Move4word with Coach K

With the summer months upon us, it is necessary to understand and recognize heat related illnesses and how to treat them until help arrives.   Please read and educate your self so you can be aware of the  symptoms. Attached is a link that is a guide that may help you.  Always carry a fully charged cell phone and more water then you think you need. If not for you for the next runner that may need your help. Run safe run smart!  http:// www.osha.gov/ SLTC/heatstress/ heat_illnesses.h tml

Don't know of you are getting enough fluids? Let your tinkle be you guide. Not saying you should take this chart with you as you do you business but if it helps....  . Stay hydrated my friend. (In my dos Equis voice)

All run plans are not created equal!  A good coach will understand this and take in consideration how much time you have to train, your current fitness level and your goals.  These three things will allow your coach to create a plan that is specific for you.  From foundation building to quality phase training!  I'm creating a plan for a cross country teen and its very important as his coach that i know these things to build a plan that is structured but will allow for adjustments as he gets stronger.  As you prepare for you training and race season please consider a certified coach or a RRCA run club with certified coaches you will appreciate the outcome!  

Today session was actually very good despite I have missed more than 2 weeks.  I had to leave 15 mins early so i did not get the full benefit of a "cool down position".   More runners need to do some form of yoga. We do not do enough stretching and then wonder why we are so quickly injured.  As much as Bikram can drain the living day lights out of you it has helped me tremendously with my hip issues.  It also gives me time away to just be with others who are striving for better health. 

Today I ran Wounded Warrior half as a blind training run. I did not pay attention to my Garmin the entire time. I turned it upside down and ran. I was treating this as a LSD run, I wanted to see what I could by "feel" (if that makes sense). I wanted to see what felt right and if I could hit my training LSD pace by the way I felt. I just ran. There were no jack rabbit moments, just running and it felt nice. My chest did not hurt I did not feel as if I was red lining. My heart rate stayed where I wanted it.  When I reviewed my Garmin my training pace was right on! This is how I know that I am doing the right thing when I train. Thee were not any major fluctuations in pace. There was the point where I had to slow down was were the trail got really dicey and then I picked it right back up.  Last year time was 9 mins slower then today and I was racing then! LOL Funny how my old race pace is now my LSD training pace and I felt so much better this time around. Sub 2 here I come!! So