Ten Weeks from now......

Hello - Sorry that I missed my Tuesday post!

Ten weeks from now it will be August 28th and we will be into our pre-season training.  We will have had our 5K time trial in the park and the team will be set.  Make sure that you will be with us for the most exciting Cross Country Season yet by paying attention to these things!

1.  Stick with your summer running program -having a good base of quality mileage will assure a good 5K time!

2.  Remember the 3 R's - Rest, Refuel and Rehydrate!

3.  Limit racing to your hometown 5K or a July 4th 5K - summer focus is on base training

4.  Stay in touch with each other - encourage each other, talk about your runs, share your triumphs and your struggles!  That is what teammates are for!

When I workout I listen to Jana Stanfield - The music has lots of encouraging songs!  The titles include

• Whatever It Takes
• Amazing Things
• Let the Change Begin
• Between the No Longer and the Not Yet

Trying to workout consistently for me has been a struggle since my surgery in November, but with finishing Chemo on June 7th, things are getting better.  I hope to run a 5K on July 13th, so have been working on my aerobic capacity.  Most workouts I do an elliptical like machine for 15 minutes and then run/walk a mile on an indoor track, and then a strength workout.  Today I did my run outside and was able to complete a mile in 11:03 with some walking.  I have my goal set on a continuous running 5K, but today was epic as this was my first time under a 12:00 minute mile!  Thanks for letting me share a triumph!

Ten weeks from now, I once again will be the happiest person in Staunton as I ride my bike through the streets and park, training the GREAT MBC Cross Country Team!

Keep training,

Coach Spalding

Grading your Runs

     We do this all the time, but maybe you should make it intentional and part of your training.  There will always be great runs, good runs and bad runs, just as we all have good days and bad days.  You can grade a run and leave it at that or maybe you can take a few minutes to think about what made your run great, good or bad.

     Remember running is part of our entire life and other things in life may be a deciding factor in how you grade your run. 

Eating - What was your fuel for the last 24-72 hours?  Did you eat enough to sustain your workout?  Were you eating healthy and nutritious or was it a little on the junk food side?

Rest - I know you are busy with jobs, maybe classes, or lots of summer activities, but sleep is important to be able to perform your training.  Consider having a set bed time and wake up time at least five days a week.  Seek to get eight hours sleep.

Hydration - Especially as the summer heats up, make sure that you are getting enough water.  Being dehydrated can lead to poor performance and in the heat can be dangerous.

Other - Consider other things in your life that could change the quality of your run.  Try to make your run a positive part of your life.

So, in conclusion a great way to grade your runs is to start a log where you not only keep track of mileage, but grade your runs and then qualify in writing why you think it was a great, good or bad run.

Until next week, keep running and keep smiling - summer training is going to make for a great season!

Coach Spalding

Summer Training 2013

Runners all over the country are receiving their summer running plans from their coaches.  Coaches realize that this is such an important season for our runners.  As a NCAA Division III program I tried to plant the seed during our non-traditional season of how important summer running is to our fall success.  I know that they were tired of me saying "Great CC Teams and Runners are made in the summer.  You as runners need to create the base that we will build upon in the fall!"

I thought this morning I would go over some of the tips we discussed to stay on track and safe.

1.  Decide on your running time and stick with it.  As it gets hot, mornings make a lot of sense!

2.  Prepare for your run the night before.  I always take time to lay out my clothes, shoes and anything else I will need for my morning workout.  As soon as I get out of bed, I put my workout clothes on before doing anything else.  My dog Sally hears me and I can hear her start to prance around her room waiting for me to let her out.

3.  If you can, have a running buddy to hold you accountable!  Since I am not back to my usual running, I go to the gym.  I tell myself that the morning crew there will say to themselves, "I wonder where the bald headed lady is this morning?"  Actually my hair is starting to grow and I will probably have a whole new look for my team in the fall.

4.  Safety issues - Remember to tell people where you are going, when you expect to return.  Also be hydrated and for long runs you may want to have a water stop person.  Run with ID, or write emergency contact info on the insole of your shoe.

5.  Grade your runs/workouts - it will put those hard days into perspective.  Today was a hard day for me. I could not run/walk what has become my usual routine.  However, I did get to the gym, I did sweat and I did get the endorphins working!

5.  Best of all - check those miles off on your running log!

I hope that you will check in on my blog this summer.  I hope to write something each Tuesday!