Category Archives: Training

Turkey Trot Training

Leave a reply

Let’s think ahead: Thanksgiving Day!  I know it’s over a month away, but here’s the deal.  If you’re anything like me (and my family), the food simply doesn’t get any better than that 4th Thursday in November.  With all that food comes a little bit of guilt because all that food isn’t being negated by some physical activity.  Well have you ever thought of running a Turkey Trot?  You know, those Thanksgiving Day runs of 5 or 10K.  Those runs that give you the ability to eat guilt-free the rest of Thanksgiving Day!

I think 2012 is the perfect year for you to complete your first 5K (3.1 miles for all you Americans).  I’ve put together a training plan so that you can do it and feel good about it.  It isn’t designed for you to go fast – it’s designed so that you can get to the finish line… and then on to that turkey and stuffing!

This plan is assuming you’ve done NO running up ’til this point.  You can start this on Monday and I’ll get you to the finish line.  The program consists of five weeks of training, three days per week.  You can do that, right?

Each number is obviously miles.  For first-time runners that may seem like a lot.  Let me say this: you will be so surprised at how fast (and well) your body adapts to the stress you put on it.  And as always, you can send me a question via this form and I’ll coach you through it.

What what do you say?  Are you up for your first 5K?!  You’ve got all the tools – your move.

The Feelings of Our Workouts

Leave a reply

Exercise.  Forget the “how, when, and where” we exercise.  “Why” do you exercise?

Sometimes the better question is why do you not exercise?  For most of us it’s a time issue.  Our lives are running at full speed and various things get in the way.  But that’s not the case for everyone.  And it’s not the case at all times.  We all have periods or seasons where we get back into our workouts.  But then they fade.  I speak from personal experience, too, on this one.  I’m a professional at promoting healthy living including exercise and a great diet.  And I fall away from my routine just like everyone else.

But then what drives our workouts?  What is the primary motivation when we have those great seasons of dedicated workouts and disciplined routines?


Monday Gina Kolata wrote about this in her NYTimes column, “Sold on the Feeling, if Not the Benefits to Health.”  This is an interesting article because it’s something I’ve battled with numerous clients.  As a science and research guy, I know all the academic reasons to exercise.  As a full and half marathon runner, I know the wonderful feelings of sticking to a workout routine and experiencing the benefits of that training.  But sometimes education and knowledge aren’t what get us out on the track.  The problem, which the article so wonderfully states, is that the “feelings” of the benefits of exercise take so long to develop.  And to be honest, they’re still pretty vague.  Do you feel your muscles getting stronger?  Do you feel your blood pressure getting to healthy levels?  Do you feel your heart getting more efficient?

But when you are committed to the routine for an extended period of time, it’s a different story.  Going a couple days without a good workout and you get a little grouchy.  Your muscles get anxious.  Your mind says, “I just need to get out for a run!”

I think it’s interesting that exercise psychologists are starting to look at the feelings we get from exercise rather than the health benefits.  Humans have many different levels to their behavior and attitudes, especially towards health.  If we can understand more of the benefits from exercise, we can tailor our exercise prescription and coaching accordingly.

Have you ever had positive feelings towards exercise?  When did you have them and what would it take to get those back?

 

Back-to-Back, again

Leave a reply

My racing season is off to a fun start. Last weekend I ran Madison half marathon with my father-in-law. It was my birthday weekend and I decided to dedicate my birthday and my run to Jake and his foundation which raises money for Sturge-Weber syndrome. Donations are still coming in, so thanks to all who joined my team for that race.

This weekend we are going to Des Moines for the 20k Dam to Dam, Iowa’s distance classic. Last year Steve and I did the same back-to-back runs. I like the challenge of two long runs on two consecutive weeks. It ensures that you don’t just wing-it; you could get through the first half but the second would get you.

And the big thing for me is still the pressure I put on myself. I don’t care if it’s a 5k, 10k, half, or full marathon. Putting a run on your schedule is the best way to get and stay in shape. Having a competition will give you just enough reason to eat a little healthier and out the training miles together to be successful on race day.

20120601-153651.jpg

Can’t Blame Mother Nature This Year

Leave a reply

How cliche to talk about weather, right? But I hear so often how winter is so tough for working out – it can be a legitimate deal-breaker for even the toughest workout warriors. Well that sure hasn’t been a good excuse this year, right! We’ve had the most mild winter in as long as I can remember So has it still been an excuse for you?

No shirt, no shoes, no PROBLEM!

Working out outside is 100% more advantageous than that indoor treadmill or elliptical workout so many of us default to. I know I come down kind of hard on this one, but the reality is people who workout outdoors have better adherence to their workouts and I would argue have better results at the same time. Now don’t take this too far – I’d rather you workout at the gym than not at all. But what I’m saying is that if you’re willing to go outside and battle the elements, I would argue that you’re determination is where it needs to be.

In reality excuses do legitimately come up. If it’s not the weather, it’s family obligations. Or grad school – I know the feeling on that one. Or even work seasons have demands that make workouts tougher to make happen. But this year we can’t blame the weather, it’s just been too nice. An essential component to successful pursuit of healthy behaviors is identifying the obstacles that trip us up, set us back, even knock us down. Remember, it’s not how many times you fall down, it’s how many times you get back up.

Get up, get out, get going.

 

P.S.  I checked the weather for next week: 65+

So start today and this weekend and you’ll absolutely love next week!

 

Faithful Four

1 Reply

Three years ago I started a Sports Conditioning class at the health club I was working for at the time.  This class consisted of mostly high-performing athletes, but also some very dedicated clients who were strict in their attendance.  As a former athlete and certified trainer, I knew the drills, exercises, and activities that made up the bulk of our workouts each week.  But part of my philosophy is is to make the workouts timeless.  I want my athletes to have a foundation to work from.  Every drill doesn’t have to be the newest fad of the year.
Continue reading →

Halftime Speech

Leave a reply

Summer is about half over.  Our warm weather months have reached the halfway point.  How are you feeling?  Is the summer as busy as usual?  Have you reached your workout and fitness goals?  You know I’m big on S.M.A.R.T. goals! It always seems that if you blink during the summer it’s over.  Well the good news is that we have three solid months of good weather, and if November treats us well it will be great conditions for a turkey trot.

Continue reading →

Training Tools: Garmin 410

2 Replies

One of the perks to working out and training for races is that you can justify toys and gear.  When I’m running, I love having my lap times.  I’ve use a Timex Ironman with heart rate monitor for years.  Well this spring Katie and I received a joint gift from family – a Garmin 410 watch (Amazon affiliate link).  This piece of gear has made my training so simple!

My training tool - the Garmin 410

My training tool - the Garmin 410

 

The Garmin tracks my route via GPS and tracks each mile as I run.  When I’m done, I just plug in a USB stick into my Mac and the watch wirelessly syncs my training data to my Garmin Connect account.  Taking this to the next level, I connected my Garmin account to DailyMile and so all my training is posted where my friends can see it.  This watch allows me to focus on my running and training.  I love tracking my mile splits and seeing how I can alter my runs, going out fast vs. a steady pace.  The Garmin brings this data to my computer seamlessly.

Here’s what the Garmin Connect data looks like when my watch syncs:

 

 

 

 

 

 

Is this watch cheap?  No.

Is it necessary.  No.

Is it a perk?  Absolutely.  But if you see your training as a healthy habit worth than you can justify it!

 

Question: Do you use a watch for training?  How do you monitor your workouts?

Training Tip: Go back-to-back

Leave a reply

Training can get boring – very boring.  It’s easy to lose motivation and that’s why I coach every client of mine to find a race or event to work towards.  Put something on your schedule.  Training with a specific goal in mind puts all your workouts into context.  I’ve organized workouts for the last six years around this idea and this summer I’ve taken it a step further.

I scheduled two half marathons for back-to-back weekends.  Madison half marathon was May 29 and Iowa’s Dam-to-Dam was the following weekend.  Now you might be saying “Hans, if you’re ready for the first, why wouldn’t you be ready for the second?”  When you get to the half marathon level, many runners upon completing 13.1 miles will take the next week off or at the most severely decrease their mileage. I didn’t have this luxury.  I needed to maintain my stamina and strength for the next weekend.  Two components further complicated things: (1) I ran a personal best in Madison, so my muscles were extremely fatigued, and (2) I didn’t have a full week between races.  Madison was on a Sunday and Iowa was the following Saturday.

"Done, and done!"

Still, it was a great experience.  The excitement between races was a new feeling for me.  Rather than peaking at one race for one day (really one morning) I had the feeling of being a competitive athlete for an entire week because I ran and had to come right back and do it again.

Training tips like this help keep things fresh.  They’re new and exciting experiences and make for great stories.  You may be asking “How did the second race go?”  I made an agreement to run with my brother-in-law and his wife so we ran an easier pace the whole way.  It was a great decision because it was the smoothest and easiest half marathon I’ve ever ran.  I walked away feeling very strong and confident in my back-to-back races.

Are you running any races this year?  Certainly it doesn’t have to be at the half marathon level.  What about back-to-back 5K?  You in?

Back to Back Races

Leave a reply

image

Last weekend I ran Madison Half Marathon for my first race of the season. I’ve documented the training (and injury) in earlier posts. But I’m excited to have another race this weekend – my first race outside Wisconsin. My father-in-law and I are going to Iowa to run Dam-to-Dam which is a 20K race. I’ve never done back-to-back runs. Thus will be a challenge.

I had a great race on Sunday, running a PR of 1:44, over three minute faster than my previous best. I’ve been running for World Vision this spring. I hope you will look at my previous posts and join my team.