The Child of a Runner.

Me: How was school?
11 yr old son: Good. We had Cross Country. I trained a guy.
Me: You did what?
11 yr old son: I was Jack’s personal trainer.
Me: Tell me more.
11 yr old son: Well, we had to do laps around the school. He went out way too fast and had to walk. I caught up to him and told him he had to pace himself and told him to run with me. So he did. We ran together. And we finished 2nd. John beat us but not by much.

Day 2
Me: How was school?
11 yr old son: Good. We had cross country again. This time I got a whole bunch of guys to run with me. I told them the key was to pace themselves. I was *this* close to beating my record yesterday but the teacher blew the whistle when I was 5 ft away from the end so we had to stop. I finished second again. John won again.
Me: You should have ditched the guys and sprinted. You could have been first.
11 yr old son: Whaa?? No way man. And leave my friends? That’s cheap.
Me: No, that’s competition.

Apparently the training that my kid did for his 5K race 18 months ago stuck. That’s cool. While I’m slightly disappointed that my progeny doesn’t have a competitive bone in his body right now, I think that in today’s environment where competition -> greed -> shareholder value is ripping apart our economy/the fabric of our society, his desire to help others instead of helping himself is a good thing. The fact that he wants to help others succeed at running? That’s AMAZING.


Fueling the Jet; The Importance of Eating Right for Training

I had a number of posts drafted that I didn’t quite feel were complete. After far too much time away from here, I’m back. This is old but I think the message is worth stating, even with the stale-dated reference to marathon training and a household plague. Enjoy!

I had an off-week this week. And by off, I don’t mean it was a step-down week. I mean out of the 4 of us in this household, I was the only one who wasn’t sick. And by sick I mean, 3 saw a doctor and 1 landed in Emergency in the hospital. So yeah, you could say it was an off week. It was tough, training-wise.

I managed to get almost all of my marathon training mileage done. I was short by approx. 2k. That’s quite remarkable considering everything. I ended up with a lack of sleep and not eating as well as I would normally. The importance of sleep and eating well during training was driven home when I attempted a 10K run. I lasted 2K and pulled the plug. Too tired, too much wind to fight, too exhausted to fight anything.

I came home frustrated and realizing that along with missing sleep, I really needed to focus on eating properly if I was going to train at my maximum potential. What does that look like for me?
– lots of water every day
– 3 square meals plus one or two snacks per day, depending on my activity level for the day
– eating enough protein (0.80 g/kg of body weight/day)
– eating a wee bit before my long runs (Note to self: make oatmeal the night before)
– eat lots of fruits/vegetables daily

I was definitely short on water this week and didn’t eat with any regularity at all. It showed. My 21k long run was much more difficult than the 19.5k I ran last week. In addition to being a more difficult run, I’m paying for it today. Lots of stiffness and muscle soreness and that’s after moving around today, a hot bath, and lots of good food.

Are you currently training? Eat right every day. It counts for a lot and will make your workload a lot easier. Put down the ice cream and reach for an apple; you’ll thank yourself for it.

What did you do today?

What are you training for?  What did you do today?  Use the comments section below and let me know what you’re up to, even if it’s just a rest day.  Rest days are just as valuable as training days.  Without them, you won’t see any improvement in your performance.

So you want to run a 10K race?

I’ve managed to talk a few friends into joining a 10K race.  For most of them, it will be their first 10K.  What an exciting time!  If you’ve ever considered running a 10K race and didn’t because you weren’t sure where to start, here are some training plans to check out:

Jeff Galloway has a special place in my heart.  It was his 5K plan that I followed to complete my first 5K.  I find his plans easy to follow with just the right amount of running for a novice runner and a great amount of rest if you want/need it.  Not sure where to start?  I recommend this one.

I like Hal Higdon’s plans.  He always puts a good number of cross training days in his plans and you can use those as rest days if you find you’re pretty tired and could use the extra rest.  Having said that, I would recommend that his plans be adapted by someone who’s already run a 5K.  The first run of 4K may seem intimidating to anyone who hasn’t run that distance already.

This is an interesting plan because it gives you different plans based on what your goals are, with the first goal being to finish and the second being to finish in less than 1 hour.  This is a good plan for someone who just wants to finish.  It is an 8 week plan so it gives you a few weeks before you need to start.  I would suggest you get out there and run 3x/week for 20 mins in the 2 weeks preceeding the start of this plan, to help get your fitness level up.

Of course, there are a tonne of plans out there so if none of these appeal to you, give Google a whirl and see what you come up with.

Good luck!

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