Issue #006

In This Issue:

1. Running Bonds 
2. Motivational Quote
3. Monthly Running Tip
4. Coaches Forum

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1. Running Bonds - Reno Stirrat

Even though running is considered a solitary sport and much has been said/written about the loneliness of the long distance runner, running friends have a bond earned with sweat, pain, joy, the silence of the hard shared effort, the conversation of easy running… mile after mile.  When we train with someone, we see and feel and react in the sanctity of the moment.

Think of the times when you are doing a track workout or hard run and you have a training partner to share the work with you.  This produces respect and an understanding that you can count on them to help you get through the workout.

Even though running alone is beautiful and is something that many runners need to do, running with a friend or group creates a dynamic energy exchange and camaraderie that is unique.

After you run a good race who do you share the good news with? You want to share with someone who understands what racing is all about.  Your running friend gets satisfaction out of hearing of your hard earned race victory. If you have a bad race, they are there to console you and remind you of the next race to come.

Have you ever been running with a group of your friends and smile to yourself… that knowing smile?   Knowing to yourself that you belong and as a group you are accomplishing that long run in preparation for that next marathon.  I remember finishing Boston and having that happy relieved feeling of success and looking around, seeing those same feelings on everyone.  At that moment we were all friends.  We are as ONE. Everyone can relate to each other experience no matter what pace, speed they are running. This is the beauty of running.

When my closest running friend had left for Scotland, I felt the difference right away.  He has been a part of my running for over 20 years.  We had done many runs together.  Raced in the same races and talked about our good and bad races the way woman talk about child birth.  I missed him and felt like there was something missing from my runs.  The memories are always there and the anticipation of when we would run again together.

Never take your running friends for granted.  Every once in a while thank them for being there and sharing all those runs and races with you.  The best time to do this would be during a run.  If you're new to running find a running club and develop that special friendship of sweat, pain, joy and miles.   

"There are as many reasons for running as there are days in the year, years in my life.  But mostly I run because I am an animal and a child, an artist and a saint.  So, too, are you.  Find your own play, your own self-renewing compulsion, and you will become the person you are meant to be."  - George Sheehan

As runners we have to deal with aches and pains in out training. It comes with the territory if you want to run at your potential. The key is to know when to back off and let your body rest.

Even the most experienced runners can make mistakes and not heed the warning signs.

I've been having tightness and pain in my left hamstring the past few weeks. With my 36 years of running experience you would think I would realize that this is a time to be careful.

Right.

So what do I do?

Saturday I jumped in a 10K, (The Bridge of Flowers) in Massachusetts and blew out my hammy a mile from the finish. BTW, this was the toughest 10K I've ever been in. The killer hill at mile two makes Heartbreak Hill look like a speed bump!

(The only smart thing I did was NOT finishing the race).

So the lesson learned is when you are having pains and aches which are lingering and not going away... listen to your body and err on the side of caution, back off your training a bit and you'll come back even stronger and ready to bring your fitness to a new level!

Every month coach Reno will answer questions about running, training, diet, racing, etc. To submit your question, simply Click Here To Ask The Coach.

Question:

"I am gonna be entering my freshman college xc season. This summer I've been doing distance runs with the occasional surge run. Over the last 3 weeks my mileage has been around 55-60 miles/week. Now that august is here I would like to know what approach you would take over the next month until the season starts. Anything from cross training, workouts/mileage, or even nutrition would be helpful..My pr's from high school were 1:59 800m, 4:30 1600m, and 16:10 xc 5k...Thanks!"(Dan from Pittsburgh, PA)

Coach Reno:

Hi Dan,

Ok Dan first off, your race times show that you have a lot of potential!

A lot of miles and hills are good for pre-cross country.  Also a few strides twice a week, (6 x 40 seconds) and some runs on grass or trails. This will give you the strength to transition to speed when you start Cross Country.

A great hill workout that also works on your turnover is to do a 8-10 mile run, pushing the up and downhill's while recovering on the flats. At the end, do 6 strides, while maintaining good form. This will help teach your body to run hard when you are tired.

For nutrition get your carbs and protein.  Stay away from fatty and sweet foods as much as possible.  Go for lean poultry, meat and lots of fruit and vegetables.

Have a great season,
Reno

For info about how our coaching can help you achieve maximum running fitness:
Training Programs To Help You Run Your Best!

See you next month...

Run smart and with your heart!
Reno Stirrat
Franc Karpo
Distance Running Tips
Boston, MA
781-975-9202