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
Thursday, September 25, 2008
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
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