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Dena Evans

Dena Evans

Dena Evans joined runcoach in July, 2008 and has a wide range of experience working with athletes of all stripes- from youth to veteran division competitors, novice to international caliber athletes.

From 1999-2005, she served on the Stanford Track & Field/ Cross Country staff. Dena earned NCAA Women’s Cross Country Coach of the Year honors in 2003 as Stanford won the NCAA Division I Championship. She was named Pac-10 Cross Country Coach of the Year in 2003-04, and West Regional Coach of the Year in 2004.

From 2006-08, she worked with the Bay Area Women’s Sports Initiative, helping to expand the after school fitness programs for elementary school aged girls to Mountain View, East Menlo Park, and Redwood City. She has also served both the Stanford Center on Ethics and the Stanford Center on the Legal Profession as a program coordinator.

Dena graduated from Stanford in 1996.

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You run, maybe even every day.  Perhaps it took until adulthood to catch the running bug, or perhaps running just became a convenient exercise option when time became scarce amongst the demands of work and family.  Everyone benefits when our kids are healthy and participate in regular exercise, but we know we can’t invite five year-olds to come along for our weekend 20 miler or set the alarm for a pre-dawn, 5:30am 30 minute run.  Many kids associate running with a dreaded weekly mile in PE class, trudged around the school track, but we hope they can learn to see running as the rewarding activity we have found it to be. How can we involve children in the running process and introduce them to the sport as a fun endeavor?

 

Practice positive talk about your own running

If our kids hear us talking about tomorrow morning’s run with dread, or getting down on ourselves about the challenges and hurdles we face in our running, they are going to begin to associate those emotional results with running.  Why would they want to try something that seems to only make their parent(s) feel bad?  On the contrary, we can be mindful to talk freely and regularly about the productive results of our running: a clear head, a sense of accomplishment, healthy competitive attitude, good health, and more.  When our kids are given the opportunity to run, they’ll at least be hopeful for these results, rather than anxious in anticipation of the pain and struggle.

 

Introduce them to some heroes of the sport

Many kids can name their favorite basketball, football, or baseball player, but how many have a favorite runner?  Think back to your own childhood and the heroes you tried to emulate in sports, in the arts, in music, and more.  For running, we seem to subsist on the Olympics every four years to build a following among our youth, but look carefully, and there are plenty of great role models out there to follow and emulate.

 

If you’re in a race with professional athletes out front, remind your family to pay attention to the amazing feats going on in the lead and have them do the math to figure out how superlative some of their performances really are.  Many times, local pros and emerging elites are more than happy to talk and completely accessible after a race.  Ask for a picture at the awards ceremony and follow that athlete as they progress to the national or international level.

 

Check out your local college cross country or track and field meet and cheer for the hometown school.  Support your local high school at their meets or look out for the state meet if near you.  Again, many of the top finishers there will be stars in college and beyond, and ample video and other online content about them can likely be found on sites such as Flotrack, Runnerspace, and more.   A lot of these athletes didn’t know they would be standout distance runners, or even go out for their teams when they were younger.  Someone had to plant the seed.

 

Look for appropriate opportunities to let kids race with you

Many road races these days have kids’ races at age appropriate distances.  These are a great way to get the whole family looking forward to race day, and are also a great way to teach a sense of personal accomplishment, win or lose.  Mom or Dad comes home after a big city marathon and the kids ask, “Did you win?”  We chuckle at this, but the question reflects a perception that winning is the best and primary goal, whether they realize it or not.  We can model an effort-based approach, and kids’ races are a great way to encourage them to follow suit, as well as a chance to enjoy the fun extrinsic benefits like ribbons and medals, just as we adults do at the front of the pack or the back.  Kids’ races are also a good way to de-mystify the process of racing or pushing oneself.  Many kids dread the PE mile, because they are nervous whether or not they can run that far or about how they will feel if they push themselves.  Once that feeling is no big deal, and they learn they can run and make it to a finish line that seemed far away, they can enjoy the process a bit more.

 

Deliberately involve your kids in your daily running routine

Again, no one advocates banging out a set of repeat miles with your pre-schooler, but encouraging your kid to run a lap around the block with you for the first or last couple minutes of your run can get them to start to see themselves as a part of your pastime rather than a spectator in Mom or Dad’s activity, and can get them looking forward to spending those extra few minutes of one on one time.  Go to the park and include a bit of running as one of the things you are going to do – play structure, fountain, throw a ball around, bike riding, and maybe a couple of races to the tree and back, skipping, hopping, running, kicking a soccer ball, obstacle course on the play structure, or anything related.  Even in such a small sample, any association kids can draw between running and “fun” will help the make the same association later.   Separation between “play” and “running” now can reinforce that divide later.   On the other hand, pairing those two can help build a foundation of running as an activity not to be feared, but embraced as natural.    Running can be enjoyed as an individual pursuit, but can also be enjoyed as part of a team sport .    The important thing is to keep our kids active and including healthy exercise as a non-negotiable part of their daily lives.  We never know when a positive moment can plant a seed that will put kids on the right path towards making those choices for themselves.  Take advantage of all the opportunity running gives us and leave a trail of seeds for them to find!

trash-run-pick-up-300x300The amount of money raised by runners competing for various charitable causes has grown a staggering and amount over the past several years.  We are well familiar with the “macro” type efforts to help those who need it through these amazing efforts. but sometimes we may forget  that there are ways in which we can make a difference in the course of our everyday run.  We’ve written before on practical and safety tips in a previous post on running etiquette, but here are a few ideas for ways in which you can “do good” next time you head out.

 

Pick up at least one piece of trash before you get home

Many of our favorite places to run haven’t always been treated with kid gloves by those that have tread on the paths before us.  Leave your route a smidge better than you found it, and maybe build some positive momentum for anyone who sees you and is inspired to do likewise.

 

Respect signs, directional signaling, and stay on the labeled paths

Oh, how it smarts when a favorite route is paved over, changed, or new signs ask runners to avoid previously popular informal short cuts along a trail!  Although it is tempting to continue as if those changes never had occurred, deep inside we know they were probably made for a reason!  Because we care about the long-term survival of these routes, it is probably in our own best interests to take the lead and make sure our footfalls occur in the areas requested, as annoying as that may possibly be.  Likewise, every time we run on the portion of the path intended for pedestrian travel, call out before passing, and revert to single file when oncoming traffic approaches, we also encourage others to do the same and keep traffic on these routes flowing safely and well for all.

 

Smile, wave, and say good morning!

Many runners reflexively follow this rule when passing others or encountering someone coming the other direction.  In addition to just being good manners, making the effort to smile and make eye contact with others may help improve their day, may help remind you that you are part of a larger community of people and that you are all advancing the cause of physical fitness and health, and may help you remember that person if you encounter them in a different context.

 

Run an errand (literally)

Corny as it may sound, using your feet to do something you normally do in your car – mailing a letter, picking up or dropping off a small item, might save you a bit of time, save you a bit of gas, and probably give you an outsized feeling of pride, knowing you did your part for the environment that day.  That said, every little bit does help, and on a day when you don’t have a hard workout to give a big sense of accomplishment or on a day when things aren’t going your way generally, checking something positive off the list can actually help change your mood in the process.

 

Invite someone for next time

If you’re running, you’re automatically doing something positive toward your health.  You may even cherish that time alone as your only quiet moments of the day.  However, remember the first time you went running or walking – it may well have been because another invited you along and welcomed you to the “tribe.”  When you have the opportunity, perhaps you can be that gateway to someone else and help them enjoy the benefits and adventures you have enjoyed during your running journey.

cropped_little_girlRunning can be fun with just the open road and the rhythmic sound of breathing to accompany your thoughts, but even the most hard core, old school, “blue collar” runner can use a little external stimulus every now and again to keep things fresh.  Stuck in a rut or just enjoy a bit of irreverence every now and then?  Read on a for a few tips on keeping the fun in your run or race….

 

Give people something to yell

These days, racers commonly “Sharpie” in his or her name on the front or back of a racing jersey.  Some races even allow you to print your name right on your bib automatically.  Fans alongside a race are looking for something to yell besides “Woo!” and “Great Job!” and “Go!”

 

If you don’t feel like writing your name, write another name besides yours, like some people do at coffee shops for kicks. Write a slogan, wear a hometown favorite school or team logo, put anything on there! Then, count how many people actually cheer for you using whatever you wrote.  With some imagination, you could get some pretty amusing moments along the way.

 

Ditch your watch every once in a while

Take day every once in a while to run without your Garmin or watch.  Instead of obsessing about the pace and time, look inward and pay closer attention than usual to what your body is doing and how it feels, or the route and scenery / people around you.  Or, if you need a challenge, take a familiar route, note the time you leave, and guess the exact time you have run, just like the Price is Right.  No, this won’t revolutionize your whole perspective on running, but it might provide a different and refreshing set of thoughts and reflections about your daily run, particularly if you are in the habit of running along some very familiar routes.

 

Make a point to run with someone else, or someone new

Some runners thrive in isolation, while others don’t step out the door unless they are meeting at least one other person or a group.  No matter where you fall on this spectrum, freshen things up on an easy day (so that you aren’t stressed about the unknown preferred pace of another during a workout), by connecting with another person.  Many runners have found lifelong friendships on the road or trail, and with many a great talk along the course of a long run, you never know when a connection that seems like a hassle to make will be well worth the follow through.

 

Try a new kind of race

More than ever, spirited, themed races are available on the schedule at all distances.  You may not consider yourself a good candidate for a race where you end up colored in various hues of paint from head to toe by the end, but you never know – it might be more fun than it looks!  Need a break from regular races on the roads, check out a local trail race or even an all comers meet on the track.  Without changing your training goals too much, finding a new type of venue for your racing, even at a familiar distance, might help invigorate your workouts, and help you identify more clearly the elements of running and racing you enjoy most.

 

Find your way without directions

When in a safe situation, try on a new run, without completely mapping out the route and distance beforehand.  Allow yourself to go where you feel like, be a bit impulsive (just a bit), and make snap decisions.  In other words, bring some childlike perspective into the equation and hopefully experience the run as play instead of work.

 

Bring a person, a pet, or a prop

While it may not be appropriate to do so all the time if training goals are being approached seriously, taking an easy run with a relaxing distraction can add a dimension of fun that may be lost on a typical 6am weekday run before sunrise.

A child on a bicycle, a dog, or even a basketball bouncing along or passed between friends can give the brain some things to engage with other than the needs of the run itself, and can remind us to relax and enjoy the chance to be outside.

 

Training is hard work, and hard work can’t always be described as fun.  Even so, running is a pursuit that should add value to your life – for health, for goal setting, for release from the stresses of the day.  When it seems like those benefits are getting buried in the sameness of your routine, stepping outside of your comfort zone and having a little fun could be just the ticket.

App_logo“Just put one foot in front of the other! “  Seems easy enough, but how does your stride really work?  Understanding how you run can help you to understand what stresses and strengths your body has as it covers ground day after day.

 

Running is differentiated by the instant where both feet are concurrently airborne, as opposed to walking, which always includes one foot on the ground.  Some describe the running stride in two phases, support and swing, while others divide the stride into three stages[i] four stages[ii], two stages with multiple stages within these larger divisions[iii], five stages[iv], and more.

 

Regardless of how the stride is divided, many of the ways in which the stride is discussed cover similar ground.  Like the chicken and the egg, as the first one ends, the next one starts, although some have strong feelings regarding whether or not the stride should technically begin at toe-off or while the foot is in the air[v].  For our purposes, we’ll begin with the lead foot about to return to the ground, the hamstring and gluteus contracting and preparing to absorb the coming contact with the ground.  Watching an athlete running on a treadmill helps to more clearly visualize this aspect of the stride.  The leg anticipates pulling the body past the ground underneath and the large muscle groups on the back of the leg in particular help to initiate this pulling motion as the lead foot heads toward the ground.

 

Once the foot hits the ground, the body absorbs the initial contact (whether heel, midfoot, or forefoot), with a bending leg and a collapsing foot (pronation), as the muscles contract to control the joints and effect of the shock caused by gravitational forces[vi].  If bouncing on a trampoline, the trampoline can provide the absorption and return forces needed to propel oneself up again.  In other words, one can bounce on a trampoline with straight legs as the leg muscles aren’t required to contract and extend to return the body to the air.  On the solid ground, the legs must provide the absorption and propulsion.  This requires them to bend and give.

 

Next, the weight of the body travels forward in preparation for the toe-off from the forefoot.  This response is not unlike a rubber band or a spring.  The joints and ligaments of the foot flex and contract to allow transition from the initial landing point on the foot, to a point where the foot is absorbing maximum downward stress, to the toe-off where the hip flexor is extended and the opposite knee is flowing forward and up.

 

When the foot leaves the ground, it cycles underneath the body, and follows the knee forward and downward to ideally land underneath the body to efficiently recreate the cycle again.  As speed increases, the amount of time spent during this portion of the stride increases and the reciprocal percentage of the time during the stride spent on the ground decreases.  The dynamics of this portion of the stride vary widely, depending on hip flexor flexibility and strength, naturally occurring angles of the body, length of our legs relative to our overall height, and current speed.

 

As with all parts of the stride, each runner brings their own physiological idiosyncrasies to the table.  However, each of our strides, rather than a forgettable, automatic process not worth a second thought, is rather an amazing series of actions and reactions that we demand from our bodies thousands of times in a row in even one run.  There is debate about how much we can change our strides to resemble those of the Olympians on TV, or even the winner of last weekend’s 5K.  Each of us, however, have the opportunity to increase the chances we can continue to stride as our best version of ourselves, by being mindful to strengthening and balance exercises in our legs from foot to hip, and by seeking to increase flexibility and avoid prolonged muscle tightness.  Even if your stride isn’t perfect, these steps can help you resist and postpone fatigue, and stay healthy enough to continue training your legs to move you to the finish line as best they know how.



[i] Dugan, S. and Bhat, K. (2011). “Biomechanics and Analysis of Running Gait” Physical Medicine and Rehabilitation Clinics of North America http://demotu.org/pralados60/files/2011/05/DuganPMRCNA05running.pdf : p 612 Retrieved August 6, 2013

[ii] Parker, Ron. “ The Running Stride” http://www.trackandfieldcoach.ca/the%20running%20stride%20with%20photos.pdf Retrieved August 6, 2013

[iii] Phillips, Matt. “Introduction to Running Biomechanics”  http://runnersconnect.net/running-injury-prevention/running-biomechanics/ Retrieved August 6, 2013

[iv] Barreau, Matthew. “The Five P’s of Running Form” http://www.brianmac.co.uk/runform.htm

 

[v] Novachek, Tom. (1997) “The Biomechanics of Running”  Gait and Posture, Vol. 7. http://www.elitetrack.com/article_files/biomechanicsofrunning.pdf p79-80 Retrieved August 7, 2013

[vi] Dugan and Bhat: p. 609

 

 RelaxJeff Foxworthy, before he was famous for hosting a game show asking if we were smarter than fifth graders, became a household name in many parts of America by asking simple (humorous) questions by which one could identify oneself with a particular (colloquial) demographic.

 

Even if you have been running for several years, you may still be in denial about whether or not others should consider you a “runner.”  Here at runcoach, we’ll let our inner Jeff Foxworthy allow you to decide if you have crossed the Rubicon from a person who runs to an actual, bonafide, dyed in the wool, “runner” by asking a few simple questions of our own.

 

Take heart, even if you answer yes to each of these, at runcoach, you are among friends.  We’ve all done at least one of these a few times…

 

If your foam roller is now “too soft”….you might be a runner.


If you fall ill and your initial concern is whether or not you will have to take a “0” in the training log…….you might be a runner.

 

If you have eaten a gel packet for a snack, even when you haven’t been, or are not currently running……you might be a runner.

 

If you when you see John Hancock’s signature you think “Boston Marathon” instead of “Declaration of Independence”…….you might be a runner.

If you wear your running shoes on the plane for regular travel because you are willing to risk your other clothes being lost, but your running shoes are non-negotiable…..you might be a runner.


If you deliberately save old sweats for race day throw-aways……you might be a runner.


If I say “Heartbreak” and you say “Hill” instead of “Hotel”……you might be a runner. 


If you have started to wear your Garmin occasionally as a regular watch….you might be a runner.


If you stop your watch at stoplights and/ or run up and down the sidewalk until the light turns and you can cross…..you might be a runner.


If you have ever given someone bad driving directions because you know your current neighborhood, town, or location better via the pedestrian paths…..you might be a runner.


If you have jogged circles in a parking lot for the sole purpose of ending on a round number for minutes or miles for the day or week…..you might be a runner.


If you know your personal bests from 5K to the marathon by heart…..you might be a runner.


If you have ever run a couple extra miles at the end of your run for no other reason than it was a nice day…….you might be a runner


If you look forward to traveling west because you’ll naturally wake up early and can get a run in…….you might be a runner


If you can’t help making mental notes of inviting dirt trails and smooth bike paths alongside the road while you are driving…..you might be a runner. 


If you have made the decision to join a community of athletes training with the best individualized, online training on the web…..you might be a runner, and we’re glad to have you aboard!

 

Running can be a life-changing activity, a passion, an outlet, sometimes (hopefully not often), it can even feel like a chore.  As many long-time runners can attest, running can also teach many lessons that are readily transferable to a wide array of life situations.  Some of these examples are encapsulated in the encouragement runcoach (like many other running coaches through history) gives you along your training journey.

 

Run through the Line

Running, belief, commitment, and a willingness to see the task to completion are crucial components to success.  Many times a premature decision to evaluate a project or a race midway through eliminates the chance to enjoy the fruits of your labor, or a change of fortune in the late stages of the race.  Marathoners go through rough patches, and can weather them and find success if belief and commitment are strong.  Many a start-up or a long term project has also gone through a dark season or two before things finally look up.  Commit to running the race until completion, and earn yourself the chance to enjoy the good that might still be possible.

 

Plan your rest days into the schedule

Although not every runner keeps the same schedule of rest vs. training days, every runner has a better chance of avoiding injury and training interruptions when they are able to plan regular rest into their schedule.  Try to push through when rundown, or ignore a nagging sore spot, and an unplanned, and much less convenient rest period might be just around the corner.  Similarly, a non-stop schedule of work and stress can often adversely affect our health.  Although we don’t always have control over our schedules, most would agree a balanced life includes times of planned relaxation and recharging for the next challenge.

 

A positive attitude makes an enormous difference

Life and running have their fair share of challenges and unanticipated roadblocks.  Depending on your perspective, many of these are temporary, and loom frighteningly large or completely manageable.  When you retain a fundamental belief that a viable path exists out of your current bind, and when you attack a problem with the belief that the problem has a knowable and doable solution, you have a much greater chance of success than when a defeatist attitude emerges first.  Get through that mid-race rough patch by reminding yourself of your training and the strength it has given you.  Pick your way through a tricky professional patch by relying on the skills that have brought you to that point.  Stay positive, and it will soon take the idea of giving up off the table.

 

Pace yourself

Life is a marathon, and not a sprint.  We say this because we understand that a marathon takes a great deal of patience, training, and learning to succeed.  We also understand that if you start out with a pace that throws caution to the wind, then your end result might be a bit unpleasant.  A life a thousand miles begins with a single step.  Stick to your plan, keep a steady, confident tempo, and arrive on time and in one piece, both in life and in the race.

 

Practice Makes Perfect

This saying, along with its cousin, “Perfect Practice Makes Perfect,” reminds us that it pays to consider our goals and to make sure we have rehearsed the requirements of the day as much as is possible beforehand.  Just like that important presentation or pitch, rehearsing your fueling patterns during your long run or embarking on routes similar in topography to your goal race will teach you how to flesh out the tricky parts and handle them more confidently.   We perform better when we can eliminate unknowns and focus on executing our plan.  Running long distances can be a great incubator for us to reinforce that habit.

 

There are many other sayings and phrases out there that encapsulate the similar challenges and successes we go through as runners in and out of our training shoes.  As runners, we are fortunate to have a great laboratory every day, and hopefully our lives are better for it even after we slip off our shoes.

logoIn July, many athletes begin training in earnest for a fall goal race. We’re glad that this year, more runners than ever are doing so with runcoach.

 

A runner announces their new training cycle with a fresh pair of shoes brought home from the running store, or an acknowledgement they are about to embark on their first official long training run.  Then, he or she often gets the fun questions to answer – Wow!  When / how did you decide to run a marathon?  Why did you choose that race?  What time do you want to run?  In contrast, runcoach wants you to be able to answer the questions no one will ask – Wow! What is your predicted half marathon time?  Do you have access to a treadmill?  Can you run on Thursdays?

 

In short, one of the significant ways runcoach is different than almost any other training solution is the amount of focus we place on you and your current profile, rather than your hypothetical goals and hypothetical self.  Don’t get us wrong – we are completely invested in providing a path to progress your running as far as you can go.  However, instead of taking a random target and working back from it, we take your actual current profile / performances (or if there are no current or relevant races, we instruct you how to produce a hard effort to approximate a race).  From this, we forge an appropriate, sustainable path forward. Achieve mastery at your present level, then recover, adapt, and perform at peak productivity.

 

What if your goal was to break 4:00 hours for the marathon, but in 20 weeks, it turns out you might be actually better prepared to run 3:45?  What if you had in mind a 1:35 half marathon time, but forgot to factor in the crazy hills and stiff headwinds notorious on that course.  Goal setting is an important motivational cornerstone, but we know at runcoach that each person begins at a different spot – in their experience level, in their current fitness, in their weekly schedules, and in their natural strengths and weaknesses.  Our system provides our athletes with a program that is unique to each person, because each person is indeed unique.

 

As with any new coach/ athlete relationship, initially an athlete might be skeptical if the assigned workouts differ from what is expected.  Often we hear from runners who are used to a “go until you can’t go any more” approach to workouts, or a pattern of going hard everyday out on the roads. Other athletes have never followed a structured plan before and maybe sell themselves short on what they can do over various distances. Hundreds of thousands of workouts and successful goal races have reinforced for us that an approach including proper stress based on your current fitness profile, followed by sensible recovery, will lead to racing at peak performance.

 

Today, an aggressive approach and an ASAP mentality are present in many of the products we buy.  It is easy to be antsy over a five-minute wait when you are used to getting your Starbucks latté made in two. Remember when traveling across the continent or the ocean meant a risky wagon or boat ride and the very real possibility that waving goodbye to home was forever? Now, we are grumpy when a five hour plane ride is delayed one hour. Patience is in short supply.   At runcoach, we want you have fun answering the enjoyable questions from friends and family, but we also want you to be knowledgeable and confident enough about your present fitness to answer the tough questions as well.  We’re ok being the ones with the answers to the unpopular questions, and we’re excited that as our athletes achieve these goals, these unpopular questions are becoming much less so.

beach_runningAt runcoach, we love the enthusiasm of runners fired up after a successful first marathon or long goal race.  Many athletes find the cycle of goal setting, progressive workouts, and solid race performance to be an enticing combination, one which quickly beckons them again.  As a runner becomes more confident in the ability to complete the training cycle, execute the race, and recover, he or she may begin to look further down the road and plan two or three goal races ahead.  But, how many marathons are too many?

 

Each athlete comes equipped with an experience level, injury history (or lack thereof), and other daily commitments specific to them.   Each race also has its challenges and advantages – course difficulty, transportation set-up, weather, etc.  A tough combination of these factors might produce a decision to take things one goal race at a time, but if things are aligning well, we suggest taking about three-four months between marathons.  At most we recommend 4 marathons per year.

 

Many avid marathoners have found a rhythm with an annual fall or spring marathon, or maybe two marathons per year with plenty of time to recycle and train between each.  Other runners prefer to include goal races of different lengths interspersed between marathon attempts.  That could mean a target half marathon in the spring and a big marathon goal for the fall, or a season of running shorter races such as 5Ks and 10Ks to work on speed, while leaving a longer distance race for later in a particular year.  There is no “one size fits all” answer for these race choices, except our desire to make sure you leave enough time to train properly and arrive at race day ready to do your best.

 

It is not uncommon for runners to go through a period of time where enthusiasm is high and things are coming together so nicely a successful string of narrowly scheduled races can come off well.  However, it is also not uncommon for runners to change that pattern by necessity only after something has not gone well or nagging soreness has turned into an injury.  Your runcoach schedule is designed to progress you toward your short-term goals but also keep you healthy so that you can keep striving toward other long-term goals.  It is far better to have six excellent experiences over the course of two years with more to look forward to, than three experiences followed by a long string of injury and uncertainty.

 

Yes, there are those that can manage a spectacular workload and race frequency, but there are also those who must take the greatest of care to arrive intact at one goal race per year.  Most of us are between the two, and are hoping to continue our running and racing for years and decades to come.  Stay patient, and keep a sane race schedule.  We’ll help you train well, and together we can plan for many congratulations and “high-fives” ahead.

App_logoIn the fairytale Hansel and Gretel, the children overhear that they will be led out into the woods, destination unknown.  To find their way back to familiar surroundings, Hansel gathers a pocket of white pebbles and drops them along the path, providing a trail to trace their planned return route.

 

Hansel and Gretel are just like modern day recreational runners.  They know that tomorrow may bring a new journey away from home. The white pebbles ensure that they are mindful of the process along the way, and that they can retrace their steps (or avoid that path if preferred).

 

At runcoach, we don’t have a pocket full of white pebbles to give you.  We don’t even have a virtual pile of rocks.  However, we do have a tool that not only helps you recount and remember your previous steps, but also helps tailor the running ahead. That tool is our training log.

 

One of the most popular features of runcoach is the ability of our system to adapt and train you to your specific needs, even if those change on the way to your goal race.  If you turn an ankle and need a three day break, or if the flu has you down for a week, our plan won’t schedule you a 15 mile long run on your first day back.    If you decide to schedule a tune-up race six weeks prior to your goal race, the plan will adjust your schedule accordingly.  Likewise, if the workout as written was accomplished with unanticipated ease or difficulty.

 

Almost all coaches, whether in person or online, advocate keeping a training log.   It will help the athlete and the coach understand how to repeat, improve upon, or choose a different path based on how the previous training cycle played out.  A survey of elite distance runners would likely find an almost universal use of a training log tool of some kind.  Many have daily records of their running going back years and years. For decades, this might have been a notebook, or more recently a spreadsheet online.  With the runcoach training log, recreational runners enjoy the benefits of recording this information in the traditional manner, combined with our unique system to provide real time adjustments to your benefit. Even if you are not near your computer screen, our iPhone app allows runcoach users to update their logs on the go.

 

While the runcoach training log is a robust tool with many capabilities, it is most effectively used if the athlete is consistent with feedback.  Both ratings and differing outcomes from what is scheduled are crucial pieces of data to help our system carve a training schedule that tailors to your present situation and plans for future competition.  The more information you provide to us about how your training has gone, the better runcoach can serve you and your goals.

 

Typically, not everyone feels like recording the details of a difficult day or a workout that didn’t go as planned, but most are excited to celebrate a day that went as or better than scheduled.  Many athletes tell us of their dread for a day marked “red” vs “green.”  As coaches, we know that the days that don’t go well are at least, if not more important to know about as the days that go great.  Just as though we were standing there with you holding a stopwatch, letting us know your feedback, (good or bad), can help our system make more accurate plans toward your eventual success.

 

We view our relationship with our users as a partnership – we’re invested in seeing you through and beyond your goals, just as you trust us to help you get there.  The training log is a powerful tool to strengthen that relationship and increase the chances both of us will succeed together.  We hope that you will continue to use it and in doing so help us follow the path of white pebbles together.

Each week on the runcoach Blog, we draw your attention to a different issue related to running.  If you’ve never had a chance to really mine all the topics on the blog or if it has been a while, now might be a good time to revisit a few of the more basic topics we haven’t covered in a while.

 

Although you may prefer flat and fast courses, eventually you’ll need to scale a hill or two.  Read up on our tips for getting both up and down here.

 

While the relative luxury of long daylight hours and seasonal temperatures have caused you to temporarily forget about winter running in the dark , cold, and storms, as well as the hot weather ahead this summer, it is never a bad time to review a few ideas for how to manage those more tricky weather conditions ahead.

 

Regardless of the weather or the terrain, while you are out on the roads, you’ll want to move more efficiently.  Sometimes things we take for granted can make an impact if we invest a little energy in improving their effectiveness.  Arm swing, breathing patterns, well fitting shoes that suit your feet – all of these can make a huge difference.

 

Even the most efficient runner must learn how to manage the occasional ache and pain, and wise habits to prevent as many of these as possible can help a great deal.  In the blog, we have compiled some good advice from practitioners who have had a great deal of experience with common ailments such as achilles tendonitis , plantar fasciitis, sciatica, high hamstring tendinopathy, shin splints, and IT Band Syndrome.

 

When you finally get to the race itself, consider some of the factors that can have a big impact on your experience between the starting gun and the finishing tape.  We’ve covered topics ranging from planning your travel, managing race day stress preparing for mental toughness, getting sleep the night before when nerves take over, and recovering when the job is well done.

 

Whether this is your first time training for a goal race or you have been running for decades, the details can always make a difference. A few minutes spent refreshing the basics can mean avoiding a much larger problem down the road!

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