Benefits of a Running Coach

Have you ever wondered if you needed a running coach? Many runners feel they don't need a running
coach because they don't view themselves as "real" runners. Others may feel that they can get enough from online articles, posts, or training plans or from their fellow runners. Others may think running coaches are too expensive. While others feel they just don't have time.

First of all, if you are putting on running shoes and heading out for a run on a regular basis, please most definitely consider yourself a runner. Second, periodical and online articles are great and online plans are fine, but the one thing to keep in mind, is that these plan are written for the masses, not you. Third, like any service, prices will vary. Shop around and find a running coach that's within your budget that provides what you need. Fourth, most running coaches have a variety of ways to interact to meet your busy schedule.

So, what's the answer? Do you need a running coach? Well, no, a runner doesn't have to have a running coach, but having been one for over 13 years, I can share with you some of the awesome benefits you may not have thought of.

Below are some great reasons a running coach can help you with successful training:

1. Keeping Your Accountable: Knowing that someone has crafted a plan for you and will be checking in with you ups your accountability greatly. Many running coaches also incorporate group runs into their training which ups accountability as well as build relationships with other runners. 
2. Prevent Overtraining and Possible Injury: A common mistake of self-trained runners is overtraining. When a runner starts to make progress, they'll often get excited and begin to push themselves harder. Nothing wrong with pushing yourself, but a coach can help determine when too much of a push may be detrimental to your running mojo and/or your body. A running coach is a great first line of defense in preventing running injury. Runners are notorious for letting an ache or pain go too long before seeking treatment. I always encourage my runners to share with me when they are experiencing something beyond regular delayed onset muscle soreness, especially they if it's something they've had for more than a couple days and it's not getting better. I'm not a doctor or physical therapist, but I'm often that needed push to get a runner to seek professional medical help.
3. Keep Better Perspective and Prevent Self-Doubt: When training for any race, but particularly a distance race such as a half  or full marathon, self-doubt can creep in pulling a runner down. There's a saying that running is often 90% mental and 10% physical, and in many cases that is true. We can be our own worst enemy. A coach can help put things in perspective. If you 've had a bad run, a coach, can help you evaluate that run and determine if the lackluster performance was due to improper fueling or hydration, over training, poor sleep, stress, or some other factor.
4. A Real-Time/Catered-to-You Sounding Board: When I'm in a training cycle with runners, I get emails, messages, phone calls and in-person chats all the time regarding anything and everything about my runners' training. Instead of wondering if you're on the right track, you have someone well versed in your training as a sounding board in real-time.
5. Create a Plan for You and Your Goals Not the Masses: A running coach will craft a plan geared specifically for you. Factors such as your running history, your current running, the race you've selected, your personal goals, and more will all be taken into account when crafting your plan. Often runners will use the same plan year-after-year. Most runners don't stay the same, they may have made great gains or had a set-back from the previous year. A running coach will create a plan based on your current running.
6. Adjust Your Plan During Training: As a running coach, one of the first things I tell a runner when I meet with them to talk about their training and goals, is that the plan I create is fluid. What I mean by that is, it's not set in stone. Changes can and will be made along the way. Sometimes life gets in the way and a plan needs to be revised. Sometimes a runner will make great gains during training and training paces need to be made. A runner needs to have structure and guidance with a plan, but not feel that they are completely locked in.
7. Explain Your Workouts and Why You're Doing Them: Many online plans will have a variety of runs, but with very little explanation for why you're running these different types of runs. If a runner was not involved in track or cross-country in high school or college, they may not be familiar with some types of run workouts. Many runners will avoid speed work because they think they need access to a track. A running coach will thoroughly explain everything in your plan. They'll also explain how workouts can be accomplished without access to a track. (None of my speed workouts need a track.)
8. Help Fit in Cross-Training to Support Your Running/Training: Many runners know that adding in cross-training can benefit their running, but don't know what to incorporate or how to incorporate it. While other runners are unaware of the benefits of incorporating other types of fitness. A running coach can help safely add in appropriate types and amounts of cross-training to your training regimen. 
9. Explain and Help Support You With Your Fueling and Hydration Needs: Just as important as the weekly runs, proper fueling and hydration is vital to successful training. A running coach can provide proper guidelines for fueling and hydration to support your runs.
10. Motivate and Inspire: A running coach is your biggest cheerleader. Ongoing motivation and encouragement can often be the difference in successful race training.

In the Greensboro, NC area and looking for a running coach, click here.

Alternative Fuel Sources

 Are you a runner for which fuel sources like gels, Gu's and chews, just don't seem to do the trick. Do prepackaged fuel sources give you stomach distress or maybe you just don't like the taste or texture? Then check out my tips for alternative fuel sources. Some might be right in your cupboard!

Hitting the Training Wall?

Many half or full marathoners can attest to hitting a wall of self-doubt that smacks them in the face about halfway through their training.

For first-time half marathoners it's often around mile nine. For first-time marathoners it's often around mile 15, 16, or 17.

Things are going just dandy in their training  and then all of the sudden, they have a tough run and reality smacks them in the face. "Oh my God! That was hard!" How am I ever going to run 10 or 11 more miles!"

This experience is pretty common with new marathoners. Most have actually had a similar experience on a smaller scale, but they forget from whence they came. In talking with a struggling half marathoner the other day, I reminded her how not too long ago, she was worried about completing the 13-min run/2-min walk intervals when she was in my beginning running group. Also reminded her that she killed it.

For most individuals it's pretty common for self-doubt to creep in when we they dip their toes into the unknown. The initial response for many is, "I Can't!" But here's the thing. You can. You have to just flick-it! Flick that self doubt to the curb! Easier said than done, right?

The first step in clearing your mind of "Can't" is remove it from your vocabulary. Next step is to be "Real." It's going to be hard. Marathon training is one of the hardest things you'll ever do. It will be one of the most rewarding and life-changing things in your life too! Training for a marathon causes you to dig deep and find a you that you may never even knew existed. Once you find this new you, you'll be amazed how much you pull on new you in other areas of your life.

So, why does it happen around mile 15, 16, or 17? Well for most, that's new mileage for them. So just like when they first began to run and it was hard and they were fatigued, and they were sore, they're going through that again. Many at this point will experience an acclimation phase while their body adapts to the new demands of this new frontier.

So, what do you do? You run smart and you listen to your body not your head. If you are extremely tired and fatigued, then skip that next speed workout. When your body say's "Uncle" listen to it and take a rest day. Pull back on the pace on your long runs. You're probably running them too fast anyway and now that you're in new territory, your body isn't able to maintain that same pace (plus you need to be running slower on the long run anyway). Make sure you are hydrating and fueling properly pre-, during-, and post-run. Those two gels your  took for a half marathon probably aren't gong to hack-it for a 20-mile run. figure how how to adjust your fueling for those extra miles. Depleted levels of electrolytes like sodium and potassium can increase dehydration even if you're drinking a lot of water. So be sure you're on top of replacing them through your fueling, electrolyte tablets, or sports drink.

According to Dictionary.com, moxie is the ability to face difficulty with spirit and courage. It goes on further to say that the term was used as far back as 1876 as the name of a patent medicine advertised to "build up your nerve."

Too bad there's not a bottled "marathon moxie" that you can gulp down just before the start and then be miraculously provided with all you need to complete your training. Man, whoever invents that will become a millionaire! In reality, marathon moxie does not come from a bottle, it comes from within you.

If you're having doubts, I want you to do some reflection. Sometimes writing down and documenting all that you've done during your training can visually confirm all your hard work and the commitment you've exuded over the past several months. This doesn't have to be a long and tedious task, just use a brainstorming web like I've done here. Once you see all that you've accomplished there's no way you can doubt yourself! (See my attached pic. This is a web I did a while back when I was training for a marathon.)

Another way to clear you mind of Can't and flick that self-doubt to the curb is by finding a running mantra to help lift you up on those hard runs. The official RunnerDude mantra is Trust. Believe. Conquer! It stands for Trust in your Training, Believe in Yourself and Conquer your Goals. Here are a few more mantras to consider or make up your own!

• Can't Stop! Won't Stop!
• No regrets!
• If you don't, you rust!
• I'm a running machine, not going down without a fight!
• The pain of discipline or the pain of regret.
• Relentless forward motion
• Make Mom proud!
• Run like you're being chased!
• This too shall pass.
• Perpetual forward motion
• Not today, I will not be broken.
• Not if. When.
• I will keep on.
• Define yourself!
• Not everybody can do this!
• When the going gets tough, the tough get going. So get going!
• Do this today and you can eat your weight in chocolate tonight!
• Of course it's hard, if it was easy everyone would do it.
• I hate you Thad. I hate you Thad. :-)

If you have a coach, talk to him/her about what you're experiencing. Ask about taking rest days. Ask about fueling and hydrating. They are there to support you. They have lots of suggestions and tips to help you. (https://runnerdudesfitness.com)

The Beauty of a Good Run

I love it when my fall race trainees who are training in the summer have a mild temp/weather run day. They finally get to see their hard work is paying off.

You see here in North Carolina, the summers can be brutal for race training. We are blessed with high temperatures June-August. We are also blessed with high dew point.

I've preached (my pastor dad would be proud) the High Dew Point sermon over and over, but for most runners, they still internalize a poor run as a reflection of their effort or lack there of.

Dew point is the temperature at which water condensates. The body's first course of action for cooling itself is through the evaporation of sweat from the skin. But on high dew point days (70° and above) the sweat will not evaporate. It just stays on your body.

The body is an amazing thing and your brain is like a super computer. When one cooling system shuts down or is working poorly, it kicks in a backup system. In this case, the brain diverts oxygenated blood to the skin to help cool the body. That's a pretty awesome backup system...unless you are training for a marathon.

More oxygenated blood at the skin means less oxygenated blood at the muscle. This is why you feel like you're running through sludge and can't seem to make your paces no matter how hard you try on a high dew point day. And this is why runners beat themselves up. Their plan says to run at X pace. They don't make that pace, so in their minds it was a crappy run.

Temperature can be deceptive. You can have a milder temp day, but if the dew point is still high, your run is going to feel labored. If you try to push yourself to run harder on a high dew point day, you can actually run the risk of heat exhaustion as well as put your heart at risk from so much demand being put on it trying to cool you off and make you move.

So, like I tell my runners, on a high dew point day, you should run by feel. This means on a high dew point day, if you feel like you're giving the same exertion as on a day that you are making pace, but your watch says otherwise, you are still reaping the benefits as if you were making pace.

Research has been done comparing running at altitude to running in high dew point. Results are very similar, because in both scenarios, runners are running in oxygen deprived situations. The problem is, if a runner goes to Denver to train at altitude, that's really cool. Just running in hot/humid NC seems normal and instead of runners realizing they are getting the same benefits as running in Denver, they get down on themselves, often pushing themselves harder, making things even worse.

Then comes a day at the end of August, like my runners had yesterday, where in the early morning, the temp and dew point is low and they had awesome runs allowing themselves to see the progress they've actually made over the past two months.

Funny part is hearing them exclaim, "Wow! That was awesome!" "Wonder why that run was so great?" "I felt better, even though that was the longest run I've ever done!" I run so much better when it's cooler."

Some have realized it, but others haven't yet made the connection that yes, the great weather allowed them to see the fruits of their labor, but that it was all that hard "smart" labor on those oppressive run days that provided the foundation for the awesome run they just had, not the milder weather.

The RunnerDude mantra is "Trust. Believe. Conquer!" It is a catchy mantra, but it's the meaning behind it that's important. Trust in your training, believe in yourself, and you'll conquer your goals.

Yea Taper Time! Boo Taper Time!

During a past training cycle, I overheard one of my runners telling another runner (who sometimes
runs with us but isn't one of my race trainees), that he was in his marathon taper time. The other runner proceeded to tell my runner, "I never tapered before a race. It's a waist of time. You lose too much of what you've gained." My runner proceeded to say, "I don't know, I really think there is something to this taper thing. I'm going to follow what my coach has planned out for me. I mean I paid for it. Might as well, follow the plan. But, it makes sense what he's telling me."

That was a proud moment as a coach. This particular runner did not follow the plan with his previous race. Every run was a hard run. He put in extra runs on his own and didn't taper. Result? He got injured a few weeks prior to race day. He still tried to race on race day and injured himself more. This training cycle, he decided to follow the plan and he was doing great! The other runner is a fast runner. But like my race trainee's former self, he runs every run hard and never tapers. As a result he's often injured. I often kid this runner (but not really) that he's not allowed to talk to my runners trying to lure them to the dark side.

More is not better. Never a better example than with marathon taper. The marathon taper is probably THE most important part of race training. So, what is taper time? There are different approaches, but the standard taper for marathon training begins three weeks prior to race day.Typically the last long run (which is often your longest run) is three weeks from race day. The following long run is 75% of the longest run, and then the long run before race day is 50% the distance of the longest run. So, if you're longest run is 20 miles, then the following weekend the long run will be 15 miles, then the next long run will be 10 miles with the following weekend being race day. The mileage of the other weekly runs during this time can begin to decrease as well. My runners usually have a speed workout on Mondays, a tempo/progression run on Wednesdays, and easy run on Thursday or Friday and then their long run on Saturday. During Taper time, the distance of the Wednesday runs begins to decrease and usually I have them run an easy 4 miler the Wednesday the week of race day.

So what makes doing less the last three weeks help you on race day? High mileage week after week depletes a runner's glycogen levels. It also decreases levels of enzymes, hormones and antioxidants. Research has shown that these levels return to normal during taper. Even more important is the repair of muscle damage that takes place during taper. Runners that push their training up to race day also run the risk of compromising their immune system increasing the chances of catching a bug before race day. Taper allows the body time to bolster the immune system. Research has also shown that runners that heed the taper tend to have times 5 to 10 minutes faster on race day than those that do not taper in their training.

The main problem with marathon taper is what I call the Stir-Crazy Complex. You've been running, running, running, for so many months then all of the sudden, just before race day, you're not running nearly the mileage. It can play with your mind. Doubt begins to creep in. You become insecure that you've done enough. This is normal. This is where you have to Trust in your Training. Believe in Yourself. And Conquer your Goal on race day. Doing more may occupy your brain and your body, but it will only hurt you on race day.

Use taper time to relax, recover, and focus on nutrition. Also use this time to think through mental strategies for race day as well as make your race day check list. A check list is particularly important if your running a destination race involving travel.

Also use this time to reflect on and appreciate all the hard work you've put in the past several months.

Training? Feeling a Little Run Down?

Runners are notorious for digging a hole and jumping in. We'll push, push, push, thinking that if we just push a little harder, we'll break through that wall hindering us. While sometimes a little push is just what you need, other times, REST is what you need. So how do you tell the difference of when to push and when to rest? Listen to your body, know the difference between, "I don't wanna" and "I can't" and know the signs of fatigue and over training.

Do you feel that burn after a hard workout or a hard run? That's from pushing your body past what it's used to. Challenging yourself to harder more intense workouts (resistance training or aerobic training) over a period of time is called progressive overload. Progressive overload is how you train your body to adapt to the new conditions being put upon it. The key, however, is making sure that along with the progressive overload you are also giving your body time to recover. Ever notice how most marathon plans have you run a 20-miler followed by a day of rest and then the following week's "long run" usually isn't as long. That's progressive overload or stress adaptation. Build up. Back off a little. Build up. Back off a little. Overloading the body and then giving it a chance to recover, adapt, and heal before placing more stress upon it, is a great way to train.

The S.A.I.D. principle (Specific Adaptation to Imposed Demand) refers to the idea that your body adapts to the specific type of stress put upon it. So, when an endurance runner pushes to finish that 20-miler in a specific time frame, his/her body is adapting to that specific type of stress being put upon it.

The problem is many athletes (aerobic or anaerobic) don't give their bodies time to adapt before imposing more stress on their bodies. The create a recovery deficit....that hole they've dug and can't get out of. They're constantly stuck in the recovery period or worse, they become injured. This is called overtraining.

Often I hear a runner say, "but it's in my plan" or "but my plan says." Runners often mistake a training plan for LAW. A training plan is merely a guide to help you reach your goal. A training plan sis like a travel plan...a map. Change will most likely need to be made along the way. A plan doesn't know the factors you may be dealing with in a given week...the stress of the job, lack of sleep from a sick child, dealing with allergies, that pothole you stepped in and twisted your ankle, that unplanned work trip thrown at you. Some times life has a different plan for you than what your race training plan had in store of you. A training plan is based on an ideal world. A training plan also, does not know how long your particular body may need to recover after that first 20-miler. The plan is your map. You are the driver and your running coach is your AAA consultant.

Some common signs of over training include:

• persistent achiness, stiffness, or pain in the muscles and/or joints (beyond the typical delayed onset muscle soreness felt a couple of days after a workout)
• waking up with an elevated pulse (good idea to take your waking resting pulse frequently to give you a base from which to compare)
• lack of energy
• fatigued and/or achy muscles
• frequent headaches
• feeling lethargic or sluggish
• drop in athletic performance
• not able to complete your normal workout
• depressed, moody, unmotivated
• nervousness
• lack of sleep and/or appetite
• weight loss
• lowered immune system

An elevated pulse is also a good indicator of possible overtraining or even sickness such as a respiratory infection. If your waking resting pulse is elevated more than a few beats, you could have an infection or be suffering from overtraining. In either case, taking a day off may be the best thing. Rest is the best thing for overcoming overtraining. If rest doesn't do the trick, schedule an appointment with your doctor.

Other Causes of Fatigue When Training Include:

Improper Hydration can also be a source of fatigue. Most people in general don't get enough water (2-3 liters) each day. If you fall into that category and you're also not replacing the water you're losing through perspiration from running, you're risking dehydration. A sure sign of dehydration is fatigue. In addition to your normal daily hydration requirements, you should drink 12-16oz of water about an hour before your run. One good way to determine how much you need to drink after your run is to weigh yourself before your run (without your running shoes), then weigh yourself immediately after your run (without your running shoes). For every pound lost, you should drink 16oz of water. Don't have to drink all that immediately after your run. Drink some and then make sure you get in the remainder within a few hours after your run. No need to weigh before and after every run, but if you do it on a mild day and once on a really hot/humid day, then you'll have a frame of reference to help you determine how much to drink after runs in various conditions.

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If you're running less than an hour, water is perfect. If you're running an hour or longer, a sports drink will be a better choice especially on hot/humid days because it will help replace vital electrolytes (mainly sodium and potassium) lost through sweating.

Alcohol consumption should be decreased during training. Excess alcohol consumption can increase your chance of dehydration in several ways. Alcohol decreases your body's production of anti-diuretic hormone. This hormone is used by the body to reabsorb water. Having less of this hormone causes you to urinate more increasing your fluid loss. Side Note: The average beer is about 4-5% alcohol. When you drink a 200ml beer, you don't just urinate 200ml of water, but more like 320ml of water which calculates out to 120ml of dehydration. (Sorry, for the bad news.)  

Lack of Sleep is a big-time cause of fatigue. Your body does most of it's repair and rebuilding while you sleep. If you're not getting enough sleep, then you're not giving your body time to heal. Plain and simple. Sleep requirements can vary from person to person. Teenagers need about 9 hours on average (mine seem to need about 15!). Most adults need 7 to 8 hours a night for the best amount of sleep, although some people may need as few as 5 hours or as many as 10 hours of sleep each day. Fatigue can result when your normal sleeping hours are shortened for whatever reason—stress of a new job, a new baby, or that heartburn you got from the 5-meat pizza you ate just before bed. If you're not getting your normal amount of sleep, then you need to back off on your training until your sleep hours are back to normal.

Low Iron Levels can be another cause of fatigue. If you've ruled out other possible causes of fatigue, it may be worth having your doc take a blood test to check your iron levels. This can especially be problematic for some women during their menstrual cycle. Sometimes just a change in diet can help boost your iron levels, but sometimes an iron supplement may be needed. (Check with your doctor before taking an iron supplement.) Good food sources of iron include: turkey, clams, enriched breakfast cereals, beans/lentils, pumpkin seeds, blackstrap molasses, canned beans, baked potato with skin, enriched pasta, canned asparagus.

Sometimes you may not experience the fatigue during your run. For some the fatigue may come after the run. Insufficient Post-Run Re-Fueling can be the culprit. If you've had an intense workout, it's normal to feel tired, but if you're feeling fatigue that just won't go away, you may not be giving your body enough refueling carbs and protein after your run. A good rule of thumb is to consume a 4:1 ratio of carbs and protein within 30-45 minutes of finishing your workout. Oddly enough, lowfat chocolate milk has the optimal ratio of carbs to protein to help refuel tired muscles.

Marathon To-Do List

If you're in the heat of marathon training, you're probably 100% focused on your workouts. There's another side to preparing for a marathon that often gets overlooked. I'm talking about getting to your race destination. I'm currently training for my 17th marathon and  I've learned a few things along the way that have helped me out on race day.

Marathon Trip To-Do List
1. Book your room! Marathons are getting larger and larger and it's getting harder and harder to find a room (especially at a reasonable price). Race websites often have special deals at area hotels. If you try to book a room through the race website and all the rooms are full, don't fret just yet. That usually just means the block of rooms the hotel has at the special marathon rate is full. If that's the case, try one of the many discount travel sites like priceline.com, Travelocity, or Airbnb. When it's just been me traveling to a race, I've even used a hostel. One of my Trips to the NYC Marathon, I stayed in a hostel for a fraction of the cost of a hotel room. At this particular hostel, I had my own room, but the floor shared two large restrooms with showers. It was old and definitely had character, but it was in a great location on the upper West Side. Great little bakery next door. While I was getting my breakfast bagel the day before the race, there was an extremely tall man in line in front of me. Turned out to be Conan O'Brien! The day after that race, I was having lunch in a little restaurant along Central Park. While eating my lunch I heard this very distinct voice behind me. Turned around and it was Regis Philbin and his wife, Joy. So, cool!   

2. Find out what sports drink and/or sports gel will be provided along the course. Either train using what will be provided at the race or decide to carry your own or have family members/friends provide it for you along the course  (the latter is often hard on larger races or on isolated races where spectator access along the course is difficult). Never train using one brand then switch to another on race day.

3. Plan out what you're doing for food while at your race. You've probably figured out your dinner each night before your training long runs. But what are you doing the night before the race day? Will you be able to find food at a restaurant similar to what you've been eating at home? If you plan to eat out the night before the race, research some area restaurants to see which will best meet your needs. Then go ahead and make a reservation. Or better yet, pack your food and eat in the room. If possible, book a hotel with a kitchenette. These rooms usually have a small stove or cook top and refrigerator. Now you'll be able to fix your normal pre-run dinner and breakfast!

4. Become familiar with the race course. No need to memorize every street name and turn, but identifying major hills and other course challenges can be helpful.

5. Keep tabs on the weather. Periodically check weather.com  or one of the other weather sites or apps to see what the forecast is for race day; best to be prepared with cold/heat/rain gear than not. 30gal trash bags make awesome rain gear and are great for extra warmth before the race too. Just cut out head and arm holes and you're good to go. Don't need it for either? Makes a great mat to sit on prior to or after the race.
6. Give yourself plenty of travel time, especially if the race is out of town. If going to a new city, it's best to arrive two days before the race. This gives you time to acclimate to your surroundings and a new bed. It also allows you time to get to the race expo without panic that you're not going to make it in time.
7. Pack your race-day clothes and running shoes in your carry-on bag if you're flying. If your luggage gets lost you'll be able to run as planned.

8. Pick up your race packet early. No need to wait until the last minute to pick up your packet. You never know what may come up to delay pickup.

9. Take a sample but don't use a sample. Runners are often overwhelmed at large race expos. Every running related vendor imaginable will be at these expos, each handing you hydration and fueling samples. Take all of these you want, but don't eat any at the expo and definitely don't use any on race day that you've never used on a training run. Same with gear and clothing. Unless you forgot your running shorts, don't wear something on race day that you purchased at the race expo.

10. Have a plan for where to meet your family/friends after the race. No need speeding longer than it took to run the marathon looking for your family. Many races have family meeting areas, but depending on the race, those areas can be huge. If you get to the race site a day or two early, scope out the finish line area and go ahead and pick out an area for you and your family/friends to meet.
11. Layout your racing clothes, shoes, and gear the night before the race. Go ahead and pin your race bib on your shirt. Anything you plan to wear or carry with you while you run, lay it out. This will help you sleep better and save time in the morning.

12. Don't overdress for the race. Rule of thumb is to dress like it's 10-15 degrees warmer than it really is. Your body will warm up at least by that much while running. 

13. Take along some old sweats to the start. You don't want to overdress for the race, but some races have you at the start really early and it can get chilly in the wee hours of the morning especially at a fall or winter marathon. You can pick up old sweats at Good Will or a thrift shop for next to nothing! Wearing old sweats will keep you warm while you wait and then you can toss them at the start. Many races donate the discarded clothing to local homeless shelters. That 30gal trash bag mentioned earlier, comes in handy too for extra warmth.

14. Have your mental strategies rehearsed for Race Day. Don't start out too fast! There's a saying, "Most races are lost in the first mile." That often a very true statement. It's very easy to get caught up in the hoopla of the start and before you know it you're running a minute faster pace than you're supposed to! Hold fast to the pace at which you've trained. You can turn in on later in the race, if you've got extra gas in your tank.

15. Trust in your training and enjoy yourself!

Spring Race Training Meeting!

Hard to Believe, But Training for Spring Half and Full Marathons is Just Around the Corner!

Training for spring races starts at RunnerDude's Fitness as early as November for some of the early spring marathons! Whether you definitely have a 5K, 10K, 10Miler, Half or Full Marathon selelcted for the spring or you're just contemplating the possibility of racing in the spring, come to our free info session to learn more about the RunnerDude's Fitness Race Training Program. 

No obligation to register. However, there will be special savings for those who do register for race training during the meeting on Nov. 6th.

What: RunnerDude's Fitness Spring Race Training Info Meeting

When: Sunday, November 6th

Time: 6:30-7:30pm

Location: 2309 W. Cone Blvd. Ste. 120 (Directions)

Cost: Free!

No need to RSVP, but if you'd like to let us know you're coming, click here.

Note: No obligation to register for training at the meeting, but those that do will recieve a special savings of $25 off Full, $15 off Half and $10 off 5K/10K/10-Mile Training.

Why Only 20?

One of the most frequently asked questions by my marathon trainers is, "Why is our longest run only
20 miles?" It's a valid question. When they trained for their half marathon, their longest run was 13 or 14 miles so most would assume they'd run 25, 26, or 27 in their marathon training. Like in many cases with non-running circumstances, the obvious, may not be the best scenario.

The Internet is a culprit in making most novice marathoners think they should run the full marathon distance prior to race day. You can find all kinds of plans online that may or may not go past 20 miles during training. Then, you'll also have runners read about how the Olympians train and they'll see their 26-mile long runs and think, well, "They do it, why shouldn't I?"

So let's back up a bit and think about the structure of a typical marathon training plan. Online, most full-marathon training plans are 16 weeks. I create 18-week plans for my runners. But given a typical 16-week plan, the typical novice marathoner comes into training with a long run of 8-10 miles. If you start week one of training at 9 miles and each week progress by one mile you'll be at 23 miles the weekend prior to race day. That's not providing any taper (which is typically the last three weeks of training). So, you'll still not get to your full marathon distance and you'll not provide any taper in which the body has time to rebuild and repair prior to race day.

Also, as a coach, I like to get the full picture of a runner before I start training with them. Ideally it's best if a runner come into training with a strong base of at least a total weekly mileage of 20-25 miles the 4 weeks before their training officially starts. Most don't have this. So, I need to make sure that when they start the ease into their training and don't do too much too soon.

The other factor is pace. Remember those Olympians doing their 26-mile long training runs? Yep, they do such runs, but those Olympians are only out there on those long runs for a faction of the time that a novice runner will be. While they may be out there 2.5 hours, a mere mortal runner may be out on their feet for 4-5 hours. Lets assume that the Olympian and novice runner have an equal stride count (yes that is possible). In a 2 hour run, the Olympian may have his/her feet hitting the ground around  21,600 times while the novice could be making as many as 43,200 foot landings covering the same distance. Doing that week after week can really take a toll on the body drastically increasing the chance of injury.

I know you're thinking, but Ultra runners run much longer. Yep, they do. However, their training is entirely different from that of a road marathoner. Ultra running often takes place on trails providing a much more forgiving running surface. Also, ultra running's focus is usually geared more around completion rather than time. Ultra running also involves typically some walking. Fueling, hydrating, pacing, it's all a different animal with an ultra runner. Ultra runners also rarely run the full distance prior to race day. Kind of hard to get in a 100-miler prior to race day. Usually ultra runners will run back-to-back long runs on two or more consecutive days. It's more about time on their feet.

With some of my more experienced runners, I've used back-to-back long runs. Usually the first "long run" will be a more moderate distance maybe up to 10 miles, and then the following day will be a more traditional marathon long run distance eventually going up to 20 miles.

It's not that I won't or haven't ever taken a runner past the 20-miler, it's just not my typical plan of action. With a more seasoned runner who is willing to dedicate themselves to a longer plan (about 25 weeks) I can take them safely closer to the marathon distance in training and still have time to incorporate dropback weeks for recovery and the taper weeks at the end of the plan.

Properly training marathon runners is all about taking them where they are currently at fitness-wise and running experience-wise and gradually building upon that to reach race day. Another question I'm often asked, especially by running buddies after they've compared training plans, is "Why does he have this distance, and I have that distance?" Or "Why do I have this workout and my buddy doesn't? A coach writes his plans based on the individual. Sometimes that creates a variance in plans. That's a good thing. Doesn't mean one is weaker or stronger, It means you're at different places or have different goals.

Research, as well as my on experience with training marathon runners, has shown me that runners entering training with a really strong base prior to training, having a starting long run around 10 miles (for which they are already acclimated to), then strategically building their long runs with the goal of getting them really acclimated to the 18-20 mile distance by taper time will lead them into race day solid and strong. That extra 6.2 miles will not be a problem. They may feel those extra miles depending on how hard they're pushing it in the first 3/4 of the race, but they'll definitely be able to handle it. Bonking or hitting the wall, usually isn't related to not having trained those extra miles. Hitting the wall is usually a result of improper hydration and fueling during the race.

The RunnerDude Way

The RunnerDude Family

Gu or Not To Gu, That is the Question

For this round of race training, I have quite a few runners new to training for the half-marathon and
full-marathon distance. I love working with newbies to distance racing. They have so many questions and are so eager to learn.

One question that has surfaced over and over during this training cycle is, "What about GU? Should I be using sports gels? When should I use them?

Each of my runners gets a training packet that's several pages long and in that packet is information on and "rules of thumb" for pre-run fueling, during-the-run fueling, and post-run fueling. But like most of my race trainers, the sections of the packet that gets viewed the most are pages 1 and 2--the training schedule and the workout descriptions and their personal training paces. LOL!

I think another reason these questions keep surfacing is that they keep hearing other information from their running friends...."Well, I use this." "I take that." "I use Gu this many times during a run." "Oh, don't use that." "You don't need this." "You should do this."

And you know the problem isn't that these well-meaning runners are giving them bad information. The problem, is that they are giving these new distance runners solutions for what works for themselves. With so much and such diverse information, my new-to-distance runners become overwhelmed and not sure what to do. Also, as a new distance runner, and well, like most anybody, they want "the" definitive answer. There in lies the problem. There isn't one answer.

Remember, up in paragraph two of this post, I mentioned that in each runner's training packet, I provide them with "rules of thumb" for fueling? Well, that's really as specific as it can be. Rules-of-thumb, guidelines, a set of parameters. Each runner, then has to use the 14-18 weeks of training to figure out  (based on those parameters) what works best for them.

I had one runner that in the marathon race, she used a gel about every 10 minutes. I would not recommend that to anyone, because for most that would cause stomach distress. But for her, it worked. She determined that for herself through her training. Whether it was more of a mental security factor or a physical need, I'm not sure, but nonetheless, it worked for her.

So, unfortunately I can't tell my newbies, "Here do exactly this." But, what I can provide them with the following parameters.

During training, eat a well balanced diet of approximately 45-65% high quality complex carbohydrates, 20-35 % polyunsaturated fat/monounsaturated fat (and yes a little bit of saturated fat), and 10-35% protein (from lean meats and plant sources).

Your body can store about 2000 calories of glycogen (fuel) in the muscle. This is your primary source of fuel on the run. If on a regulare basis, you're eating a good balance of the macro-nutrients listed above (Carbs, Fats, Protein), then you should be keeping your glycogen stores in good check.

Sports Gels, chomps, blocks, chews, etc. are designed to help you keep from completely depleting your glycogen stores during longer runs. If you're running an hour or less, you really don't need sports gels and the like. If you're running 1.5 hours or more, then it's a good idea to start supplementing with an additional fuel source.

Most fueling supplement companies suggest taking their product every 45-60 mins, but again that's just a recommendation. I personally take one about every 5 miles, but again, that's what works for me. The true key is listening to your body and getting into a routine of taking such supplements in a regimen that provides you with fuel before you feel like you need it. If you wait until you are fatiguing to take something, then more than likely it won't get into your system in time for it to really do you any good.

The other thing to keep in mind is that gels, chomps, chews, bars, etc. are not the end-all source of fuel. I began running marathons back in 1997. Back then then only fuel I know of that was available (at least where I was in NC) was PowerBar. It basically was a nasty leather bar that you chewed on and chewed on and chewed on. I think I'm still chewing on the first bar I took back in 1997. LOL! Not too long afterward, PowerBar started making PowerGel. But before that, about the only thing available was Gatorade for fuel.

Somehow runners prior to the 2000s were able to run distance without these handy little packets. That's the key word....Handy. Usually a serving of fuel is about 100 calories, These products are convenient, easy to carry, 100 calorie packets of fuel. It takes out the guess work. Simply open and eat.  However, you can use real food too and it be just as effective. Here again, you have to experiment with what works for you. I have one runner who eats dates on the run. Another eats an oatmeal cookie (kind of like a ginger snap). Another runner carries a little baggie of pretzels. And still another makes little pbj sandwiches for long runs. They all have around the same number of calories comprised mostly of simple carbs for quick and easy digestion.

Gatorade and similar sports drinks provide basically the same thing as sports gels. So when taking a sports gel or your homemade energy food source, it's best to wash it down with water not sports drink? Why? Well, since the both provide essentially the same thing, you're basically getting a double whammy of carbohydrates. For some this can cause stomach distress. So rather than risk that, wash down your energy foods with water and save the sports drink for a hydration stop when you're not taking a supplement.

So, again, many are probably still frustrated that I haven't provided "The definitive Fueling Solution," but you have some guidelines. Use your training time to experiment and discover what works for you. Each runner is unique and you have to discover your own tricks of the trade.

10 Tips to Prevent the Marathon Training Blues

Runners often get discouraged when training for a marathon. Their lack of performance and/or motivation can be due to numerous factors. In the video below, I share 10 tips for helping to prevent the marathon training blues. If you're currently experiencing the training blues, listen to the tips and see if any of the suggestions may be the cause of your discouragement with your training.
(Correction: In Tip#3, I state "the body sends blood to the muscle layer to help cool down the body." I meant to say, "the body sends blood to the skin layer to help cool down the body, causing less blood to get to the muscle layer, which makes you fatigue quicker."


10 Tips to Prevent the Marathon Training Blues from Thad McLaurin on Vimeo.

External Focus Best for Marathoners

If cognitive strategies during a marathon won't exactly make or break your race, they are still among

the most important weapons you have in your arsenal against fatigue. Below are the  four mental strategies to be the most common:

• Internal association: This focuses on how the body feels while running.
• Internal dissociation: This is essentially distraction: examples include playing songs over and over in your head and solving mental puzzles;
• External association: This focuses outwardly, on factors important to the race: passing or being passed by other runners, looking out for fluid stations and calculating split times;
• External dissociation: This, too, focuses outwardly-but on events unimportant to the race: enjoyment of the scenery, attention to throngs of cheering spectators or glimpses of outrageously costumed runners passing by.

Research has shown that the greatest percentage of those who hit the Wall said they had relied primarily on internal dissociation. It seems all-out distraction may make it difficult for you to judge your pace and to know other vital information, such as when you're dehydrated. It's therefore not a good idea to avoid monitoring your body altogether.

Internal association, while the most prevalent of the four strategies, magnified discomfort among the runners, who reported the Wall appearing much earlier and lasting longer than others.

Interestingly, external association seems not to lead runners into the trap of hitting the Wall, as you might expect from the results of internal dissociation. The researchers speculate that the observance, however unrelated to racing strategy, of passing by other runners and spectators may provide enough of the focus needed to keep the correct pace, effectively anticipate hills and so forth.

Similarly, runners using external dissociation didn't experience the Wall as often or as intensely as the internally-focused groups.

So, what's best practice for marathon racers? Check in on your body periodically-if briefly-and focus most of your attention externally: on both factors important to the marathon as well as on the enjoyable atmosphere. The latter may be unrelated to performance in any direct sense, but it nevertheless has the power to surround and energize you as you strive to keep your head up, your confidence high and your feet moving toward that finish line.

(Marathon & Beyond, 2003, Vol. 7, No. 5, pp. 61-72; BJSM, 1998, Vol. 32, No.3, pp. 229-234) © American Running Association, Running & FitNews 2004, Vol. 22, No. 1, p.5)

Find Your Marathon Moxie

If you're training for a fall marathon then many of you are now about halfway or a little over half-way into

your training. Many of you are feeling some doubts about your training. Yep, you are not alone.

Runners are a warm, caring, sharing group, but often when we begin to feel doubt about our abilities, we hold this info within. So, know you are not alone. Others are feeling the same doubts and lack of confidence.

Also know, this is common. We are often our own worst enemies. Training is tough. It's a huge time commitment. It's a lot of wear and tear on your body and mind. About half-way through your training, is the toughest part of your training. You're into the longer runs. The speed work is longer/harder. You're body is still acclimating to the demands. You're feeling tired, worn out, fatigued. When this happens, your brain goes into preservation made letting doubt creep in. Are you good enough? Why are you making your paces? You suck!

It's hard to fathom when in this pit of self-loathing, but things are about to get better. You will pull out of this pit. Does this mean charge on and run yourself into the ground? NO!! Listen to your body. If you need a rest day. TAKE IT! Rest is a good thing. If you're fatigued mentally and/or physically a rest day will do you much more good than that speed workout. But don't confuse taking a rest day for buying into thinking you're not good enough.

Evaluate why you are fatigued. Are you doing other things that are draining you? Can you get rid of those? Should you really have done that 2hr crossfit session the day before your progression run? Are you properly fueled? Hydrated? Have you been getting enough sleep? Was it a bad day at work? Was the temperature 90 and the dew point 75? All these are things that we may or may not have control over but have effects on your training. Also remember that a plan is just a prediction, a guide, a schedule to guide you and help you reach your ultimate goal. It's not law cut into stone.

If you're having doubts, I want you to do some reflection. Sometimes writing down and documenting all that you've done during your training can visually confirm all your hard work and the commitment you've exuded over the past several months. This doesn't have to be a long and tedious task, just use a brainstorming web like I've done here. Once you see all that you've accomplished there's no way you can doubt yourself! (See my attached pic. This is a web I did a while back when I was training for a marathon.)

According to Dictionary.com, moxie is the ability to face difficulty with spirit and courage. It goes on further to say that the term was used as far back as 1876 as the name of a patent medicine advertised to "build up your nerve."

Too bad there's not bottled "marathon moxie" that you can gulp down just before a workout or race. Man, whoever invents that will become a millionaire! Until that day, marathon moxie does not come from a bottle, it comes from within you.

Having a marathon mantra is also a great way to remind you of your marathon moxie during the race. When the going gets tough later in the race, having a mantra to repeat to yourself can really make a difference. I've done this during many a race and it really works! I'm not sure if it distracts you from the pain or if it actually causes a physical reaction that overrides the fatiguing of your muscles. Really doesn't matter as long as it works.

So, be thinking of what kind of mantra may work for you. Here's a few ideas.
• Trust. Believe. Conquer!
• Can't Stop! Won't Stop!—Janel
• No regrets!
• If you don't, you rust!
• I'm a running machine, not going down without a fight!
• The pain of discipline or the pain of regret.
• Relentless forward motion
• Make Mom proud!
• Run like you're being chased!
• This too shall pass.
• Perpetual forward motion
• Not today, I will not be broken.
• Not if. When.
• I will keep on.
• Define yourself!
• Not everybody can do this!
• When the going gets tough, the tough get going. So get going!
• With God all things are possible, so you CAN do this!
• I can do all things through Him who gives me strength.
• Do this today and you can eat your weight in chocolate tonight!
• Of course it's hard, if it was easy everyone would do it.
• I hate you Thad. I hate you Thad.

Revel Rockies Giveaway

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Marathon taking place August 17, 2014.

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Act quick! Contest closes Friday and the winner will be announced this Saturday! To enter, simply complete form below.

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Congrats to Winner Michele Oats!

Where did the .2 Come from?

Did you know that the distance of the first modern Olympic Marathon in 1896 was 24.8 miles. So why is it 26.2 today?

King Edward VII and Queen Alexandria

You've probably heard the legend of Pheidippides, the Greek who ran from the city of Marathon to Athens to deliver a message that they had defeated the Persian Army. You also probably know that upon reaching Athens, he staggered and exclaimed, "Rejoice! We Conquer!" and then collapsed and died. Nice story, huh? Really motivates you to run a marathon. LOL!

But I digress....why is the distance for a full marathon today 26.2 instead of 24.8 miles (the real distance from Marathon to Athens)? Well, in 1908 when the Olympic games were being held in England, King Edward VII and Queen Alexandria requested that the race begin at Windsor Castle. Why? They wanted to Royal family to be able to see the start. I guess when you're King, you can pretty much get what you want.

1908 London Olympic Marathon Route

The distance from the castle to the Olympic Stadium in London was 26 miles. So what about the .2? The distance was extended 385 yards (.2 miles) around the track at the stadium so the runners would cross the finish line directly in front of  Edward and Alexandria. Pretty swanky huh?

The marathon distance in other competitions kept varying in length until 1921 when it was decided that the official distance would be 26 miles and 385 yards, or 26.2 miles.

So, you can thank Edward and Alexandria for the extra 1.4 miles.

Conquering the Beast

It's been a few days since my race trainers completed the Raleigh Rock-n-Roll Full and Half Marathon. This group is an amazing group of individuals. 

Their training was one of the hardest that any of my groups has had to endure. Here in NC we have cold winters and the occasional snow, but nothing like we had this past winter. They ran through 3 winter ice/snow storms, but it didn't deter them. They persevered. Having trained in ice, snow, monsoon rains, and frigid temperatures, what did race day bring? A hot 80+ degree day. Mother Nature can be very cruel. 

Not only was it hot, but the course was extremely hilly. We train on hilly routes, but this race course was unforgiving. So much so that the elevation map doesn't even truly represent the actual elevation gain.  But, my runners persevered. 

In the best of circumstances, a marathon is extremely taxing and emotional. I balled after crossing the finish line on my first marathon. I couldn't control it, just all came out. But in a race as unforgiving as the Raleigh Rock-n-Roll it can really make you question yourself as a runner. Part of that is exhaustion letting the doubt-monster creep in. The other part is just the nature of being a runner. Always wanting to do better.

With any marathon, the projected goal finish time is just that...a projected goal finish time. It's kind of a target in which to structure your training around. Sometimes, it's too aggressive for an individual and sometimes it's not aggressive enough. Projected goal times don't factor in things like elevation, weather, temperature, or the sheer stress of a first time endurance race. 

Marathons are a beast. Each of my runners conquered that beast. It may have taken longer to conquer the beast than anticipated, but they conquered it. This was a stepping stone. An experience. A right of passage into the world of endurance running for some and a test of fortitude for my seasoned runners.

The challenge with the sport of running that you'll not find in hardly any other sport is that the terms change with each race. Course, weather, temperature, sickness, etc. all can effect a race. Some of which you can't predict or know until race day. 

Running marathons is so much more than race day. Of course we all want that PR, but truly (for me anyway) running marathons is about the journey that leads up to race day. Think about all that you've learned about yourself over that past 4 months. It's been amazing watching each of my runners become stronger runners and even more important more confident and stronger individuals.

My training group consisted of around 25 runners. Each runner in the group is an amazing individual. Some tackling the half or full marathon for the first time. Some I've known and worked with for years and others brand new to me. Learning the stories behind each runner's motivation for training for the full or half is such an awesome bonus of being a coach. Five of this group--Michele, Melani, Kim, Tommiann, and Rob--trained for the full marathon. These are incredible people. I think I've learned more from them over the past 4 months, than I taught them.  

Michele and Melani

Michele, my goodness, you are amazing. Look that all you've accomplished in the past couple of years. Dramatic weight loss, several half marathons and 2 full marathons. All that on top of working and raising an awesome family. You truly are amazing.

Melani, you began your running journey with my beginning running group only about 2 years ago. You've gone from working up to 30 minutes of running (with no walking) to joining the RUNegades, to running a half marathon, to doing a relay marathon, to now having your first full marathon under your belt. All that on top of a demanding job that has you traveling here and yonder constantly. You tackle everything with focus and determination. You are one of the most dedicated runners I know. It's been amazing to watch you go from that timid unsure beginning runner to that determined pull-it-from-the-gut amazing runner that I crossed the finish line with on Sunday.

Michele, Kim, Tommiann

Kim, I can't tell you enough how proud I am of all that you've accomplished. You started with the beginning running group in the spring of 2011. Moved right into the Intermediate Running Group. Then life handed you some obstacles that took you from running for a while and then to my delight, you returned to start back your running. I saw a much stronger and determined woman on the return. This new Kim joined the RUNegades and became even stronger. Then she conquered a half marathon and a relay marathon and another half marathon and just a few days ago a full marathon. You are an amazing woman and runner.

Tommiann, even though the first words out of your mouth usually are "I hate running" I know you truly love it. Even with the discovery of some degenerative bone issues with your ankle you still are out there ticking away the miles. Your sense of humor and amazing life stories keep everyone motivated and wanting more. To see you around mile 26 at the Rock-n-Roll Marathon twirl and curtsy for the crowd was amazing. You have a demanding job and have about an hour drive to get to our group runs, but you are always there. I am glad you are always there.

Rob

Rob, brave man. One of a handful of guys in our training group this go round. You first began with the RunnerDude's Race Training Group last year when training for the Columbus Marathon. Plagued by an injury, you were not able to complete that run, but that didn't keep you down. You returned to train for Raleigh. Your speedy pace often had you running solo on training runs, but you were always there putting in the work and the miles. It was great seeing you rebound so strongly from the previous injury. Raleigh packed a punch, but you tackled what it had to offer and prevailed. So proud of you man.

If doubts are creeping into your mind after Raleigh (or any race), just kick them to the curb. TRUST in your training. BELIEVE in yourself and even though sometimes it might not be a PR, you will CONQUER your goals. I cannot be any prouder of my runners. They truly inspire me and motivate me to keep doing what I'm doing.

Holiday Gifts and New Year Resolutions

There's no better gift than the gift of health. Whether you're treating yourself or treating at friend, family
member or loved one, providing a gift that promotes fitness can have so many wonderful benefits. Not only will you or your gift recipient embark on a new fitness journey, you'll also make new friends, discover things about yourself you never new you could do, and become that healthy person you've dreamed of being.

RunnerDude's Fitness offers personal and small-group fitness training services and a variety of running coaching services from beginning running to marathon training. We would love nothing better than to be a part of your fitness quest.

If you're in the Triad area of North Carolina and you're looking for a fitness program or running group that's focused on you and your fitness needs, then check out the various programs below.

Beginning Running 
The Beginning Running Group uses a run/walk format that will have you running 30 minutes (about the distance of a 5K) with no walking by the end of the 12-week program. The program's design helps you gradually build muscular and aerobic endurance as you ease into running.

The RunnerDude's Fitness Beginning Running Program is perfect for beginning runners of all ages! So far the oldest graduate is 73 and the youngest is 12. All you need is a desire to want to run.

While this is a group program, participants are not expected to run as a pack. Everyone follows the same incremental run/walk program each week, but each person is encouraged to run his/her own level. Building Endurance and Proper Running Form is the focus of the Beginning Running Group, not pace or distance. Participants will not feel left behind nor held back.

The next program begins Sunday January 5th and meets Sundays/Tuesdays/Thursdays at 5:30pm for 12 weeks.
Cost: $120
Includes:
      -GYMBOSS Interval Timer (a $20 value!)
      -Online access to the 12-week training plan and tips on nutrition, good running form & a lot more!
      - Instruction on Proper Running Form, Breathing, Stretching, Hydration, & Fueling
      - Up to 3-weekly group runs (see days/times below) along the new stretch of the A&Y Greenway
      - RunnerDude's Fitness Technical T-shirt (1 free T-shirt w/initial service or package)

Intermediate Running 
Running at least 3-5 miles and feel like you're ready for the next level, but not sure what the next level is?
Feel like your running's stagnated? Looking for ways to spice up your running?

Then the Intermediate Running Group is just for you! During this 12-week program, you'll explore different types of running workouts (fartleks, tempo runs, intervals, hill workouts, etc.), pre- and post-running stretching, and core and upper-body exercises (key for strong efficient running).

Most runners have the lower-body muscular endurance but aren't aware of the importance
of core and upper-body muscular endurance. Running is about 50% lower-body and 50%
upper-body. Each workout begins with a 10-12 exercise med-ball workout designed to
increase the muscular endurance of your core and upper body.

Each participant will need to bring a medicine ball (6-8lbs) and an exercise mat to each
workout. The exercises will vary over the 12 weeks, so in addition to the 12+-running
workouts you'll learn, you'll leave the program with a nice variety of core exercises to
continue doing on your own.

Price: $120
Includes:
      - 2 weekly group runs (Monday/Thursday @6:00PM)
      - Over 12 different running workouts
     - 10-exercise core workout before each run
      - A pre- and post-program 1.5-mile run test
      - Access to online running information and videos just for
     -  participants of the group with information on everything from
      - hydration, to proper fueling, to stretching, to injury prevention.
      - RunnerDude's Fitness Technical T-shirt

Year-Round Running with the RUNegades!

 The RUNegades program is for anyone who...
-wants to learn different running workouts to take his/her running to the next level
-wants a weekly full-body workout designed for runners
-wants a weekly routine of running with others of all levels to keep motivated
 -wants to become a more efficient runner
-wants have fun getting & staying fit!

What Does it Cost?
6-Month Commitment = $360 (Less than $15 a week for 3 sessions!)
Save 10% When You Commit to 12 Months! = $648!

When does The RUNegades group begin?
You can join The RUNegades program at any time during the year. Your 6-month or
12-month commitment begins the day you register.

Where does The RUNegades group meet?
       Monday's Full-Body Circuit Workout—RunnerDude's Fitness Studio @ 6:45pm
       Tuesday's Group Run—the Greenway by RunnerDude's Fitness @ 6:45pm
       Thursday's Group Speed Workout Run—Location varies week to week depending on the type of workout.

Race Training
Which Races Can I Train For?
It's easy, just pick your race (any race), back up 14 weeks (half marathon), or 18 weeks (full marathon) from the race date, and that's when your training begins. You'll get to train with runners doing lots of different races including your own.

What Does It Include? 
        -Custom Training Plan
        -Individual Support:
        -30-minute consultation: A time to discuss your           running/racing experience and racing goals
        -Training Support Info: Online access (for race training clients only) to a wealth of training materials
        -Group Runs: 2 Weekly Group Runs (Wednesdays 6:45PM and Saturdays 7:30AM)
        -Ongoing Group and Individual Communication:
        -RunnerDude's Fitness Technical T-shirt (with first RunnerDude's Fitness service or program)

What's Does Group Training Cost?
     (Half-Marathon) $120 plus two 24-bottle flats of water
     (Full Marathon) $145 plus two 24-bottle flats of water

Running Stride Video Analysis
Curious about your running stride?  RunnerDude's running stride video analysis will give you not only feedback on your running stride but actual video, still shots, and slow-motion footage of your running. Foot landing, foot-strike, cadence, upper-body posture, gait, and arm swing will be evaluated. The Analysis includes a session to collect the video footage, a video presentation with the feedback included on the video for you to view at home and an follow-up session where you'll be able to sit down with RunnerDude and discuss your analysis and any possible next steps or corrective measures, if needed.
Cost: $75

Fitness Assessment
Perfect for evaluating your current level of fitness before starting that New Year's resolution for a fitter you! During this 1.5 hour-long assessment, a complete a health questionnaire will be completed and then various fitness areas will be assessed such as vitals (blood pressure and resting heart rate), body composition (body fat %, circumference measurements, waist/hip ratio), flexibility and balance, muscular strength, and muscular endurance. The assessment also includes an aerobic fitness test to evaluate your VO2max (how well your body utilizes oxygen at maximum effort). If you're a runner the VO2max test will consist of a 1.5-mile run test. If you're not a runner and/or you're new to fitness, a 3-minute step test or 1-mile walk test well be used.
Cost: $75

Running Form Session with RunnerDude
A 1-hour one-on-one session focused on good running form to help prevent injury as well as to help make you a faster more efficient runner.
Cost: $55

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