I received some great news yesterday. I have been chosen as a Fitness Advisor for a Corporate Wellness Program administered by Active.com. Oh, and the corporation is DISNEY! Right on!
Since becoming a certified RRCA Running Coach in 2009, I have coached a lot of runners. I have written training plans, helped with training runs and even paced runners to the finish line in races. I have done all this for the love of it and was offering my services to my friends (and even some acquaintances). I have had ideas of starting an official business and finding paying clients once we were settled into our new community in Orange County.
Unfortunately, in early 2010 my husband lost his job and we both went into job search mode. Instead of pursuing a new career in fitness, I needed to focus on finding a job in my previous industry where salaries are high enough to support a family. I continued to train for free, but didn’t want to find paying clients in case I had to relocate for a job. 2010 was rough, as many of you know from reading this blog. Interviews were scarce. Call-backs were even more rare. I was actually offered a position, but the fit was just not right. My husband had several instances where he was a finalist for a job, but it went to someone else. *sigh*
Two weeks ago he was offered a job! Not only is it a good job at the right level, but it is in an industry that he is passionate about: biking. Around the same time, I saw the Active.com opportunity. It all seems to be coming together.
I will be coaching Disney Cast Members in a Couch to 5K program to prepare them to complete a 5K in May. I am so excited! I love pushing my drug (running). There is something very cool about helping someone start running and to accomplish a goal that they never thought possible.
This is the perfect opportunity for me. I will gain wonderful experience coaching beginners and have a great item for my resume. I have a good feeling that this is just the beginning of good things to come.
Oh...and I ended the first month of 2011 with a perfect 100. 100 miles isn't a particularly strong running month for me, but I think the number is a nice sign.
Showing posts with label coaching. Show all posts
Showing posts with label coaching. Show all posts
Tuesday, February 1, 2011
Saturday, July 11, 2009
I finally feel like a coach :-)
Yesterday, I organized my first group run with my "Rockin' Mama" running group.* It was very humid (I was a sweaty mess before I even felt hot). It did get pretty darn hot by the end. However, it was a fabulous run. It was beautiful (I wish I had brought my camera) and a ton of fun. I am going to try using some bullets to describe how the morning unfolded.
*Four of us** met at Balboa Park (our end point) at 6 a.m. and headed to Shelter Island in one car. We started our run and naturally fell into a two and two running combo. Perfect.
*Around mile 2, I decided to make sure that Heather and Jenna, behind us, knew which turns to take, so I ran back to check on them. I ran with them for a minute or two and then wanted to try to catch Sally again.
*I ran fast to try to catch her. My third mile was an 8:26. Hmmm... a bit faster than race pace at the beginning of a long (hot) run? I was worried that it would spell trouble later, but I was fine. I didn't catch her, by the way, until the meeting point where we met up with the other half of the group.
*All of us met at Spanish Landing (at the three mile mark). We made sure everyone had water, Gu etc. and we were off for the last nine miles. Once again, everyone found others to run with. Alicia, Jenna and Heather ran together (they were all going to try a run/walk strategy for the day); Pam, Lisa F and Christina ran together; and Sally led the way. I kept my "floater" status. Sally, who is a speedster, turned up her iPod and got into a zone. I felt bad that she was the only one running alone, but she didn't seem to mind.
*At one point I was running and chatting with Pam and realized that the Harbor Island turn was coming up and I wondered if Sally would remember. She was a couple hundred yards ahead of us, so I sped up to catch her. Note: it is NOT easy to catch someone running nine(ish)-minute-miles when you have been running ten(ish)-minute-miles. I yelled to her, but her iPod must have been too loud. Note: When running with a group, turn your iPod down (it is actually always a good practice to be able to hear someone yelling for you). I saw her cross the street, completely missing Harbor Island (a three mile loop of the run). So I sprinted to catch her (throwing out "Sally!" between gasps). By the time I caught her, I could barely breathe. She felt bad for making me do "unexpected speedwork." After downloading my Garmin info, it looks like I ran at sub 7:00 for .15 mile. That, my friends, is an interval. The difference is... when I do speed intervals on the track, I stop and walk or jog for a bit. Yesterday, I ran back onto Harbor Island with Sally at her speedy pace. When we caught up to one of the slower groups, I let Sally go on while I took it a bit easier.
*Harbor Island was a pleasant little loop. It was SUCH a change from the last time I ran around that manmade spit of land*** It wasn't the beginning of the end of my run (as it was in AFC 2008). I checked in with each of the runners and everyone seemed to be doing ok.
Picture of San Diego skyline from Harbor Island courtesy of Marques Haven on Flickr
*Sometime during our time out on Harbor Island (7:34 a.m.) there was a 4.0 earthquake about twenty miles off the coast! None of us felt it! You'd think we would have heard something, at least.**** Kenny thinks that since Harbor Island is mostly on top of sand, it might not have shaken as much as our house did twenty miles east of where I was running. He told me it woke him up and gave him quite an adrenaline rush. I hate missing a good earthquake!
*I ran for the next several miles with the middle group. The were running at a very comfortable pace for me. As we ran away from the bay into the city, the shade was a welcome relief. We were mirroring the AFC course exactly.
*The hills started at A Street (around mile 10). Since that street goes pretty much due east, it had full sun. Nice. A hill in the sun. Bring it.
*The thing about AFC is the fact that it is a) in August, so it is usually HOT and humid and b) has a long, gradual hill beginning around mile 11.5 and flattening out around right around mile 12.5. It isn't a particularly big hill (about 300 feet over a mile or so), however, there is something about that hill that kicks people's butts.
*I ran up 6th street with the group. Lisa F looked at me and said, "get me up this hill, Lisa. Don't leave me." I started to start a pep talk and she put on her headphones and proceeded to get into her "zone." Lisa and I have logged hundreds of miles together. She got me through my first marathon when I was struggling. We don't really need to pep talk each other. I just ran next to her until we were at the top.
*When we got to the top, I congratulated them, and sent them to the end. I then turned around and ran back down the hill. About a half mile back, I came across the other group. They were looking pretty hot and sweaty. Heather looked like she was limping a bit. I asked if she was ok and she replied that she wasn't. She told me she was "done." I walked with her a bit and said, "Heather, you ran up Torrey Pines without walking, you are NOT walking up 6th street." I got her running and helped her open her jelly beans.***** We only took one or two more short walk breaks and made.it.up.that.f'in.hill! She found her second wind and she, Alicia and I ran it in to the finish. I was very proud.
*We sat in the grass to stretch and eat the Otter Pops I had brought. Note: Otter Pops are quite possibly the yummiest thing EVER after a hot, long run.
*I was quite impressed with Heather and Jenna. Heather looked at her Garmin and realized that she had only run 11.5 miles (my original map calls for running around the parking lot to even out the mileage and when we ran in, we were ready to join the others). She and Jenna ran around the parking lot to get the additional half mile.
*I ended up with a little over 13 miles total. The extra running between my group helped give me an additional mile and a half.
*Several of my friends posted to me on Facebook later that they appreciated my organizing the group run and the support I gave. And.... they called me "Coach." ****big grin****
*We all met through Stroller Strides. After my coaching certification, I offered to coach any of my Stroller Strides clients (and my friends) for free.
**Half the group is up to twelve miles in their training and the other half only nine. We are all training for the America's Finest City (AFC) Half Marathon next month.
***"[Harbor Island was] formed by the dredging of San Diego Bay in order to deepen the berths for military ships, the U.S. Navy built this recreational island in 1961. More than 12 million cubic yards of sand and mud created this mile-and-a-half long tropical island, now home to upscale hotels, restaurants and marinas. Along the bay side, you can see the view from the tip of Point Loma, across to the island of Coronado and southward to the U.S - Mexican border. This is a beautiful spot to watch the sunset, and a breath-taking skyline vantage point at night." courtesy of MyTravelGuide.com
****Earthquakes often sound like freight trains as they approach. I suppose that under the ocean, there wouldn't be a sound.
*****We've all been there... she couldn't get the package open and it was frustrating her to tears. It was adding insult to injury. Oh, for the times to have someone open up jelly beans for me.
*Four of us** met at Balboa Park (our end point) at 6 a.m. and headed to Shelter Island in one car. We started our run and naturally fell into a two and two running combo. Perfect.
*Around mile 2, I decided to make sure that Heather and Jenna, behind us, knew which turns to take, so I ran back to check on them. I ran with them for a minute or two and then wanted to try to catch Sally again.
*I ran fast to try to catch her. My third mile was an 8:26. Hmmm... a bit faster than race pace at the beginning of a long (hot) run? I was worried that it would spell trouble later, but I was fine. I didn't catch her, by the way, until the meeting point where we met up with the other half of the group.
*All of us met at Spanish Landing (at the three mile mark). We made sure everyone had water, Gu etc. and we were off for the last nine miles. Once again, everyone found others to run with. Alicia, Jenna and Heather ran together (they were all going to try a run/walk strategy for the day); Pam, Lisa F and Christina ran together; and Sally led the way. I kept my "floater" status. Sally, who is a speedster, turned up her iPod and got into a zone. I felt bad that she was the only one running alone, but she didn't seem to mind.
*At one point I was running and chatting with Pam and realized that the Harbor Island turn was coming up and I wondered if Sally would remember. She was a couple hundred yards ahead of us, so I sped up to catch her. Note: it is NOT easy to catch someone running nine(ish)-minute-miles when you have been running ten(ish)-minute-miles. I yelled to her, but her iPod must have been too loud. Note: When running with a group, turn your iPod down (it is actually always a good practice to be able to hear someone yelling for you). I saw her cross the street, completely missing Harbor Island (a three mile loop of the run). So I sprinted to catch her (throwing out "Sally!" between gasps). By the time I caught her, I could barely breathe. She felt bad for making me do "unexpected speedwork." After downloading my Garmin info, it looks like I ran at sub 7:00 for .15 mile. That, my friends, is an interval. The difference is... when I do speed intervals on the track, I stop and walk or jog for a bit. Yesterday, I ran back onto Harbor Island with Sally at her speedy pace. When we caught up to one of the slower groups, I let Sally go on while I took it a bit easier.
*Harbor Island was a pleasant little loop. It was SUCH a change from the last time I ran around that manmade spit of land*** It wasn't the beginning of the end of my run (as it was in AFC 2008). I checked in with each of the runners and everyone seemed to be doing ok.
Picture of San Diego skyline from Harbor Island courtesy of Marques Haven on Flickr
*Sometime during our time out on Harbor Island (7:34 a.m.) there was a 4.0 earthquake about twenty miles off the coast! None of us felt it! You'd think we would have heard something, at least.**** Kenny thinks that since Harbor Island is mostly on top of sand, it might not have shaken as much as our house did twenty miles east of where I was running. He told me it woke him up and gave him quite an adrenaline rush. I hate missing a good earthquake!
*I ran for the next several miles with the middle group. The were running at a very comfortable pace for me. As we ran away from the bay into the city, the shade was a welcome relief. We were mirroring the AFC course exactly.
*The hills started at A Street (around mile 10). Since that street goes pretty much due east, it had full sun. Nice. A hill in the sun. Bring it.
*The thing about AFC is the fact that it is a) in August, so it is usually HOT and humid and b) has a long, gradual hill beginning around mile 11.5 and flattening out around right around mile 12.5. It isn't a particularly big hill (about 300 feet over a mile or so), however, there is something about that hill that kicks people's butts.
*I ran up 6th street with the group. Lisa F looked at me and said, "get me up this hill, Lisa. Don't leave me." I started to start a pep talk and she put on her headphones and proceeded to get into her "zone." Lisa and I have logged hundreds of miles together. She got me through my first marathon when I was struggling. We don't really need to pep talk each other. I just ran next to her until we were at the top.
*When we got to the top, I congratulated them, and sent them to the end. I then turned around and ran back down the hill. About a half mile back, I came across the other group. They were looking pretty hot and sweaty. Heather looked like she was limping a bit. I asked if she was ok and she replied that she wasn't. She told me she was "done." I walked with her a bit and said, "Heather, you ran up Torrey Pines without walking, you are NOT walking up 6th street." I got her running and helped her open her jelly beans.***** We only took one or two more short walk breaks and made.it.up.that.f'in.hill! She found her second wind and she, Alicia and I ran it in to the finish. I was very proud.
*We sat in the grass to stretch and eat the Otter Pops I had brought. Note: Otter Pops are quite possibly the yummiest thing EVER after a hot, long run. *I was quite impressed with Heather and Jenna. Heather looked at her Garmin and realized that she had only run 11.5 miles (my original map calls for running around the parking lot to even out the mileage and when we ran in, we were ready to join the others). She and Jenna ran around the parking lot to get the additional half mile.
*I ended up with a little over 13 miles total. The extra running between my group helped give me an additional mile and a half.
*Several of my friends posted to me on Facebook later that they appreciated my organizing the group run and the support I gave. And.... they called me "Coach." ****big grin****
*We all met through Stroller Strides. After my coaching certification, I offered to coach any of my Stroller Strides clients (and my friends) for free.
**Half the group is up to twelve miles in their training and the other half only nine. We are all training for the America's Finest City (AFC) Half Marathon next month.
***"[Harbor Island was] formed by the dredging of San Diego Bay in order to deepen the berths for military ships, the U.S. Navy built this recreational island in 1961. More than 12 million cubic yards of sand and mud created this mile-and-a-half long tropical island, now home to upscale hotels, restaurants and marinas. Along the bay side, you can see the view from the tip of Point Loma, across to the island of Coronado and southward to the U.S - Mexican border. This is a beautiful spot to watch the sunset, and a breath-taking skyline vantage point at night." courtesy of MyTravelGuide.com
****Earthquakes often sound like freight trains as they approach. I suppose that under the ocean, there wouldn't be a sound.
*****We've all been there... she couldn't get the package open and it was frustrating her to tears. It was adding insult to injury. Oh, for the times to have someone open up jelly beans for me.
Tuesday, June 9, 2009
A new training perspective
Wow. I learned a LOT last weekend. I have a whole new perspective on training. Since I only have two marathons under my belt and the coaches teaching the class have hundreds (if not thousands counting all their clients over the past 25 years), I am going to take their word. It helps that they presented science behind their practices. I loved the science so much, that I am considering going back to school someday to learn about exercise physiology.
Here are the highlights of what I learned for my own running:
I am excited to try this out, however. I also have a handful of guinea pigs. Several of my friends are running the AFC too. My goal is for all of them to finish strong.
As I stated above, I learned a ton at the training. Jill and Donna, you're going to really enjoy it. I will post some more from the training later this week. I passed the test today (so I am official) and am still organizing my thoughts.
Here are the highlights of what I learned for my own running:
- I've been training way too fast
- Because I have been training too fast, I did not train my body to go the distance, using the right energy stores.
- I went out much too fast during the marathon (planning for positive splits are asking for trouble)
- I am not fueling myself enough (I need about 2400 calories per day and I don't think I am close)
I am excited to try this out, however. I also have a handful of guinea pigs. Several of my friends are running the AFC too. My goal is for all of them to finish strong.
As I stated above, I learned a ton at the training. Jill and Donna, you're going to really enjoy it. I will post some more from the training later this week. I passed the test today (so I am official) and am still organizing my thoughts.
Friday, June 5, 2009
RnR after some RnR
Thanks, everyone, for the wonderful encouragement. Five days later, I feel MUCH better about Sunday. As a matter of fact, I am damn proud of my 4:16! I am ready to train for another marathon (depending on our financial situation, logistics etc.) and this time I will have much more conservative goals. I know I'll get that four hour (or faster) brass ring someday, but in the meantime, I want to have a race where I feel strong and well-trained. For the next couple of months, I am going to get ready for America's Finest City Half Marathon in August. Right now, I don't plan on going for a PR. I really want to have fun. I have a lot of friends running it and several doing their first half marathon.
I feel pretty much healed physically. I was pretty sore (especially my quads) on Monday and even more so on Tuesday. You should have seen me walking up and down the stairs. I actually walked down the stairs backwards because it was easier. But today I feel great. I even did my dreaded "squat o' rama"* at Stroller Strides today and my quads felt strong. I would have run yesterday or today, but I was SO tired when I woke up. I didn't feel any pressure to get out there and run.... so I didn't.
Here are some pictures from the race:
Right at the beginning
At mile 21.... I fake it pretty well.
If you look closely, you can tell I am TIRED.
Here I am at the end. I am so glad that I am running and look pretty strong.
I even have a smile on my face.
You would never know that Laura and I both felt like we wanted to throw up.
If you check out http://www.rnrmarathon.com/elite/webcast/sd/archive.html and type in my bib: 6053, you can see me finish. I am pretty much in the middle of the screen crossing at 4:17:53. I am amazed at how many people were coming across at that time! I am also amazed how slow we all look. You can see me put my hands on my hips and hobble a bit. I do look tired as I walk out of sight.
Well... I am off to learn all about running and coaching. I am driving up to my brother's house in Orange County and then going up to Pasadena tomorrow for my training. I am excited to learn more about running and how to help myself and others get better. I'll be sure to report when I get back!
*Squat o' rama-- static squat with thighs parallel to the ground and arms out in front of you (like tucking a ski run). Hold it for about 10 counts or longer, with slight bouncing. Then we lean over and put all our weight on one leg for 10 counts and then the other. Back to center for 10 counts. Do 10 full range squats, pulling your arms back as you move up and down. Do the entire set again. Burn, baby, burn!
I feel pretty much healed physically. I was pretty sore (especially my quads) on Monday and even more so on Tuesday. You should have seen me walking up and down the stairs. I actually walked down the stairs backwards because it was easier. But today I feel great. I even did my dreaded "squat o' rama"* at Stroller Strides today and my quads felt strong. I would have run yesterday or today, but I was SO tired when I woke up. I didn't feel any pressure to get out there and run.... so I didn't.
Here are some pictures from the race:
Right at the beginning
At mile 21.... I fake it pretty well.
If you look closely, you can tell I am TIRED.
Here I am at the end. I am so glad that I am running and look pretty strong.
I even have a smile on my face.
You would never know that Laura and I both felt like we wanted to throw up.
If you check out http://www.rnrmarathon.com/elite/webcast/sd/archive.html and type in my bib: 6053, you can see me finish. I am pretty much in the middle of the screen crossing at 4:17:53. I am amazed at how many people were coming across at that time! I am also amazed how slow we all look. You can see me put my hands on my hips and hobble a bit. I do look tired as I walk out of sight.
Well... I am off to learn all about running and coaching. I am driving up to my brother's house in Orange County and then going up to Pasadena tomorrow for my training. I am excited to learn more about running and how to help myself and others get better. I'll be sure to report when I get back!
*Squat o' rama-- static squat with thighs parallel to the ground and arms out in front of you (like tucking a ski run). Hold it for about 10 counts or longer, with slight bouncing. Then we lean over and put all our weight on one leg for 10 counts and then the other. Back to center for 10 counts. Do 10 full range squats, pulling your arms back as you move up and down. Do the entire set again. Burn, baby, burn!
Saturday, May 23, 2009
Taking it to the next level
Let's face it. I am 42 years old and have been running for less than two years. I will never be competitive in running. Women my age placing in their age group have been running for decades. I might have a shot at an age group award in some small local race. Unfortunately, there aren't too many of those in San Diego.
So.... taking it to the next level has taken on new meaning for me. While I will never be an elite athlete or anything approaching that, I can share what I have learned with others (especially women who are just starting out). It is something that I love to do. That is why I have enrolled in the RRCA* Coaching Certification program in two weeks.
I am hoping that I can learn a lot and can make this blog a resource to other runners. I am also hoping to add value to my current Stroller Strides clients who want to add running to their fitness regime. Oh... and maybe I can improve my own running along the way.
On a completely different subject, I ran my last long run today before the Rock-n-Roll Marathon next weekend. We ran eight miles. My shins were not feeling good at all. The good news is that they didn't hurt bad enough to hurt my gait or stop me from running. I took it easy and as I ran, the pain wasn't very noticeable. I am going to continue to ice, ice, ice. I am also going to take it very easy this week. The key seems to be in my calves. I have been doing the foam roller and I can feel a knot in both calves. I'm going to keep working on them. It was nice to run with Laura this morning. We kept up a nice conversation and enjoyed the quiet bay front. We hadn't run along the big bay together since AFC.
I hope everyone has a nice long weekend. Happy running!
*Road Runners Clubs of America
So.... taking it to the next level has taken on new meaning for me. While I will never be an elite athlete or anything approaching that, I can share what I have learned with others (especially women who are just starting out). It is something that I love to do. That is why I have enrolled in the RRCA* Coaching Certification program in two weeks.
The RRCA program focuses on issues specific to adult road running and racing, including coaching fundamentals, scientific background and the establishment of training schedules and goals to help athletes reach their running potential. Whether the goals are race specific or general fitness, this program will provide the background and training to work with individual runners.I am super excited. We justified the cost in that I might actually be able to make money with this. I can certainly deduct it from my income taxes for my Stroller Strides income. But ultimately, this is a way to fuel my passion. I have always loved school and learning. I am thrilled at the idea of spending two long days learning more about running!
I am hoping that I can learn a lot and can make this blog a resource to other runners. I am also hoping to add value to my current Stroller Strides clients who want to add running to their fitness regime. Oh... and maybe I can improve my own running along the way.
On a completely different subject, I ran my last long run today before the Rock-n-Roll Marathon next weekend. We ran eight miles. My shins were not feeling good at all. The good news is that they didn't hurt bad enough to hurt my gait or stop me from running. I took it easy and as I ran, the pain wasn't very noticeable. I am going to continue to ice, ice, ice. I am also going to take it very easy this week. The key seems to be in my calves. I have been doing the foam roller and I can feel a knot in both calves. I'm going to keep working on them. It was nice to run with Laura this morning. We kept up a nice conversation and enjoyed the quiet bay front. We hadn't run along the big bay together since AFC.
I hope everyone has a nice long weekend. Happy running!
*Road Runners Clubs of America
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