Your student ran strong in 2008 but hasn't done a lot of running since October when she ran 50 miles. She believes her base is good enough to jump back into things without risking injury. She has started Crossfit and is a little stronger if a little diminished endurance-wise. She wants to incorporate Crossfit into her training regimine (3-4 times per week?) and is, remarkably, still a little burned out from last year's focused training that spanned about 7 months. She might have a bit of a short attention span. She has lots of gear (skate skis, classic skis, downhill skis, snowshoes, bike trainer) for crosstraining. The trails are covered in snow so any and all running will be road running or snowshoe "running." She plans to run a flat 24 hour event in March. Her goal race is the Western States Endurance Run in late June. That's roughly 24 weeks away. She is dropping the holiday 5 pounds just fine, ok?!?! How would you coach her if you were to offer your free $0.02???
13 comments:
not a lame request by any means. i am sure there is somebody out there that can help. is danni going to the WS training camp? i never thought that course knowledge was that big of a deal. but man was i wrong. it is huge. i did the training camp in '06 and in '07 and will be doing it again this year. it DOES make you faster. heck that is why craig thornley, brother, AJW, and others get out on the course after memeorial day each year and pound out almost 200 miles in just over a week.
good luck in finding a coach. i wish you the best.
tom riley
woodburn, oregon
Not lame. Sounds to me like you know what you want to do - and that's keep a good mix of things for now. I guess it makes sense to start ramping up the running mileage at some point in preparation for WS, but if you need a month to play, do it. Seems like Jan/Feb would be a good time to do so since there is so much snow on the ground.
That's awesome Danni, I would offer my 2 cents but as you can see I have a bit of an over doing problem :)
BTW - if you want the info on the shirt I was wearing with the polka dots let me know and I will shoot it your way.
2 cents worth? Yep, that's pretty much what I am worth as coach I guess since I have not even run 100 miles. But, why are you doing the flat 24-hour run in March? I think it might help out for mental toughness and to a lesser extent, testing out nutrition, shoes etc. - but it does not really seem all that conducive to WS preparation. Maybe some hiking or running in the grand canyon over a long weekend if you can get the time away from home would be a good idea.
Cheers, Paul
Tom, i will either go to WS training camp again or I will run Age 50 in Wisconsin. You're right, specificity is great. We'll see.
Thanks Allison -- I do think you're right. I don't have to stress/obsess yet.
Ronda I am going to email you about your cute shirt.
Paul, the 24 hour is for the endurance thingie. But if I can find someone to do a R@R with me in March or April I will do that instead for sure.
Buld your base. You should be on your way there already.
Start working your way up to 7000 or 8000'+ a week while running or walking. If you can't do this on the trails then get on that treadmill.
Squeek in enough speed work to make yourself a fast efficient downhiller.
jr
Oh yeah! Hi Danni! :)
Just keep on Rockin' the Freeworld.
Life Coach Leslie
Gotta agree you need to start by building a base. When I take a break from swimming I start back with a moderate yardage, and add about 100 yards per swim a week. I do this for about 6 weeks and then start ramping up the intervals, speed work and all that. I trained Ariel this way for her HS Sectionals....and it worked. Swim training takes a lot of its knowledge from running. I also did the weight work along with it and just listen to my body. If there is a day the weights slay me, the next day is light, yoga, walking, nothing too tough, at least until you get used to the combo of weight training and high yardage.
You are such an awesome runner, you will feel what is right for you.
Dorothy
Hey, if you actually need a coach and want some guidance, I did a phone consult with Francesca Compte last year, at the Charlottesville Running Company. It was awesome, in the spance of a one hour conversation I had my questions answered, had a program put together and basically, got some confidence that I was on the right track. I just needed someone to give me some precise guidance! The cool thing with her is, she's ultra-specific, she's run the races, she gets "it" and she knows her stuff. I only needed one consult to get me on the right track.
http://www.badtothebone.biz/
Paul DeWitt is really good and very cheap on real coaches radar. Use the Jurek's schedule you have and ask Ronda to twick it for you with crossfit and crosstraining options. Ask questions in emails, people tend to respond better than in general public, for a fear of being viewed arrogant. And run for the heck of it:)
WHAT you are thinking of running Ice Age this spring? DANG.... Do you need somebody to crew for you? or should I suck it up and finally start training for my first 50K? (provided I'm not knocked up by then)
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