Video — Hitting the Wall (Episode 3-6)
Any marathon runner, or prospective marathon runner at that, has heard the term "hitting the wall". Despite popular belief there is not physically a brick wall somewhere along marathon courses however. But even the best of us have "hit the wall" in a marathon. Today we look at what causes the wall and how it can be avoided. On this week's episode: -- What is "the wall" in a marathon? -- What causes us to run out of gas when running? -- What does it feel like to "hit the wall"? -- What is the secret to avoiding hitting the wall ...
Season 2 – Episode 13 — The Runs on the Run
We started apologizing last week for this week's video. Last week we were looking at what can wrong with runners to make them vomit, barf, or puke. This week, we head south of the border and look at what happens when runners get the runs on the run. And that is not that last of the puns coming this week. There's a serious topic in here. Getting your plumbing working correctly before a marathon is a big deal. But the bottom line is that Coach Joe and Coach Dean are little boys at heart and there is a lot of giggling ...
Season 2 – Episode 28 – Running and Weight Loss
We've found over the years that one of the top reasons people come stumbling upon our blog is that they are looking for an answer to the following question: will I lose weight when I start running? Good question. That's the topic of the conversation today between Coaches Dean and Joe. On this very important episode: - Will you lose weight when you start running? - What types of workouts will enhance weight loss? - What other factors influence weight loss in runners? - Can you be a fat runner? (Yes!) [vimeo]http://www.vimeo.com/12256921[/vimeo] To visit our video pages with links to all of the ...
Coaching Services
[caption id="attachment_946" align="alignleft" width="301" caption="Coaches Dean and Joe"][/caption]Whether you're running your first marathon or trying to cut a few seconds off of your personal best time, our coaches can help. Coaches Joe English and Dean Hebert are expert on-line coaches who can help you achieve your athletic goals. Our coaches have honed their crafts working in person with groups and indivuduals through their practices in Portland and Arizona. As on-line coaches, Coaches Joe and Dean bring their expertise to you wherever you happen to be. We'll interact with you through e-mail and phone to craft the training plans that you'll need ...
Video — Tapering for the Marathon
It's time for Episode 16 in our series and this time we're at a new location: our backyard pool. No, this one's not about swimming or cross-training, but we're talking about recovery for the next couple of weeks. We kick off this section of our discussion talking about tapering for the marathon. In this episode: -- What's a taper? -- Does everyone need to taper? -- How long should a taper be? -- What should you do during the taper? -- Was Coach Dean's year-long taper a good idea? This video is part of our Desert Series, in which Coaches Joe English and Dean Hebert get their ...
Video — Season 2 – Episode 26 — Solitude, Introspection & Meditation
This week on the show, Coaches Joe and Dean sit down by Runner's Lake and take on a more relaxed tone. They might even be sort of zen-like dudes and dudettes. Join us as gurus Joe and Dean take a look at how running might contribute to your sense of inner-peace in the world. Our topic: solitude, introspection and meditation while running. On this episode: -- How can running contribute to a sense of calmness and peace? -- Can time spent running be time of reflection and meditation? -- How can we make the running experience more peaceful? [vimeo]http://www.vimeo.com/11888642[/vimeo] To visit our video ...
Video – Season 2 – Episode 7 — Who is the World’s Greatest Runner?
Well runners, it's time for another gripping episode of our Running Advice and News video series. This week Coaches Joe and Dean get into it: who is the world's greatest runner? A great debate topic? Well that's what we like! So do the coaches agree or disagree on this very subjective topic? Well, we'll say that they seem to agree on the number one spot on the list. But after that it's not so clear. Who is the world's greatest runner? You'll have to watch the video to find out. To watch the video, just click the play button in the video window below. ...
Coaching Services
[caption id="attachment_946" align="alignleft" width="301" caption="Coaches Dean and Joe"][/caption]Whether you're running your first marathon or trying to cut a few seconds off of your personal best time, our coaches can help. Coaches Joe English and Dean Hebert are expert on-line coaches who can help you achieve your athletic goals. Our coaches have honed their crafts working in person with groups and indivuduals through their practices in Portland and Arizona. As on-line coaches, Coaches Joe and Dean bring their expertise to you wherever you happen to be. We'll interact with you through e-mail and phone to craft the training plans that you'll need ...
Video — After the Marathon – What Next? (Episode 3-7)
The marathon is over. The confetti is lying in a pile, swept up by the cleaning crew. Your stinky gear is packed in a little plastic bag and ready to be transported home. So what should you do next after your marathon?
On the show this week, Coaches Joe and Dean look at what comes next after a big race. This episode isn’t really about recovery, but rather the decisions that follow a race.
On this week’s episode:
— What should you do next after a marathon?
— How long should you wait to race again?
— What kinds of goals might you consider for your next event?
— How much time should you take between races?
Click here to link to our video series home page:
To visit our video pages with links to all of the episodes in our last two season, go to:
Season 1 Video Page
Running Advice and News
www.running-advice.com
Filed under:
Videos
Tags: Coach Joe English, marathon, Marathon Running, Race Planning, Running, Running Coaches, Videos about running
Racing — Constantina Dita Headlines Rock N Roll Half Marathon
Virginia Beach, VA — Beijing Olympic Marathon Gold Medalist Constantina Dita of Romania will lead the field in this weekend’s Rock N Roll Half Marathon in Virginia Beach. Along with her crowning Olympic triumph in 2008, Dita won the 2005 IAAF World Half-Marathon Championship held in Edmonton, Alberta, Canada, and also the 2004 Chicago Marathon. Her personal record (PR) for the half-marathon is 1:08:07, set in Chicago in 2006.
More than 20,000 runners will take to the oceanfront streets of Virginia Beach for the 10th Annual Dodge Rock ‘n’ Roll Virginia Beach Half Marathon presented by SunTrust on Sunday, September 5, 2010.
“Many other athletes have told me often that the Virginia Beach race is one of their favorite events of the year, and I am looking forward to my first opportunity to compete there,” said Dita, known as an aggressive front-runner when in form. “It seems every year there is a very deep field of the top runners, so I expect the competition should be great in 2010.”
Chief among her rivals will be fellow Romanian Nuta Olaru, the 2004 Rock ‘n’ Roll Virginia Beach champion, and 2009 Rock ‘n’ Roll San Antonio Marathon champ. Leading the U.S. contingent in the women’s race is 28-year-old Samir Akbar of Herndon, VA. Akbar earned All-America honors and set eight school records while at American University. This past May she finished second at the USA 25km Championships in Grand Rapids, Michigan after winning the Army 10-mile in Washington D.C. on April 11th.
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Marathon Running
Tags: constantina tomescu dita, marathon, Marathon Running, Patrick Ivuti, Rock N Roll Half Marathon, Running, Virginia Beach
Training — How Slow Should My Long-Slow Distance Runs be?
A runner named Gina writes in with a very common question that has to do with pacing in the longest runs in a marathon training plan. Here’s the question and my answer:
I think I’m running too fast on my shorter training runs and I don’t know a) if that’s a problem and b) how to force myself to slow down. According to the McMillan running calculator my tempo runs shouldn’t be faster than an 8:38 and my easy runs should be between 9:36 and 10:06. I pretty much have to force myself to stay at a 9-minute mile for the majority of my runs–even those that get near 11-12 miles. When I run a 10-minute mile I feel like I’m going backwards. Part of this is definitely that I’m pressed for time and part of it is that I just like to run fast (a relative term, but fast for me!).
In fact, many running plans suggest that their runners slow down between 1 to 2 minutes per mile when they doing their longer/slower runs. These runs are usually called the “long/slow distance runs” and this pace may also be used in other “recovery” runs. The idea here is three fold:
1) To maximize the amount of time that you spend out on your runs — because if you can slow the runner down and make what would be a 2 1/2 hour run last 3 hours that’s 30 more minutes logged on the feet. This means that on race day, you will have run closer to the amount of time that you’ll be expecting to run in the race, but with less effort.
Read more…
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Training
Tags: Coach Joe English, marathon, marathon preparation, Marathon Running, marathon training, Pace, recovery, Running
Hood to Coast Relay — Update #2 — Seaside
One of the most last memories of this year’s Hood to Coast Relay was watching my van-mates, most of whom are extremely accomplished runners, hop around peg-legged like a bunch of first-time marathon runners. The accompanying sound, “ouch, ouch, ouch”, which each step really drove it home. Hood to Coast puts a special beating on the legs. Three hard running efforts, hours sitting in a van, little sleep, little to eat. The quads freeze up like a pair of rusty old tractor parts. As I write this, I’m sitting with my legs elevated, to help with the pain myself.
Runner on Road
The race ran smoothly this year for the most part. One notable exception was the grid-lock of vans that happened at the last major van exchange — exchange 30. I happened to be the runner one our team and as I came running down toward the exchange, I came upon the tail end of the line of vans. There’s always a line of vans coming into this exchange, so that wasn’t surprising. The surprise was that I was more than two miles from the exchange. When I past our team van, I thought, “no biggie”, I would just wait for them to get through the traffic at the bottom because we were done running for the day. When I past our other van (van 2), I thought, “huh, that’s not good.” About a quarter mile further down the road, I recognized two of my teammates running along. They had our iPhone (used to collect split times) and they handed it off to me. When I reached the exchange zone, I stood with a number of other runners waiting alone for someone to hand the baton.
In our case, it was only a delay of about four or five minutes. But I’m sure other teams spent much more time waiting there. Grid lock does happen at Hood to Coast sometimes and this year it happened at the last major van exchange.
I have to say that something about the race was a little low-key this year. Most of my favorites were there. Teams like the Go NADS (for North American Distance Sprinters) and the Hot Tamales. But there seemed to be a little less festive mood in the exchange zones. There was more sleeping and less dancing going on.
Be sure to click the READ MORE button for to see photos from the race. See also Update #1 which has more photos from the Hood to Coast Relay.
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Hood to Coast Relay
Tags: Coach Joe English, Hood to Coast Relay, marathon, Marathon Running, Running
Hood to Coast — Update #1 — Midnight 2010
There’s something special about the Hood to Coast Relay. It’s more than running. It’s the little things. Like the smell of the brakes overheating on the vans as the descend from Mt. Hood. Or the smell inside the vans of the musty clothes, soaked runners, left-over food and a hundred other smelly things that cloud the inside of the space. Hood to Coast pummels the senses with contrasts. As a runner, you move from loud to silent, light to utter darkness, exuberance to exhaustion, all within a matter of hours.
Pondering the Start of Hood to Coast 2010
Van 1 is always a challenge for the runners, as they try their hardest not to get caught up in the urge to race too hard and try not to compare themselves to their teammates — efforts that most often fail. The first runner goes out too fast and everyone else wants to “beat” their estimated time. One after the other, the legs become time-trials with the unfortunate effect of making the next two legs so much more difficult. The most experienced runners try to keep things from getting out of hand, taking it a bit conservatively, because they know that it will come back later to them as they blow past their peers, many of whom are walking, later in the race.
There are so many familiar sights and sounds to me as I take on this 11th Hood To Coast. Many of the team names are the same. Many of the runners are even familiar. A woman named Jeanie from the Atlanta Track Club came over and re-introduced herself — we had talked a year ago at the race. There is a comfort to Hood To Coast after you’ve done it many times, but a large number of runners are experiencing it for their first time — right now!
See also Update #2 which has more photos from the Hood to Coast Relay.
Click the READ MORE button below to see some photos from the race.
Read more…
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Hood to Coast Relay
Tags: Coach Joe English, Hood to Coast Relay, long distance running, marathon, Marathon Running, Portland, Relays, Running
Hood to Coast — Coach Joe’s Last Minute HTC Tips
With the Hood to Coast Relay this weekend, I thought it would be a good time to share some final tips that might help make your weekend racing experience a little better. The Hood to Coast Relay is one of my favorite races, but the excitement of the event and the duration can make it really fatiguing on the body. As you head out for the course, keep these simple tips in mind:
[For more tips, see the links at the bottom of this article.]
Coach Dean Hebert at Hood to Coast 2008
Eat! – Make sure to eat right after you run. You want to be eating within 30-45 minutes of each of your first two running legs to help with your recovery from your run and with preparation for the next run. This means that you should carry some foods with you that are at your fingertips, rather than at the next grocery store you happen to come upon. You want to be able to reach into your bag and pop something in you mouth right after you run. There are usually tons of energy bars, gels and other things around, so I’d suggest savory foods that don’t require preparation, such as foil packs of tuna, beef jerky, peanut butter sandwiches and the like.
Read more…
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Hood to Coast Relay
Tags: Coach Joe English, Hood to Coast Relay, marathon, Marathon Running, Oregon, Relays, Running
Video — Hitting the Wall (Episode 3-6)
Any marathon runner, or prospective marathon runner at that, has heard the term “hitting the wall”. Despite popular belief there is not physically a brick wall somewhere along marathon courses however. But even the best of us have “hit the wall” in a marathon. Today we look at what causes the wall and how it can be avoided.
On this week’s episode:
— What is “the wall” in a marathon?
— What causes us to run out of gas when running?
— What does it feel like to “hit the wall”?
— What is the secret to avoiding hitting the wall in a marathon?
And much, much more. 12 full minutes of delightful banter by Coaches Joe and Dean, on this very important topic.
http://www.vimeo.com/14442352Click here to link to our video series home page:
To visit our video pages with links to all of the episodes in our last two season, go to:
Season 1 Video Page
Running Advice and News
www.running-advice.com
Filed under:
Videos
Tags: hitting the wall, long distance running, marathon, Marathon Running, Running, Running Coaches
Short-answer Monday: Coach Joe on Treadmills and Cross-training
It’s time for our bi-monthly feature that I write for the Sisterhood of the Shrinking Jeans. This week we have two running related questions for the column. Keep those questions coming!
Question 1: To cross-train or not to cross-train
Amy writes in the with the following question:
Crosstraining? Seriously? Do I have to? Look, I’m just a fat girl who loves to run. I’m not training for a marathon or anything, maybe I’ll do a 5K or 10K in the fall. I run to help me lose weight (80lbs down 30 or so to go!).I know strength training is important so I’m trying to get more of that in. But the idea of “crosstraining” sort of mystifies me. What exactly is crosstraining? Does a yoga or pilates class at the gym count as crosstraining? Or one of those total body workout class thingies, does that count? I would really rather not sit on a bike for a half hour when I could have fun running. And the elliptical just feels unnatural, and don’t get me started on the StairMasterOfDoom. I could happily run 7 days a week if my schedule would let me. So, do I have to crosstrain? what are acceptable crosstraining activities? And what is an appropriate crosstraining schedule? And what can I do to make it fun?
Good question Amy. I’ll answer this in two parts. The first part has to do with what we call “pleateauing” and the second has to do with the benefits of cross-training itself.
One of the most important things to realize about exercise is that the way that you improve your fitness is to place a load on your body that is difficult for the body to handle. This creates a response, forcing the body to adjust, grow stronger and adapt. This means is that you get better when you push yourself. And, the opposite is also true – you will stop getting better once you are become accustomed to what you’re doing.
Read more…
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Training
Tags: Coach Joe English, cross-training, fitness, general fitness, marathon, Marathon Running, Running, Training, treadmills
Video — Running After Kids (Episode 3-5)
We’re joined on the program by one of Coach Joe’s athletes this week, Kirsten Mitchell of Nevada. Kirsten joins us to talk about a vexing topic for many women runners, including many at the top of the sport — how do you come back to running after having kids?
On this week’s episode:
– Getting back into training after having children
– Balancing life, kids and running
– Dealing with fatigue
– Taking the kids with you on your runs
Click here to link to our video series home page:
To visit our video pages with links to all of the episodes in our last two season, go to:
Season 1 Video Page
Running Advice and News
www.running-advice.com
Filed under:
Uncategorized,Videos
Tags: children, Coach Joe English, marathon, Marathon Running, Running, Videos about running, women and running
Triathlon — Berard, Kanute Claim Second Junior Elite National Titles
SAN DIEGO, Calif. – Past champions Tanelle Berard and Ben Kanute captured the junior elite national titles, and Tamara Gorman and Eli Hemming brought home the youth elite championships Saturday to highlight day one of USA Triathlon’s Junior Triathlon Festival at the Marine Corps Recruit Depot.
Tanelle Berrard wins 2010 USAT Junior Nationals
Berard took the first race of the day in 1 hour, 3 minutes, 25 seconds. She paired with Jennifer Clay (South Elgin, Ill.) to pace the competitors out of the water, and the duo led for most of the bike before a group of five rode together for the final one-half lap entering T2.
From there, Berard pulled away on the first lap of the run. She closed with a 17:46 run split to earn the victory by 44 seconds over runner up Johanna Gartman (Chattanooga, Tenn.), who finished in 1:04:09. “On the run, I knew I had to give it my all so I made sure I was hydrated … and I just gave it all I had,” said Berard.
Abigail Levene (Dublin, Neb.) posted a blistering run split of 16:42 to grab third and round out the podium in 1:04:22.
Read more…
Hitting the Wall (Episode 3-6)
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- Video — After the Marathon – What Next? (Episode 3-7)
- Racing — Constantina Dita Headlines Rock N Roll Half Marathon
- Training — How Slow Should My Long-Slow Distance Runs be?
- Hood to Coast Relay — Update #2 — Seaside
- Hood to Coast — Update #1 — Midnight 2010
- Hood to Coast — Coach Joe’s Last Minute HTC Tips
- Video — Hitting the Wall (Episode 3-6)
- Short-answer Monday: Coach Joe on Treadmills and Cross-training
- Video — Running After Kids (Episode 3-5)
- Triathlon — Berard, Kanute Claim Second Junior Elite National Titles
- Track and Field — Gay and Felix headline sprints in London
- Track & Field — Gay stuns Bolt over 100m in Stockholm
- Short Answers Monday — Reader Questions Volume 1
- Video — The Charity Runner (episode 3-4)
- News — Two new Rock N Roll Marathons Announced
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- Training: How many miles per week should I run training for a marathon?
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Running Advice and News from Running-Advice.com
- Training — How Slow Should My Long-Slow Distance Runs be?
- Hood to Coast Relay — Update #2 — Seaside
- Hood to Coast — Update #1 — Midnight 2010
- Hood to Coast — Coach Joe’s Last Minute HTC Tips
- Video — Hitting the Wall (Episode 3-6)
- Short-answer Monday: Coach Joe on Treadmills and Cross-training
- Video — Running After Kids (Episode 3-5)
- Triathlon — Berard, Kanute Claim Second Junior Elite National Titles
- Track and Field — Gay and Felix headline sprints in London
- Track & Field — Gay stuns Bolt over 100m in Stockholm
Running-Advice.com on Twitter
- Our new episode: After the Marathon -- What's next? is now available here in the Facebook page.
- Running-Advice.com: Training -- How Slow Should My Long-Slow Distance Runs be? http://running-advice.com/blog/?p=4271
- Read our second update from Hood To Coast with more photos at the link below. http://fb.me/EC2wX89s
- Running-Advice.com: Hood to Coast Relay -- Update #2 -- Seaside http://running-advice.com/blog/?p=4224
- My first update from Hood To Coast is posted at the link below. Now for a little sleep and then I'll be out of... http://fb.me/ywPVmAbk
