What’s in your training plan?

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You did it.  You signed up.  You're IN.  Now what?

Time to put a plan in place.  Whether you're setting out to run your first 5k, your thirty fifth marathon, or SLO marathon on April 26 (with me!), it's always a good idea to get a plan in place.  Now, there are numerous plans you can find online.  Many are free, which is cool.  As a coach, I write training plans for my clients and I take everything into consideration when writing the plan:  your schedule, fitness level, goals, any obstacles that could get in the way of your training – like trips or events coming up, the environment, etc.  I will also make adjustments as necessary once you're into the training.  Sometimes things come up, like injuries, illness, and sometimes you're pacing so well that we increase the work load to get you to a faster finish.  It all depends, a lot can happen in the months leading up to a race.

Here's what you need in your plan:

A goal.  Would you love to finish your half in under 2 hours?  Maybe this is your first marathon.  Write it down.

Print or get a calendar.  Mark down your race day.  Now, start working your way backwards and figure out how many weeks until you race.

You've absolutely got to plan your runs in order to gradually increase the mileage and incorporate the long run days into your calendar.  This is your periodization.  The first phase is base training, when you run within your aerobic zone – slow, easy, steady.  Next incorporate the key workouts: the long run.  Add speed work (intervals, hill repeats, stadium stairs) to make you faster.  You've also got to plan your rest & recovery days – no if's and's or but's.  Mix in your stretch, roll, and strength training days… and voila!

Be sure to plan for gear:  shoes, clothing, fuel belt, heart rate monitor.  There is a plethora of gadgets and goodies that runners love to use.  Try everything before race day.  Practice using and wearing these items especially in your long run.  Just like practicing your gear…you gotta practice your fuel and nutrition.  Never try anything new on the actual day of the race.

As you complete your run/workout, check it off on the calendar.  There's a fun sense of accomplishment by doing this.  I like to add up my mileage at the end of the week and also at the end of the month.  Look at all those miles!  

Trust your training!  You can do this!  See you at SLO!

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Move, Nourish and Rejuvenate

Can you image staying at a cozy beach house with your own organic chef, personal trainer, and cherished friends?  Consider how this opportunity would allow you to feel supported and allow you take your health and wellness to a whole new level.

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I have always dreamed of having the means to offer this kind of weekend.  I'm passionate about helping people realize that the three components of good health are 1. nutrition, 2. exercise, and 3. recovery (which includes sleep and stress relief).  We need to take care of ourselves in order to care for others, live a life of vitality, and set an example to friends and family.  At the urging of one of my mentors, I put this dream out there to the universe and within one year, it became a reality.  I was able to connect with Chef Suzanne Landry and a beach house owner.  We worked together to come up with Rejuvenation Retreats.  We are now into the second year of holding these retreats.

I put a lot of work into the plan:  Guests are welcomed on Friday evening with a light dinner, introductions and a guided meditation to set the tone for a relaxed weekend.  Saturday brings walking or running near the beach, nutrition classes, cooking demonstrations, core & stretch exercises and gentle introductions into new ways of movement such as pilates and hula hooping.   Suzanne prepares amazing meals.  Following dinner, we have a vision board & goal setting activity.  Sunday begins mid morning with yoga on the beach followed by brunch and Q&A with the health coaches.  Massages are offered throughout the weekend to really give that much needed stress relief.  

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And magic happens….

Strangers come together and leave as friends.  Connections are made.  Hearts are opened.  Tears are shed.  Secrets are shared.  Laughter sings out.  There is true magic in the nourishment of a soul, that she receives from other women.  

It is incredibly rewarding for me to meet these women who come as guests.  Each with her own story, her own reason for being here.  I am so blessed in getting to know them over the weekend.   Big hugs all around as the weekend winds down.

As much as Suzanne and I preach nutrition and exercise….it's the letting loose, relaxation, inner soul searching, and self care that can complete a healthy lifestyle.  There is much to be said about real rejuvenation.  

www.rejuvretreat.com

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Tips & Tricks for your next race

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I coach an amazing group of runners.  For some, this is their first race….a half marathon!  Not only are we training for this 13.1 mile race, we are also raising money for a wonderful organization:  Project Understanding.  

 

We’ve spent the past few months following the training plan, watching our nutrition, getting to know one another, working through the pain, learning what works – and what doesn’t, cheering each other on, hitting the pavement and hitting up friends & family for donations.

 

I put together a list of tips and tricks that I hope you will find helpful.  I’ve learned many things the hard way, so hopefully you won’t have to!  Many of you will feel nervous or stressed.  It’ll be hard to sleep the night before, even for some of us more seasoned runners.  Know that you’re not alone!

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1.  Eat what works for you.  Don’t add anything new to your diet in the week or two leading up to the race.  If you’re a clean eater, keep it clean.  Eat a good size breakfast and lunch the day before the race and then something very light for dinner (I have a salad).  I’ve seen too many people have issues with the race day carbo-loading spaghetti dinner…especially if they don’t normally eat lots of pasta in their usual diet. 

 

2.  Get all your stuff ready the night before the race.  Shoes, socks, clothing (appropriate for how the weather will be that day – dress for 20 degrees warmer than the forecasted temp), fuel belt, hat, sunglasses, sun screen, body glide, lip balm, gel or other fuel, attach timing chip to your shoe and pin your number to your shirt or race belt.

 

3.  Rest up in the days before the race.  Stay off your feet as much as possible.  Hopefully you’ve been heeding the training plan and tapering.

 

4.  Arrive early.  You don’t want to add extra stress with trying to find parking, your buddies, or check in.  You’ll want to do some warm up exercises and use the bathroom before race time. 

 

5.  Items to stash in your belt:  Aside from the regular stuff – water bottle, gels, phone (in a protective case or baggie)

•  cash (in a baggie, so it doesn't get soggy from sweat)

•  individual packes of Sport Guard anti friction towelettes.  You'd be surprised at how many body parts are susceptible to chaffing!  You'll want to address this sooner rather than later.

•  electrolyte replacement tabs like Endurolytes by Hammer.  Some runners use individual salt packets.  If it's a humid day, you may need this.

•  extra tissue (in a baggie, so it doesn't get soggy from sweat).  Thousands of runners are using the porta-potties.  Need I say more?

•  individual pack of wet-ones hand wipes.  For after the porta-pottie.

 

6.  Don’t be surprised if everything doesn’t go according to plan.  In fact – it seems like something inevitably goes wrong.  Shake it off.  Chalk it up to a learning opportunity.  Having a ‘plan B’ is good.

 

7.  Run your race.  It can be intimidating being out there amongst thousands of runners who all look like pros.  It’s easy to get caught up in the excitement – and seeing so many people going so fast!  Yes, it’s a race – but remember it’s about you accomplishing your own goal.  Take it at your own pace, trust your training.  Remember – you are a runner!

 

After the race:  Enjoy yourself!  Walk around the expo, talk to other runners, check out the vendors.  It's a good idea to keep moving so you don't tighten up.  Get something to eat.  Get a massage.  Get a beer and celebrate.  One of my favorite things to do after the Ventura Marathon is jump in the ocean!  That sand and cold water feel amazing on tired feet and legs.  It's a great race in a great location.  The director and staff of this race work very hard to provide us with an awesome race!

 

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Questions or comments to add?  Contact me!

 

 

 

 

 

 

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Stop wasting your money on personal training

Sound crazy coming from me?  I'm a personal trainer.  

I want you to get the very MOST out of your training sessions.  The reason that I do what I do – train people – is because I truly want to help you be a healthier, fitter, and more confidant version of yourself.  I have clients of all fitness levels and each with their own goals.  I love seeing them progress and overcome obstacles probably more than they do.  In order to really make progress, one must practice good health every day…not just that 30 minute or hour session a couple days a week.  It is my purpose and passion to guide you on your fitness journey in a safe and motivating environment.  When you purchase personal training sessions, you are making an investment in your health – and in your future.  Get as much as you can out of those sessions, and it will be well worth every penny.

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Here are my top ten tips to get the most out of your personal training

1.  Eat.  But not 15 minutes before your session.  Good nutrition is key.  I always want my clients to be fueled for the day and for the workout.  Don't skip breakfast.  If you have an early morning session, give yourself enough time to get something into your system, like a protein shake or oatmeal…and allow time for it to digest.  Pushing through a hard workout on empty doesn't get you where you need to be, you will loose steam.  You'll also be prone to over eat after the session because your body is starving.

2.  Be on time.  In fact, be a little early.  If you have a 30 minute or hours session with me, I expect you to get your 10 minute warm up before we jump in.  This way we can spend more time on the workout and focusing on your goals.  I may have clients after you, so if you are 5 or 10 minutes late – your session will be that much shorter.

3.  Talk to me.  Communication is key.  I need to know if you have any injuries, illnesses, and other physical pain.  The last thing I want to do is aggravate an injury.  Ask questions.  Don't lie, especially when I ask questions (like about your food diary), you're only stalling your own progress.  

4.  Visualize your success.  Keeping a positive attitude and seeing yourself succeed will accelerate your progress.  The brain is a powerful tool.  When you see yourself with muscle tone, slimmed waist, or running a faster 5k you will manifest it.  You will give yourself the willpower needed to reach that goal.

5.  Drink water.  Being well hydrated will keep your muscles from becoming fatigued too soon.  Also, dehydration will cause muscle cramps.  Stay away from sports drinks like Gatorade (just adds more calories and is full of ingredients that I can't even pronounce).  

6. Schedule your sessions AND your homework.  Put it on the calendar, you'll be much more likely to fit it in your day and get it done.  It's okay to schedule time for yourself!

7.  Recover.  Your body needs time to rest and recover.  This is where you actually make changes in your body.  Sleep!  Get 6 – 8 hours per night.  You need it.

8.  Put your heart into it.  Wearing a heart rate monitor will give you all kinds of cool information.  We'll know exactly how many calories your burning, what zone you're working in, and I can tell when I need to push a little further and when to back off.  

9.  Bring your own water bottle and yoga mat.  Water for sure – and the yoga mat is just a suggestion because we see a lot people at the studio/gym.  You don't want those germs, do you?

10.  No whining.  You're paying me to give you a workout.  Let's not make it an unpleasant experience.  Be open to new moves.  I'm certified and know what I'm doing.  I am continually furthering my education with research, classes, and certifications…so trust me.

I'm lucky.  I have the best clients in the world and I truly enjoy the work I do.  If there is ever a time you have any questions about fitness & health, please ask!

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Small Town, Big Race

And a beautiful town at that!

My first race ambassadorship assignment couldn't have been any better.  This Racing Staff at SLO Marathon really know how to put on a race!  I can't tell you how impressed I was by the entire weekend.  I've done a lot of racing in my time and understand how much work it takes to create a racing event.  Even through a rain storm on Friday afternoon, they were smiling with positive attitudes.  Every detail obviously thought out and taken care of by staff members and volunteers with genuine enthusiasm.  They made us feel truly welcome.  Even as I was leaving the expo at Madonna Inn, driving through the lot, the parking attendants were so adorable as they waved and smiled, sending me on my way with good wishes.  Kudos to SLO marathon!

This is the first time I've raced at SLO.  The course is absolutely beautiful.  Every mile of the race, from downtown San Luis Obispo,  to the vineyards, through the charming neighborhoods, and over a bridge to the Madona Inn trail, were beautiful sites to see.  The entire course seemed to be lined with adoring & energetic fans.  The local cheering crowd is one of the best I've seen in my racing career.  Thank you so much for the fun signs, cheers of encouragement, and motivation.

I am so excited for this race again next year!  Register for the SLO marathon, half marathon or 5K here. You'll be glad you did.  If you do so before May 4, you'll save a bundle.   San Luis Obisbo is a fantastic destination to visit for the sites, the food, the friendly atmosphere, and of course to RUN! 

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