coaching

coaching, running

Lessons From Running 18 Miles on a Treadmill

Not gonna lie, running 18 miles on a treadmill is kind of rough. But, it can also be an opportunity to learn how to do something really hard. Here are the lessons I followed:

1. Prepare. Go over everything you need the night before the event and have it packed, ready to go. In this case, I knew the run was going to take me about 2 hours, 30 minutes. That told me I needed 8 gels, 5 salt tabs, and 2.5 liters of water. I also needed headphones so I could listen to podcasts or music, shorts, blister-resistant socks, a shirt, a watch, and comfortable shoes. By having all my supplies ready before hand, I reduce the chances of discovering I missed something during the event.

2. Pay attention to the little things. Every 5 minutes I take a drink, every 20 minutes I take a gel, every 30 minutes I start a new water bottle, every hour I refill my water bottles. Having these little milestones along the way not only keeps me fueled and hydrated, but also breaks up the big task into smaller chunks. By focusing on these tiny steps, I’m distracted from the daunting larger goal of 18 miles and the time just flys by (sort of 😂).

3. Periodically check-in with yourself. Every so often during this run, I paused to ask myself, “How are you doing?” I listened to my breathing, my heart rate, my legs. Do I feel hot, tired, or achy? Should I slow down? Maybe I should speed up? How’s my form? If anything feels out of place, I make adjustments. In this case, I was feeling pretty warm after the first 30 minutes. Instead of toughing it out, I moved to a different treadmill that had a ceiling fan right above it.

The goal of this run was not to suffer, but to finish feeling better than when I started. By following these lessons, I gave myself the best chance for success.

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coaching, running

Why Do I Have a Running Coach?

I’m a coach myself so I can do all the things a coach does.  I can create a training plan, a race plan, a fueling strategy, prescribe strength exercises or stretching or more rest.  So why do I have a coach?

My coach is an objective observer.  It’s hard for me to step back and see the big picture for myself. I get lost in the daily grind.  I do a run, it feels good, I do another, maybe it doesn’t feel good, but I’ve already mostly forgotten about that previous run that felt good and I beat myself up about the one run that didn’t feel good.  My coach reminds me that there are many years worth of runs that I’ve already stacked and one bad run isn’t going to topple that tower.

My coach is a source of fresh ideas.  Improving as a runner is about embarrassing the body enough to adapt over time.  Sometimes your body gets used to the same old routine and stops improving.  That’s when it’s time to introduce a new stimulus that your body hasn’t seen before.  Maybe that’s longer intervals, cross-training, more vert, or heat training.  My coach knows me (sometimes better than I know myself) and can find that new special way to challenge my body to adapt.

My coach helps me be patient.  It takes time to be a good runner.  Improvement happens over months and years, not days.  My coach reminds me that pushing for results won’t make them come faster.  My coach also holds me back when I’m injured.  I tend to want to push through pain, but my coach is there every day filling that void of insecurity with hope and confidence that I’ll come back stronger than before.

My coach believes in me.  Sometimes self-belief isn’t enough and I need someone in my life that holds belief in me no matter what.  There are tough times when races don’t go well or I’m injured or life just sucks.  It’s in times like these that my coach is there to lift me up out of those dark places and remind me of who I am and why I do what I do and that I’m amazing.

I’ve been with my current coach for over 3 years now and I couldn’t ask for a better one.  Thank you Chris.

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coaching, running

3 Reasons to Hire a Coach

Anybody can grab a random running plan off the internet and run a 5k, so why should you hire a coach?

  1. Individualization – Some athletes can handle high mileage, some are better at speed, and some are good at recovering from hard workouts. Maybe your body can handle 50 miles per week, but your non-running schedule won’t allow it. Maybe you enjoy short intervals or love long meandering adventures through the forest. A coach can take you as an individual into consideration and customize your running plan so running becomes something you not only thrive at, but enjoy.
  2. Adaptation – Following a static plan is great until life happens. What if you get sick, injured, or have to put extra hours in at work? Do you still follow the plan? Do you start running twice a day to make up for lost time? Do you take a break and just pick up on the plan where you left off? The race director at your local 5k isn’t going to postpone your race because you got food poisoning from the gas station sushi you scarfed down on your last road trip. A coach can help you adapt and lead you safely through the unexpected so you can still reach your running goals.
  3. Motivation – Some people need a friend to gently yell at them to get out the door. Others need to be physically restrained so they don’t go out and run an extra 10 miles and hurt themselves. Daily conversations with a coach can help remind you of why you’re doing this crazy sport called running and keep you on track with your goals.

If you’re thinking about hiring a running coach, reach out or say hi on the socials!

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