marathon training

How to apply Coach John Wooden’s Pyramid of Success principles to running

johnwoodenbrirunI like to listen to fitness, health and business related podcasts when I’m on the treadmill and getting ready for work in the morning, and one name in particular kept coming up on several of my favourite podcasts that warranted an online search to see who this wise and influential person was. This person had clearly impacted and shaped the lives of the podcast hosts and guests, so I wanted to know what he was all about.

If you’re a basketball fan or participate in sports of any kind, you may have heard about John Wooden. Wooden was an English teacher, American basketball player and coach who, during his time as head coach of the basketball team at UCLA, won 10 NCAA national championships in a 12-year period, including a record seven in a row. No other team has won more than two in a row since.

It’s no wonder he was named national coach of the year six times and is one of the most revered coaches in the history of sports.

As a strength and conditioning coach, I’m always looking for tips and tools to not only help my clients reach their full potential in whatever health and fitness goal they want to achieve, but also to help develop myself to become a better coach and athlete.

During his years spent as an English teacher and coach, Wooden developed a guide to help his students and players become the best version of themselves that he called “The Pyramid of Success”. (more…)

Goodlife Victoria Marathon training week 12 – Beating the Blerch (with a half marathon PR!), new FitBit Charge 2 and training update

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Apparently I can’t count.

Even though I clearly have on my training plan that after the Beat the Blerch half marathon on September 16, I would run a 15 km and 10 km for my last long slow training runs, that technically puts me at a four week taper, not a three week taper as I generally like to do. Last time I did my longest run four weeks out I had a terrible marathon, so I’m keeping my volume relatively equal to the week before cutting back. What usually causes me to hit the wall in the marathon is not having enough long run time in ahead of the race – whether that’s a confidence thing or not I don’t know, but it’s always my legs that go before my cardio and energy levels.

So this weekend I plan to do a 24-26 km long run instead of a 15 km long run, followed by a 12 km run the following week, which is 7 days out from the marathon.

(more…)

Goodlife Fitness Marathon training – Week 10

I can’t believe my last long run of training is already here — and it looks like it’ll be a perfect day for it! I’ve been pretty lucky with the weather for almost all my runs during this round of training; it certainly makes for a more pleasant running experience when you’re not out in the cold and rain for hours. Even though the heat can get to you sometimes during summer marathon training, I’d take that any day over winter marathon training. Fall races FTW!

Falling running sure beats winter running!

Falling running sure beats winter running!

I’ve got 34 km to run today (once I finish this blog and, more importantly, my coffee), then the Beat The Blerch half marathon next week, followed by a 15 km run, a 10 km run then race day.

Here’s how my week of workouts shaped up: (more…)

Fitness Friday: Goodlife Fitness Victoria Marathon training week 8

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Before I get into a recap of my weekly workouts, I have some exciting news to share!

I will be sharing the rest of my marathon training trials and tribulations as a blogger over on the Goodlife Fitness Victoria Marathon’s website as well as on my own blog. This will be my eighth straight year running this race — two half marathons and six full marathons — so I’m excited to help promote the race somewhat more “officially”, because it’s still my most favourite race to run (yes, even more than the Maui Oceanfront Half Marathon… mainly because it was way too hot during that race that day and there wasn’t enough water on the course). Thanksgiving weekend just wouldn’t be the same without running 42.2 km before enjoying a big turkey dinner with family and friends, so even though I was on the fence about running another marathon this year, I’m glad I signed up.

The reason why I started this blog in the first place was to document and share how my training was going ahead of my first race ever (which was the 2009 Royal Victoria Half Marathon), so naturally I’ve been posting race recaps of this race ever since. Apparently I raced a lot without “training” over the years, which is not something I recommend most people should attempt, but it’s fun to go back and read them nonetheless. I’ve definitely come a long way in terms of speed and knowledge about running and racing!

    (more…)

    Fitness Friday: Goodlife Fitness Victoria Marathon training week 7

    fitnessfridayHappy Friday, friends!

    We’re experiencing a bit of a heatwave here in Victoria right now, which is awesome and I love it (my happy place is 25-30 degrees C — that’s 77-87 for my American friends)… but it’s making for some slow and sloggy runs.

    On Tuesday I wasn’t feeling good in the morning so I saved my tempo run for after work. My legs were heavy and it was too hot and humid, making for a half-assed tempo run at best. On Thursday I ran at my normal 5:00 a.m. time (when it’s cooler and dark and scary, which makes me run faster) and felt much better.

    Here’s how my week of workouts shaped up:

    (more…)

    Fitness Friday: Marathon training week 6

    fitnessfridayHappy Friday, friends!

    I’m finally back in the swing of marathon training after a few inconsistent weeks due to travel, festivals and vacation. Since Monday last week I’ve been hitting all my workouts as planned, and my legs have been feeling really good despite taking two weeks in between long runs.

    Here’s a breakdown of how my week has gone so far (which I can now properly recap thanks to my new Believe Training Journal!):

    FRIDAY (last week)

    I was home on staycation, so I did a random upper body and core workout in the garage for 35 minutes before cleaning the house for two hours (a workout in itself). (more…)

    A speed boosting track workout you can do almost anywhere

    A speed boosting track workout teaserWhen I was out for my tempo run last week, I took a different route and ended up behind the Pacific Institute for Sport Excellence (PISE) at Camosun College. As I was running around the campus, I noticed they just installed a brand new outdoor running track that I totally plan to take advantage of now on my interval run days, because up until now I was using the ol’ telephone-pole-on-a-flat-road method to time my intervals. I have an interval timer on my phone (and I’m sure my Garmin does it too) but I can’t be bothered to set it up/get bored quickly and prefer to run intervals by predetermined landmarks.

    If you’re like me and can’t be bothered with a timer / love variety on your training runs, try this fun  speed boosting track workout you can do almost anywhere — all you need are some predetermined landmarks, such as telephone poles (which are between 38 to 91 metres apart, or you can determine the distance with your Garmin watch), trees or driveways, on a 200 metre stretch of flat road. (more…)

    Monthly Goals – August

    With only just over two months to go until the Goodlife Fitness Victoria Marathon, I figured it was time to up my accountability game by sharing my monthly goals (thanks to Ange and Carmy for the idea and hosting the link-up!). Marathon training has been solid during the week, but weekends have been a struggle — mainly since I’ve been away travelling or doing the complete opposite of training/health/wellness by attending music festivals. Well, I’m now on holidays for a week at home and plan to refocus and get back on track with training and health.

    augustgoals

    Before I share my goals for the month, I feel like I should share a recap since my last fitness struggles update. (more…)

    14-week summer marathon training plan (incorporating Tone It Up workouts!)

    If you asked me last week how I was feeling about my upcoming marathon training program, I’d have been on the fence about even starting. Due to some health issues, I’m still not 100% sure I’ll be attempting to BQ, let alone run, at the Goodlife Victoria Marathon this October. But since I’m playing the waiting game right now, I thought I’d write myself a summer marathon training plan structured around my upcoming travels (Blogfest!) and vacations (Sunfest!), and at least start doing some more frequent and longer runs leading up to the Beat the Blerch Half in September.

    So here’s what I came up with:

    It’s kind of a mix of the FIRST marathon training method, but with an extra 5K or 11K run a week added in (depending on my flex day schedule) since I’m limited to an hour workout in the mornings, plus Tone It Up workouts from the Beach Babe 4 DVD to supplement the strength and stretch portion of my training plan.

    I know I won’t be able to hit my tempo and interval run pace targets just yet, but it’s something to shoot for while I continue to pick up my 5K pace with the Ocean Spray® PACt® cranberry extract water #evenbetter challenge over the next week.

    This past week I did three runs: Wednesday was a decent 26 minute 5K with a few sub 5:00 kms in the midst (full disclosure: I had to stop once half way through to throw up – running at that speed after taking my iron supplement sans breakfast is NOT a good idea); Friday was a slow and sloggy 4.5K run I just wanted to be over and done with, and Sunday was a decent 10K run that actually made me enjoy running again.

    I don’t know what’s up with me and running right now. Some days I can’t wait to get out there, and other days I’d rather be doing anything else. Which is funny, because summer on the island is prime running weather – you’d think it’d be harder to get out there and run during our dreary, wet and cold winters. Sure, it gets hot and muggy; but if you head out the door early enough, it’s lovely and pleasant.

    Hoping to get back to this level of run fitness soon!

    Hoping to get back to this level of run fitness soon!

    Hopefully this new marathon training plan, the #evenbetter 5K challenge and the IDEA World Fitness conference next week will help to inspire me and pull me out of this summer fitness funk.

    How’s your fitness routine going this summer? Are you in a running rut as well? What keeps you motivated during the summer to work out? What races are you training for right now?

    The
    Linking up with the lovely:

    Annmarie at The Fit Foodie Mama, Nicole at Fitful Focus, Michelle at Fruition Fitness and Jen at Pretty Little Grub

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    Also linking up with these sexy RRCA Certified Running Coaches: Susie of Suzlyfe, Rachel of Running on Happy, Debbie of Coach Debbie Runs, and Lora of Crazy Running Girl

    Phoenix Marathon training update: 1 week to go!

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    My new Garmin Forerunner!

    My current state is a mix of pre-race jitters, concern about the heat in Phoenix, general excitement for running a marathon in another country, worrying about staying healthy before we go, and crazy excitement for Disneyland (I haven’t been since I was 12!) and Vegas (I’ve never been!).

    I did my last long run on Sunday, a 10 km at a moderate 5:23 pace. I meant to go slower, but decided to test my new Garmin (yes, I bit the bullet because and bought a Forerunner 225 because it’s one less thing I have to worry about on race day) and how it paces. I cruised along at my race pace for a bit (about 4:55 min/per km) and felt pretty good. I LOVE all the data on the Forerunner 225, which also doubles as an activity tracker; you can wear it all day to track steps, sleep and calories burned, plus it has continuous heart rate tracking from your wrist (own with chest straps!). I’ve been wearing the Garmin on one wrist and my FitBit Charge on the other to compare tracking, so hopefully I can write up a full comparison for the blog eventually. (more…)

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