Parents and Runners:
Again, if you haven’t already done so, please check in with me so I know I’ve got the right e-mail address for you. You can also reach me on my cell at 540-910-3031.
Q: What am I supposed to do this summer?
A: Send me an e-mail once per week to let me know how much you’re run. I’ll respond with some guidance for the following weeks, but this will not be complicated and overly involved. Simplicity is at the heart of this program. Also, follow the guidance below.
Q: What’s the program?
A: A relaxed commitment to run most days of the week, building up to 45 minutes or 5 miles. You can go by time or mileage. That was easy, wasn’t it? Run on the road, on trails, do some power-hiking on trails, over hill over dale, wherever your heart takes you that day. The key is a RELAXED approach and COMMITMENT to at least four days of running per week. You can run more if you want, but take at least one day off per week, preferably two. This program allows for enough rest to build endurance while minimizing the chances for injury.
Q: When do I start?
A: Today. What are you waiting for? You may need to start with nice, easy 30 minute/3 mile runs at first, and then gradually build up to 5-mile runs over a period of several weeks.
Q: Who is involved?
A: Everyone that isn’t reaching their full potential, and you know who you are. It’s for runners that have been THINKING about finding out how good they can really be and exploring their limits this fall. It’s for you runners that have been THINKING of jacking up the mileage and haven’t yet started
Q: Who is it for?
A: Any runner who wants to be better than before. This “program” is a springboard for the cross country season. A relatively easy way to prepare oneself for the real training to be done in the fall.
Q: What about a schedule?
A: You want a schedule? I’ll send you a schedule. But the key is to run as outlined above. Simple, relaxed, and committed. You have choices about the when and where of your workouts, so have fun and take advantage of it. In the fall, I’m the benevolent dictator when it comes to workouts.
Q: How do I run on vacation?
A: You can’t be serious! My most memorable and enjoyable runs have been on vacation, running in a new place and exploring the area on foot. The best time is the morning before it gets too hot. Evening is another option after the heat of the day has dissipated a bit.
Q: Where do I run?
A: Wherever you want. Soft surfaces like we run in cross country are best, like trails, dirt roads, grass, and so forth. If the road is working for you, that’s alright, too.
Q: What if I get injured?
A: If you’re listening to the signals from your body, then you should not experience a serious injury. If something is tight or hurting, move to cross training, such as cycling, hiking, and swimming. Any sharp pain means, quite simply, to stop running. Absent injury, it’s best to run as outlined in the program. Great cyclists get that way by riding bikes, and great runners run, a lot. One option is to throw in alternative training on your non-running days.
Q: What if I get tired?
A: You will get tired. You also have 2-3 days off per week! C’mon.
Q: How many miles CAN I run?
A: I don’t know, but more than you’ve been doing in the past. The time is now to find out exactly where your personal sweet spot is. The main goals are to increase your mileage safely to a minimum of about 20 miles per week. Some of you may be running double that mileage by July. If that works for you, fine. The bottom line is this program will accommodate EVERYONE, regardless of ability.
Q: Any specific workouts?
A: Since you asked, yes. Beginning in July, run 90 minutes or 10 miles every other weekend. This run is at a conversational pace and its purpose is to build aerobic capacity and endurance. If you want to do a trail run, fine. By the time we begin cross country practice in late August, you should have completed at least four of these runs. Some of you may be ready for your first ten-miler in late June. It’s up to you.
Q: How fast?
A: Whatever is comfortable. Not once should you come off of a workout with your eyes rolling back in your heads, that’s not the point.
Q: What should my heart rate be?
A: I don’t have a clue. Run a pace in which you can maintain a conversation, except running up a steep hill.
Q: What can parents do to help out?
A: Being supportive and joining in runs whenever possible. Remember hiking is a good workout, too. My grandfather used to ride his bike alongside of me when I was running in high school. Participate as much as possible in any way you can. Help find local 5K runs/walks. It’s not particularly effective to sit on the couch watching TV, and say, “Son, you need to go running.”
Q: What about hill repeats and speedwork?
A: Everyone should be including hills in at least some of their workouts, if possible. If you want to jump on a track and do some 200s, go for it. A better method would be to do some pickups once a week, where you push the pace for 1-2 minutes, then recover for 2 minutes, and then repeat a for a total of 5 pickups.
Q: What if I want to push it?
A: If you’re out on a run and are feeling good you just might rip into a tempo run, which is basically a race pace effort for 15-20 minutes. One favorite: “run to the barn”, that is, the last two to three miles of an easy run just let it rip. Go into orbit.
Q: I want to run some summer road races; can I?
A: Sure, why not? It gives you something to look forward to during the summer, when fall cross country is still a long ways off. They’re fun, and many of these events are run/walk, so the family can participate. As long as these races are not the end-all and do-or-die situation. You’ve got bigger fish to fry in the fall so take it easy. Who are you trying to impress in the summer anyway? Not me. Save it for later. Just don’t make it a weekly habit. E-mail me and I can locate fun runs and road races close to your home. Or use these links: http://runnersworld.com/channel/0,,s6-239-0-0-0,00.html and http://active.com
Q: Can you summarize all of this?
A: (1) E-mail me once a week and let me know what you’ve been doing (2) Build up to running at least four days per week, now, for 45 minutes or 5 miles per day (3) beginning in July, add a long run of 90 minutes or 10 miles every other week (4) look for local road races and run them for fun (5) run as many hills as you can fit into your workouts, and push them once in awhile if you feel like it (6) include parents and family in your running (7) relax, the real training doesn’t begin until late August. Remember the key terms for the summer, RELAXED and COMMITTED.
