        
Training & Classes |
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"As you train, many questions will
be directed your way: What are you doing? Why are you doing it? How does
it afeel? What do you hope to gain? By responding in a way that emphasizes
fun, improving your health, and meeting a goal, you can inspire others to follow your
lead."
Gordon Bakoulis Bloch, How to Train for and Run Your Best Marathon |
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| Richard's Rules for Training (by Richard Hamilton, Run On! Coach) |
RICHARD’S RULE NO. 1 – CHAT WHILE YOU RUN! IF IT BECOMES
DIFFICULT TO CHAT, SLOW DOWN AND TELL RICHARD IMMEDIATELY! (VERY IMPORTANT ON HOT
DAYS)
RICHARD’S RULE NO. 2 - BE AWARE OF YOUR SURROUNDINGS. This
will be especially important now that we are going all the way to the lake. Cars,
bicycles and other runners could cause injury. Bicycles going 20-25 mph will come
from behind and usually scare you by screaming “passing on the left” about 2
seconds before they zip by. Keep in mind we may be running on the left to see
on-coming cars. This Spring at White Rock I was hit from behind by a kid on his
brand new birthday bike! No serious injuries.
RICHARD’S RULE NO. 3 – YOUR HEALTH IS YOUR FIRST PRIORITY.
This rule trumps all other rules and anything else that should occur while either
training or racing. Upon review of the route last Sunday it became apparent that if
we turned around at precisely 40 minutes, we would go 35 minutes without a waterstop (not
good for your health in this heat). With 20 groups it is impossible for Run-On
to have waterstops available to accommodate every group with different times and different
paces. Rather than turn around, we went on to the waterstop at Aime’s house
since health was our first priority. If anyone has any health related concerns
during a workout notify Richard ASAP.
RICHARD’S RULE NO. 4 – AVOID MAJOR CHANGES TO MUSCULAR
ACTIVITY. Jeff from the White Rock Marathon training group ran with us as he is
recovering from an injured hamstring which initially occurred two years ago. He
indicated that he had increased his distance and speed too rapidly with the associated
stress. Another example is when Richard injured his hamstring. This occurred
because Richard, while doing 200s at a speed training class decided that while going full
speed (6:24 pace) he would surge and pass the blonde on the inside track. This was
stupid and Richard immediately received a very debilitating, severe shooting pain in the
hamstring which he has not fully recovered from. The Run-On schedule is designed for
modest increases in your workouts and therefore is ok, although there may be some soreness
(no pain, no gain).
RICHARD’S RULE NO. 5 – SHOES, SHOES, SHOES! With the
longer distances you may be getting some aches and pains. Some of these may be
related to your shoes. If you have not had someone at Run-On check out how you walk,
jog, etc. and fit you with proper shoes, I strongly recommend that you do so. In
addition, I have found that I need to replace my shoes every so often when the tread
starts wearing down. Otherwise, I get a pain in my legs/hips. This pain goes
away with new shoes. Usually your running shoes should be a larger size than your
regular shoes. Lacing them up too tight could result in black and blue spots on your
feet with associated pain.
RICHARD’S RULE NO. 6 - SUPPORT TRAINING DIRECTOR AND
ASSISTANT. Besides the planning and coordination, the Training Director and
Assistant does the “grunt” work setting up the water stations before the runs
and then retrieving them later. Always give them your full support.
RICHARD’S RULE NO. 7 – WORK OUT DURING THE WEEK. Unless
you are hurting or fatigued, you should run during the week. You should have
recovered from the long run by Thursday and that workout would be most important.
Since some of you are out of state or have to work during the week and cannot attend the
early morning runs, I suggest that you consider doing these runs on your own after
work. During bad weather, I have found that the treadmill is a good alternative and
is an underrated tool. When I was your age I was an aerospace engineer
(missiles/maneuverable space vehicles). We used wind tunnels as an alternative
to flight testing when designing vehicles (the air is blown over a model rather than vice
versa). A treadmill is similar – you can simulate higher speeds and hills
without going outside and your body can adjust accordingly (leg turnover, etc.).
RICHARD’S RULE NO. 8 ALWAYS BE A POSITIVE THINKER.
When you wake up in the morning it is your choice to either look forward to a good
day or worry about a bad day. Any decision you make in life is the correct decision
because something unexpectedly bad could have happened if you had taken a different course
of action.
RICHARD’S RULE NO. 9 HAVE A MERRY CHRISTMAS AND A HAPPY
NEW YEAR.
RICHARD’S RULE NO. 10 FOCUS ON POSTURE AND RUNNING FORM.
1. Run erect, chest out
2. Low, loose shoulders – do not shrug
3. Arms swing but not tight
4. Hands loose, like holding a sheet of paper
5. Head, eyes level – focus straight ahead
6. Pick up feet – no dragging
7. Heel hits first, rotate foot then push off
8. Try to keep same running motion when fatigued (avoids
injuries)
9. Monitor leg turnover
10. If your feet make a lot of noise, you’re doing it wrong |
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