luxor, and Excalibur hotels, so go to its site at this link http://lvmarathon.com/Travel.217.0.html (or click on LV Hotel Accomodations under "fun/useful links" on the right). I'll be in contact w/the race director about accomodations as well and will keep you posted.
Long story long--get registered, and get your hotel soon!!!
Cami
As of today, Mandalay Bay was maxed out on ITS website. However, it was NOT full on the RACE website. The race is offering a discount at Mandalay Bay Luxor, and Excalibur hotels, so go to its site at this link http://lvmarathon.com/Travel.217.0.html (or click on LV Hotel Accomodations under "fun/useful links" on the right). I'll be in contact w/the race director about accomodations as well and will keep you posted.
Long story long--get registered, and get your hotel soon!!!
Cami
Monday, August 4, 2008
Website is UP!!!
Finally, after years of coaching and a fair amount of procrastination, I'm successfully launching into the 21st Century :) The website is up and running. Here's the skinny:
- website is www.teamwildblue.com
- If you're signing up for the training program, you can pay via credit card under coaching services. If you're an online athlete, you can pay here too.
- Info on the race is under LV Half Marathon Virtual Training Team Link
If there is anything you'd like to see on the site (or here, for that reason), speak up--post a comment on here or send me an email.
Have a great night--one of my runners took me to the CLEANERS this morning in Central Park (you know who you are :)), and I'm pooped. Love seeing you guys get faster, but it does have its consequences!!!
- website is www.teamwildblue.com
- If you're signing up for the training program, you can pay via credit card under coaching services. If you're an online athlete, you can pay here too.
- Info on the race is under LV Half Marathon Virtual Training Team Link
If there is anything you'd like to see on the site (or here, for that reason), speak up--post a comment on here or send me an email.
Have a great night--one of my runners took me to the CLEANERS this morning in Central Park (you know who you are :)), and I'm pooped. Love seeing you guys get faster, but it does have its consequences!!!
Monday, July 28, 2008
Training Program Info
Training Program Information
Duration: 13 weeks; begin training 01 Sept
Goal:
Includes:
- Specific run workouts (3-4/week) based on beginner and intermediate abilities- Workouts focused and based on the group and individual questionnaire
- Program created based on group’s input and ability levels
- Supplemental workout recommendations for non-running days
- Access to online blog for comments/questions
- Monthly Newsletter from your coach—questions, race topics—everything you need to know to help you prepare for race day.
- A great winter goal before the holidays! Grab your friends for a fun and challenging experience!
Cost: $75 for entire program, less than $25/month
Training in NYC: If you'd like to train here in the city, please contact me. Additional fee applies.
Can’t do the race but still want to train?
Join the training program anyway, and follow along. There are a lot of races around that timeframe and may be one in your local area—or run w/friends!
Reply directly to me at camicoach@yahoo.com with your intent to join—more information will follow, including liability waiver and questionnaire
Date: Sunday, 7 December 2008
Location:
Host Hotel:
Race Cap: 10,000 racers for half-marathon—the race grew over 50% last year, and it WILL fill up!!!
Entry Fee: $85 (fee increases as date gets closer)
Additional Features: Running Elvises—LOTS of them!!!
Registration Link: http://www.lvmarathon.com/Registration.212.0.html
Race Website: www.lvmarathon.com
Calling All Athletes...
Athletes and Friends,
As you may know, I’ve moved from the capacity of multisport athlete to coach, and I’m very much loving my job. To that end, I wanted to find a fun and rewarding goal for my athletes—some of them want a party with a race, while others want a race with a party. I settled on the Las Vegas Half Marathon as a site for both! I also wanted to create something affordable while still being personal. I’m creating a training program specific to this race, catered to the needs of the athletes who elect to join this group. The details for this Virtual Training Group are in the next post.
This is entirely a grassroots effort. It is my hope that groups of friends will see this as a great opportunity to meet up in a warmer place while having a goal to keep them honest before the holidays kick into full gear.
Please pass this on to as many people as you think would be interested and gain from the experience. This is time-sensitive, as the race fills very quickly. So tell your girlfriends, guy friends, make some friendly wagers…and I hope to see some of you in Vegas!
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