Turkey Trotting 2014

Posted by on Nov 28, 2014 in Events | Comments Off

Thanksgiving Day is a day set aside to be thankful for all the wonderful things we have in our lives.  CRC is thankful for all of our enthusiastic members.  Some of those members were out and about Turkey Trotting all over the city, state and country.  Happy Thanksgiving weekend to ALL!! 10689881_10205515183507384_8925539333853159581_n10632811_10152854812968164_5379581914485260750_n10600553_10205221354638235_1091226062964907962_n10552430_752203696349_2999405439329944250_n10435133_10152892705293784_1589760645492277521_n10424298_10204516077196232_8977631158790706619_n10423895_10204651024369418_1138778713459513095_n10351529_868227689875973_7277349730324623800_n1517539_10152527887057781_8096694278577330718_n1380040_1532258790325139_8085649920104843877_n934884_871478152872663_1929240754057140022_n

Read More

Coaches Desk – The Week Ahead – 10/5 – 10/12

Posted by on Oct 5, 2014 in Coaches Desk, Coaches Desk | Comments Off

 

Milestone Training Plan

Weeks to go: 3 to ” Houston Half Marathon & Relay”

Those training for the Houston Half and Marathon relay have a chance to try a full blown training program with those core sessions that are critical to progress: speedwork, tempo and long runs.
When we put together this plan the objective was to get you ready for your next step whatever it is, ask your coaches if you need any guidance regarding what speed to pick. The programs shared on the website have our recommendations on how to chose this speeds at the very end of them.

Weeks to go: 10 to BCS Full

10 weeks to go and we get into “session specific” training mode. From now until BCS we will be focusing on getting your legs moving faster, working on your mechanics and improving how your body deals with higher level of efforts.

As you do intervals remember that these sessions are not supposed to be a race. You should do all repeats at the same speed, and that speed should not be an all out effort but you should also not be able to keep a conversation. The rest interval duration is also important, you can walk, jog slowly or keep running at a slow pace, but it should not last more than 2-3 min.I do recommend after the warm-up do a series of “running-form exercises” to get the coordination going: 4-6 strides, knees-up, butt kick, carioca, etc.

For tempo pace, go 30-40 second faster than your marathon pace, between each tempo stretch you should keep running at CP. From a training point of view your legs are going to get tired, but you should keep moving at the same speed during the tempo distance. Over the sessions you will see that you can move faster, or at the same speed your legs are not that tired. This is because your body is getting use to process and clean the lactic acid.
You can check the pace calculator and the great videos available at http://www.mcmillanrunning.com/

Weeks to go: 10 to BCS Half

 If you are aiming for BCS Half, you will start this week with strides. On your Tuesday session do a 45 min run and at the end do 4-6 repeats 100-150 yards where you accelerate for 40-60 yards and then keep a close to sprint speed for 80-100 yards, then decelerate slowly. The focus of these sessions is on mechanics, so do not worry about the spped

Weeks to go: 15 to Houston Full

This Tuesday you start Tempo Runs. It is important that you select the right pace for this exercise, if you have not done tempo runs before it may take a couple of sessions to figure it out. The goal is that you put a strong effort without going overboard, it is faster than your marathon pace, but clearly lower that your speed work.
Through this session you are teaching your body and brain to deal with “pain”…. wait, it is not about getting injured, but when you are in the marathon / half marathon and you have been through 2/3 of the race (for those doing a marathon think mile 20!) your brain will start sending signals to stop running (your muscles may have built up lactic acid and your brain sense that). You need to learn to push it at then end!!

My rule of thumb is that Tempo run pace is 30-40 seconds faster than your MP. So if you are training for a 10 min/mile pace, try to do a tempo at 9:20 min/mile.
Are you curious about all this, check the pace calculator and the great videos available at http://www.mcmillanrunning.com/

Progression Group Plan

Eric and this group keep making progress!!! You have done a number of races, you want to increase your speed but you are not up to the mileage of the Advanced Training Plan….Come and join Eric Pearson who is leading a group of runners like you!!
Eric runs his key session on Tuesday 5 AM at the track on Cy-Fair High School. Because of the coaching involved you need to be there on time to participate on the session. Also, to get the benefit out of it you have to commit through the end of the program, are you ready for it?! Join Eric!!

Advanced Marathon Training Plan

Weeks to go: 10

The plan is clear, I would only suggest that on Thursday you eliminate the 2 min RI between tempo miles and try to go for the 3 miles stretch. The mile repeats on Tuesday should probably be 30-45 seconds faster than the tempo run, and the tempo run 30-40 seconds fast than your MP pace.
Saturday brings the first 20 miler, have fun!

Have a great week!!!

Daniel Benitez

RRCA Certified Coach

Read More

Coaches Desk – Training between races that are 8-10 weeks apart

Posted by on Oct 1, 2014 in Uncategorized | Comments Off

As we get closer to the first target race of the season (BCS Half / Full Marathon) there is a question posted every year: What should I do in the 8-10 weeks between races?

We thought it would be important as part of your runner education to post the average time that it takes a specific training session to “impact” your performance:

Workout type Intensity/difficulty When you’ll see benefits
Speed development Hard 1-3 days
Medium 1-3 days
VO2 max/Hills Hard 12-15 days
Medium 9-11 days
Threshold Hard 10-12 days
Medium 7-10 days
Long Run Hard or Medium 4-6 weeks

The main question we have received is usually how long should long runs be between races if there are only 8-10 weeks.
If you do the math, in most cases it will take 2 weeks to recover from first race, so a long run training to be effective has to be done right after the recovery weeks.
In most cases your body and mind will not be ready to do a 16-20 miles effort at that point (2-4 weeks after your first race). Also, this is why doing a good base training early in the season is so important, you will rip the benefit through the season.
On the other hand, you can see that Threshold (Tempo) workouts and VO2 max (Intervals) provide benefits within 2 weeks.
With the information above you can outline your training between races focusing on “maintaining” your base doing 12-16 miles long runs but working on your speed during the week.

Let us know if you have any question!

Daniel Benitez

Read More

Coaches Desk – The Week Ahead – 9/29-10/5

Posted by on Sep 28, 2014 in Coaches Desk, Coaches Desk, Training & Racing | Comments Off

Milestone Training Plan

Weeks to go: 4 to ” Houston Half Marathon & Relay”

Those training for the Houston Half and Marathon relay have a chance to try a full blown training program with those core sessions that are critical to progress: speedwork, tempo and long runs.
When we put together this plan the objective was to get you ready for your next step whatever it is, ask your coaches if you need any guidance regarding what speed to pick. The programs shared on the website have our recommendations on how to chose this speeds at the very end of them.

Weeks to go: 11 to BCS Full

Last week of Fartlek and strides, we introduce Tempo Runs and intervals next week. Both your Fartlek and stride sessions are great opportunities to focus on your running form, pay attention at your body position as well as how you make contact with your shoes, are you landing on your heels? This will not only cause pain over time but will certainly limit your speed!
I will get on interval and tempo speed guidance next week (or you can check my comments on the next paragraph ;) ), in the meantime if you are curious, check the pace calculator and the great videos available at http://www.mcmillanrunning.com/

Weeks to go: 11 to BCS Half

Please do not get distracted by all other postings!!! Focus on building your base for your race.
Are you interested in everything else we are talking about and want to get faster? Next week you will start working with strides, the initial step toward spedwork, be patient…. and let me know if you have any question. Coaches are here to help you.

Weeks to go: 16 to Houston Full

This Tuesday you start Tempo Runs. It is important that you select the right pace for this exercise, if you have not done tempo runs before it may take a couple of sessions to figure it out. The goal is that you put a strong effort without going overboard, it is faster than your marathon pace, but clearly lower that your speed work.
Through this session you are teaching your body and brain to deal with “pain”…. wait, it is not about getting injured, but when you are in the marathon / half marathon and you have been through 2/3 of the race (for those doing a marathon think mile 20!) your brain will start sending signals to stop running (your muscles may have built up lactic acid and your brain sense that). You need to learn to push it at then end!!

My rule of thumb is that Tempo run pace is 30-40 seconds faster than your MP. So if you are training for a 10 min/mile pace, try to do a tempo at 9:20 min/mile.
Are you curious about all this, check the pace calculator and the great videos available at http://www.mcmillanrunning.com/

Progression Group Plan

Eric and this group keep making progress!!! You have done a number of races, you want to increase your speed but you are not up to the mileage of the Advanced Training Plan….Come and join Eric Pearson who is leading a group of runners like you!!
Eric runs his key session on Tuesday 5 AM at the track on Cy-Fair High School. Because of the coaching involved you need to be there on time to participate on the session. Also, to get the benefit out of it you have to commit through the end of the program, are you ready for it?! Join Eric!!

Advanced Marathon Training Plan

Weeks to go: 11

Seriously, who did put this plan together?! What was he thinking?!!

We are still a good number of weeks away from target race, it is important that you figure out the proper MP and train your different sessions with that in mind. At the distances / level of efforts that we are running and given that we are not “professional / elite runners”, choosing a pace that is too fast my impact the rest of your training week.
At the same time, we want to be sure that we are aiming at our best MP potential.
I will just share my personal example, I am aiming to a MP pace of 7 to 7:15 min/mile, those 15 seconds pace difference are too many. I should be doing a 6:40 min/mile tempo and about 6:04 for my miles repeat. I can push my tempo runs to go faster, but my mile repeats under 6 min/mile are a challenge. If I cannot get them there, 7:15 will be the pace

Have a great week!!!

Your coaches

Read More

Coaches Desk – Fueling

Posted by on Aug 17, 2014 in Coaches Desk, Coaches Desk, Training & Racing | Comments Off

As muscles contract, energy is provided to support the action. The body has different sources of energy: glycogen, carbohydrate, fat and protein. The difference between each source is how difficult is to convert it from its state into energy supplied to the muscle.

From a long distance running point of view we focus on carbohydrates and fat.

Scientific studies show that the amount of energy stored as carbohydrates in your body will allow you to run about 2 hours unless you replenish (this is the main driver of the “wall”). This is the reason why if you are training to run a marathon you will have to get used to fueling during your run.

The average amount of carbohydrates required to replenish per hour is between 30 and 60 gr. There are several options in the market with carbohydrates built into gels, sport drinks, etc. All these options have in common that the energy is slowly released, so you should not confused this products with the fast delivery of energy coming from a candy or chocolate cookies (sugar).

Finally, the amount of carbohydrates that your body can adsorb is limited.
You should always take your gel with WATER. You should never take gels with energy drinks as the carbohydrates they have may create GI issues.

Note: What is the deal with Fat?

During the last couple of years there has been a shift to train your body to “run of fat”. The energy available as fat in your body is larger (multiple times) than the one stored as glycogen so running on fat will require you to ingest less energy through your run. This is a good idea due to the GI issues that usually happen when trying to digest a gel at mile 20.
On the other hand, the conversion of fat to energy is slower, so if you want to run your marathon at a fast pace, your body will favor carbohydrates. In any case, training to run on fat (running slow) is a good idea as you can consume less carbs and lose weight if that is your objective, but reaching your best performance (on a marathon) running on fat is highly unlikely

Read More

Coaches Desk – The Week Ahead – 8/18-8/24

Posted by on Aug 17, 2014 in Coaches Desk, Coaches Desk, Training & Racing | Comments Off

Running Form Clinics This Week by Fleet Feet!!!

Fleet Feet and Newton Shoes will be conducting our third Running Form Clinic this Tuesday 7 PM at Coles Crossing Community Center!!

Why should you consider going?

This year we have invited several of our experienced sponsors to provide their insight on proper running form. Each of them specializes in a different aspect that impacts how you run. You will get the most benefit by attending to all of them as in running the different is in small details!!

Milestone Training Plan

Weeks to go: 10 to ” Houston Half Marathon & Relay”
Weeks to go: 17 to BCS Full

We start to work on your speed by introducing strides on the Tuesday run. Strides are 6-10 short bursts of swift running, up to 150 meters on the track (3/8 of a lap, starting at the apex of the turn or the middle of the straightaway) or .10 miles on the road. In the first 20-40 meters, accelerate from conversational pace to near-sprint pace, spend 40-80 meters at near-sprint, then decelerate back to conversational pace. Allow full recovery: strides are for working on your coordination, not anaerobic fitness.

Use the strides to improve your running form: check your cadence (count it , is it close to 180?), keep your arms relaxed and do not cross them, are you over-striding?

How do you structure your Tuesday workout?
Do 30-40 min at CP. Follow with 5 minutes of form drills  and start strides.

Progression Group Plan

You have done a number of races, you want to increase your speed but you are not up to the mileage of the Advanced Training Plan….Come and join Eric Pearson who will be leading a group of runners like you!!

Advanced Marathon Training Plan

Weeks to go: 17

This week only has 12 miles on Saturday and there is a reason for that, it is a recovery week!! The total mileage of the week is that same as last, but the shortest Saturday run will allow you to recover before starting the next mesocycle.
So, if you feel like running 16 miles, take a break and run 12, the best of the program is still ahead!!

Have a great week!!!

Your coaches

Read More

Coaches Desk – The Week Ahead – 8/11-8/17

Posted by on Aug 10, 2014 in Coaches Desk, Coaches Desk, Training & Racing | Comments Off

Running Form Clinics This Week by ProCare Chiropractic & Sport Therapy!!!

Jonathan R Gingell DC, ART will be conducting our second Running Form Clinic this Tuesday 7 PM at Coles Crossing Community Center!!

Why should you consider going?

This year we have invited several of our experienced sponsors to provide their insight on proper running form. Each of them specializes in a different aspect that impacts how you run. You will get the most benefit by attending to all of them as in running the different is in small details!!

Milestone Training Plan

Weeks to go: 11 to ” Houston Half Marathon & Relay”
Weeks to go: 18 to BCS Full

We keep it simple, keep building miles on your legs, have a good “conversation pace” with your fellow runners. If you go to the Running Form Clinic focus on your arm position and your stride. It will feel strange at the beginning, but remember that you are teaching your body to run differently

Progression Group Plan

You have done a number of races, you want to increase your speed but you are not up to the mileage of the Advanced Training Plan….Come and join Eric Pearson who will be leading a group of runners like you!!

Advanced Marathon Training Plan

Weeks to go: 18

We move to 4 days a week running, take it easy on Friday. As we start introducing tempo-style workout on Thursday, start playing with your marathon pace, there are several weeks for tuning  it, but you need to start working on getting your running mechanics right.

Have a great week!!!

Your coaches

Read More