Marathon Training Update: Week of Feb. 2nd.

As I mentioned in my last post, last week was not great. While I did run 16 miles for my long, I spent the rest of the week with back pain. It finally subsided and I took a 4 mile hike yesterday. Today was the start of a new week and I was nervous about running my long run. So how did it go? Overall, great!

This weeks Progress

Today, Sunday, Feb. 2nd,  I set out with the goal to run 17 or 18 miles. If you've been following me, you know I usually pick the longer route. Well, today was no different. However, it started out rough. 

In the first mile or two my shins were getting sore. I had to walk twice. I proceeded to have to walk several more times in the first 6 miles which was really frustrating but it was not shin related. I just couldn't get my head in the game. I told myself, there was no turning around and going home. I was going to run or walk the distance if I had to. 

I went super easy and relaxed. After mile 6, I ran the rest of the way. Because I had to walk so much in the first 6 miles, I decided that I would go for the 18 miles to make up for it. I didn't even care what my pace was as I was sure it would be slower than the 14:53 required pace to finish the marathon in 6.5 hours, but turns out I was ticking off 14:43's roughly the whole way. I ended up averaging a 14:41 pace for over 18 miles despite the walking in the first 6 miles. This was really good news and did wonders for my mental state heading into this marathon. 

It's nice to know that I can take some walk breaks if necessary and still finish in time. Granted, I still have another 8 miles to go to run the full marathon so I am not delusional enough to think that won't be super challenging. Doing the math, I have to do what I did today and then keep that up for another 2 HOURS!! As of today, that does seem rather daunting. 

Being slow sucks!! If you ask me, and there's a bit of sarcasm in this, but a runner that runs a marathon in 6.5 hours is more impressive than one that runs it in 4 with the same level of effort. My conversation pace is 14+/-. Someone else's might be around 10 minutes. That's what I mean by same level of effort. 

Monday, Feb. 3rd, I took a rest day from running, but I did walk 30 minutes. It hurt, but I did it. Yesterday was pretty challenging and taxing on this old guy's body. Overall, I feel decent. Just stiff in the ankles which has been happening. I walked away from my house for 15 minutes which didn't get me too far, but the walk back only took 10, so it was good that things loosened up.

Tuesday, Feb. 4th, I walked 30 minutes and this time I went much farther. In the evening, I did a total body workout at home. 

Wednesday, Feb. 4th, I went for a run. I wanted to kind of open it up and get in some hard effort. It was great! I ran 3.07 miles in 34:38, which is an 11:17 pace!! I was so happy and excited. I'm getting closer to my other goal of getting back under 30 minutes for a 5K and I have the long runs to thank for it. 

Thursday, Feb. 5th, was a rest day after yesterday's hard effort run. In the evening, I did a total body workout at home.

Friday, Feb. 6th, I was supposed to run, but I failed to get my butt out of bed and didn't run in the morning. I figured I'd run at night, but I ended up not having any time what with dinner plans and other stuff life throws at you. 

Saturday, Feb. 7th, I went for a hike with my wife around the Catawba River area of Lake James. It was a 4 mile hike and the lake and the mountains in the background are so beautiful!

All in all, I worked twice, as planned and ran just two times, walked two times and hiked once. While not as much running as I should be doing, I did do more activity than I have been. I see that as a step in the right direction. 

How to Set Running Goals

In this post, I'd like to provide you with some tips for setting running goals. Goal setting is an important aspect of improving performance and staying motivated. Here are a few of my recommendations:

Make your goals specific

Set clear and specific running goals rather than vague ones. For example, instead of saying, "I want to run faster," specify a target time or distance you want to achieve. Specific goals provide focus and direction.

Set realistic and achievable goals

While it's essential to challenge yourself, make sure your goals are realistic and attainable. Setting overly ambitious goals can lead to frustration and demotivation. Consider your current fitness level, previous running experience, and available time for training when setting your goals.

I actually like to set 3 goals. One that I'd be happy with. One I'd be excited to get. One I'd be totally jazzed if I got it. All within reason, naturally. For example, I'd be happy with an 8 minute mile. Really happy with a 7:45. Totally pumped if I ran a 7:30. All would be very reasonable given the amount of time you have to train.

Use the SMART framework

Apply the SMART (Specific, Measurable, Attainable, Relevant, Time-bound) framework to your running goals. Make sure they are specific, measurable, within reach, relevant to your overall objectives, and set a deadline for achieving them. For example, "I will run a 10K race in under 50 minutes within the next three months."

Break goals into smaller milestones

Divide your long-term running goals into smaller, manageable milestones. Achieving these milestones along the way provides a sense of accomplishment and helps maintain motivation. For instance, if your goal is to run a marathon, set smaller goals of completing a 10K, a half marathon, and so on.

By doing this, you get that sense of accomplishment along the way which keeps you motivated.

Focus on process-oriented goals

While outcome goals (such as winning a race) are important, it's crucial to also set process-oriented goals. These goals focus on the actions and behaviors that lead to success. For example, committing to a specific number of training sessions per week or improving your running form can be process-oriented goals.

Monitor and track progress 

Keep a record of your running sessions, times, distances, and any other relevant data. Regularly review your progress to stay motivated and assess whether adjustments are needed. Tracking your progress can also help identify patterns, strengths, and areas for improvement.

I used to use a journal book. Then I switched to excel. My Fitbit now captures everything and I'm sure you've heard of Strava! Click here for some great journals at Amazon.com

Be flexible and adapt 

Recognize that circumstances may change, and it's okay to modify your goals when necessary. Life events, injuries, or unexpected setbacks can impact your progress. Adaptation and flexibility are key to maintaining motivation and continuing to make progress.

Share your goals

Consider sharing your running goals with a supportive friend, running group, or coach. Verbalizing your goals to others can increase accountability and provide a support system. Others can offer encouragement, guidance, and motivation along the way. Social media is a great way to do this too. You can't let your followers down. Plus, it gives you content to post. 

Remember, goal setting is a dynamic process. Regularly reassess your goals, make adjustments as needed, and celebrate your achievements along the way. Enjoy the journey and focus on the progress you're making in your running endeavors.

The Benefits of Running for Weight Loss

The Benefits of Running for Weight Loss

Are you looking to lose weight? Running can be a great way to achieve your weight loss goals. According to the American Council on Exercise, running burns more calories per minute than many other forms of exercise, making it a great way to burn fat and lose weight.

Running can also help increase your metabolism, which can help you burn more calories even when you're not exercising. Plus, running can help you build lean muscle, which can further improve your body composition. But, here's the thing...not all running is the same. This is where I probably upset a lot of runners and even some fitness coaches...

Going out for a long run, or an easy run like most people do will help you lose weight. To a point. Eventually, you'll plateau.However, if you really want to see that afterburn effect mentioned above you really need to add speedwork to your training plan. 

Speedwork is running's version of a HIIT workout (High Intensity Intervals).  In addition to speedwork, hill sprints will build muscle giving you that afterburn effect as well. Look at your average 5K runner and even average marathoners. You see a lot of people with some extra weight. Please don't get me wrong. They are exercising and doing great. I don't want to take anything away from them or their efforts. With that said, I would be willing to bet, that the runners that are slimmer are the ones that have speedwork and hill sprints as part of their training plan. 

As a running coach, I can help you develop a personalized running plan that is designed to help you achieve your weight loss goals. Let's work together to create a plan that works for you.

Next week, we’ll wrap up our series by examining how running can help you live longer.

The Benefits of Running Easy

In my last post, I introduced the different types of runs and discussed the importance of easy runs in your running program. Today, I want to dive deeper into the benefits of easy runs.

Easy runs are characterized by a comfortable pace that allows you to maintain a steady effort without getting too tired. These runs are essential for building a strong aerobic base and preventing injury. 

These easy runs will be the majority of your workouts and are typically performed every other day. 

The benefits of easy runs

Build aerobic fitness

Easy runs help to build your aerobic fitness, which is the foundation of all running. When you run at an easy pace, your body learns to use oxygen more efficiently, which improves your endurance and makes it easier to run longer distances.

Improve recovery

Easy runs help to flush out waste products and bring oxygen-rich blood to your muscles, which speeds up your recovery and reduces the risk of injury.

Develop running economy

Running at an easy pace helps to improve your running economy, which means you use less energy to maintain a certain pace. This translates into faster running and more efficient running form.

Reduce stress

Running at an easy pace is a low-stress activity that can help to reduce stress levels and improve your mental health.

In the next post, I'll discuss long runs and how they can benefit your running. Keep an eye out for it!

Happy running!

5 Benefits of Hiring a Running Coach

As a runner since 1983 and a RRCA certified running coach, I understand the importance of proper training and coaching for achieving your running goals. Here are five benefits of working with an experienced and certified running coach that will help take your running to the next level.

1. Personalized Training Plan: With over 30 years of experience and a RRCA (Road Runners Club of America) certification, I can assess your individual strengths and weaknesses and create a customized training plan to help you reach your goals. This plan will be tailored to your schedule, fitness level, and personal running goals.

2. Increased Motivation: Working with an experienced and certified coach can provide accountability and motivation to keep you on track. I will encourage and challenge you to push yourself and reach your full potential.

3. Improved Technique: Running is a skill, and my experience and RRCA certification will help you improve your technique to avoid injury and become more efficient. I will teach you proper form and provide feedback to help you run with better posture, stride, and cadence.

4. Injury Prevention: As a RRCA certified coach, I am trained to help you avoid injury by teaching you how to run correctly and promoting proper stretching and strength training. I will also help you identify potential areas of concern and provide strategies to prevent injury.

5. Reaching Your Goals Faster: With my experience and expertise, I will help you set realistic and achievable goals, and provide you with the support and guidance you need to reach them. I will help you stay focused, track your progress, and adjust your training as needed to keep you on track.

In conclusion, hiring an experienced and RRCA certified running coach can provide numerous benefits to help you reach your full potential as a runner. Whether you're looking to improve your performance, prevent injury, or reach your goals faster, as a certified running coach, I can help. So, don't hesitate to invest in your running journey and reach out for help today!

Discover the Surprising Health Benefits of Barefoot Running

Barefoot running is a growing trend that is gaining popularity among fitness enthusiasts and health-conscious individuals. The practice of running without shoes, or with minimalist shoes, has been shown to offer a range of benefits that can improve your overall health and wellness. In this blog post, we'll explore the surprising benefits of barefoot running and why it's worth considering as part of your fitness routine.

• Improved balance and stability: Running barefoot requires you to use your feet and legs to balance your body. This can improve your balance and stability over time, making you less prone to injury.
  
  
• Strengthened muscles: Running barefoot engages the muscles in your feet, legs, and core, helping to strengthen them over time. This can lead to improved posture, reduced pain and discomfort, and a reduction in the risk of injury.
  
  
• Better posture: Running barefoot can help improve your posture by strengthening the muscles in your feet and legs, and promoting proper alignment throughout your body.
  
  
• Reduced impact: Running barefoot reduces the impact on your joints, as your feet are better able to absorb shock and distribute weight evenly. This can reduce the risk of injury and help you recover more quickly after running.
  
  
• Improved mindfulness: Running barefoot requires you to be present and mindful of your body and surroundings. This can help you focus on the present moment and improve your mental health and overall well-being.

My personal experience has been wonderful. I was suffering from Plantar Fasciitis for quite some time. It wasn't until I switched to minimalist shoes that I felt relief. In fact, the relief was literally immediate. My very first run in Vibram Five-Finger shoes was completely pain free. Later, I switched to Merrell's which look more like a traditional shoe, minus the cushioning. It also has a very wide toe box which helps the foot fall naturally without being cramped for space. I started off with just a mile and then slowly built up. In January, 2022, I ran a half-marathon in my Merrells. The entire time training, running the race and recovering was pain free!

In conclusion, barefoot running has a lot to offer, from improved balance and stability to reduced impact and improved mindfulness. If you're looking to improve your health and wellness, it's definitely worth considering giving barefoot running a try. As with any new form of exercise, it's important to start slowly and gradually increase intensity over time to reduce the risk of injury. If you'd like more advice on creating a plan to switch over to minimalist running, please reach out and I'd be happy to help.

100 Day Challenge: Week Six Complete

 Time to Refocus!

Day 36: Monday, August 22nd 

It's just over NINE weeks until birthday! This challenge is going fast. I started out great and lost weight really quick. I was so motivated and doing so well. Then - Vacation. It's been going downhill ever since and it's nobody's fault but mine. 

This morning, I got on the scale and I was 192 lbs. I was 188 prior to vacation and I gained some weight which was to be expected. But last week, I just did, ate and drank whatever the hell I wanted and this morning, the scale said ENOUGH. I'm going backwards!

I skipped breakfast. J wasn't hungry at all. But by lunch I already had dropped the ball. I was on the road and I had a cheeseburger, onion rings, Pepsi (but only took 2 sips and threw it out...I do not like pepsi) and a strawberry Sundae from Dairy Queen. Curse you $7 meal deal!! 

I also had a Coke and a Strawberry/Dark Chocolate Kit-Kat bar. Why? I have no idea. I was still upset about last week and rather than be good...I had the attitude of what difference will it make? That's fine once in a while. But not ALL the time as I've been doing the last two weeks. My motivation lasted a total of 4 hours this morning. WTF???

For dinner, I got back on track and had Chick Fil-a, but I only had a grilled chicken sandwich. No fries. No drink other than water. 

Day 37: Tuesday, August 23rd 

Breakfast: Two slices of pumpernickel bread with onion-chive cream cheese.

Lunch: Ice cream sandwich. Don't judge. There was nothing in the house I wanted to go to the effort to make. 

Dinner: Pistachio crusted Salmon with parmesan potatoes    

Exercise: No exercise

Day 38: Wednesday, August 24th

Breakfast: two pieces of pumpernickel bread with onion-chive cream cheese

Lunch: A can of sardines in olive oil on two pieces of sourdough bread. 

Dinner: I made Orzo with shrimp, spinach, tomatoes, olives and feta. It was really easy to make too..  Here's the recipe: https://www.justapinch.com/recipes/main-course/pasta/orzo-with-shrimp-spinach-tomatoes-olives-and.html It says to serve cold, but I couldn't wait and it was really good warm. In fact, I preferred it to the cold version which I had about an hour later when I went back for seconds.

Exercise: No exercise

Day 39: Thursday, August 25th

Breakfast: Two pieces of pumpernickel bread with onion-chive cream cheese.

Lunch: leftover orzo with shrimp, feta, olives, spinach & tomatoes. I also had an ice cream sandwich... again. Which is good honestly, because now they are all gone. No more temptation.

Dinner: Tilapia (breaded) with perogies and Brussel sprouts.

Exercise: No exercise

Day 40: Friday, August 26th

I finally broke 192 lbs where I've been stuck all week. I was 191.8 this morning. Heavier than before vacation, but at least I'm trending downward. On vacation I wasn't running like I wanted to, but I was active. Since I've been back, I've just been sitting at my desk working all the time. Not to mention eating whatever for most of it. Tomorrow will be 60 days left of my challenge. Still plenty of time to turn things around. 

Breakfast: Two pieces of pumpernickel bread. One with onion-chive cream cheese and the other with butter.

Lunch: Two Belvita breakfast biscuit packages. One coconut and one cinnamon. 

Dinner: Outback Steakhouse. I had the small ribeye, loaded baked potato and seasonal veggies. I did have a few cheese fries w/ranch, but not many. I had a glass of wine.

Exercise: No Exercise

Day 41 Saturday, August 27th 

I skipped breakfast again today. But guess what?! I went for a 3.99 mile run/walk along a new greenway section. I had to walk several times after the first mile but it felt so good to be out there again. After the first mile, I would walk a minute if I had to, and then would try to run again for as long as could. It was very hot and my legs were super heavy. after a couple of times of walking a minute and then trying to run again, I changed it and told my self I had to run 500 steps with my left or right foot. This is a great method by the way because you get lost in the counting and forget about the running part. It's very hypnotic. I ran 500 steps (only counting one foot) and then walked a minute and I repeated this two times. I then did 600 steps and a minute walk and then I finished with 800 steps. 

For lunch, I had two huge glasses of water and a can of chicken  (think of a can of tuna, but substitute chicken). I had a little mayo with it. It was not good. Very bland but it's all I felt like. I usually don't have much of an appetite after I run. 

For dinner I had a citrus-lime burrito with lettuce, beans and cheese for dinner. I only had water to drink. 

Day 42: Sunday, August 28th. 

I got up this morning and skipped breakfast. 

My wife and I went for a waterfall drive/hike. But before any waterfalls, we went to Judaculla Rock in Sylva, NC. It's a really cool soap stone with ancient Cherokee carvings that date back anywhere from 300-1500 years. One waterfall, Bridal Veil Falls is right at the road. In fact, you can usually drive behind it but today they had barriers up. Not sure why. 

We then went to Dry Falls which is not dry at all. It's a huge 80 foot waterfall with a huge flow coming down. Here, you can park and take a short walk down a path and again, go behind the falls. 

The last fall was Cullasaja Falls which is a little hard to find. There's a small pull=off on the side of the road that could fit 3-4 cars. You can see the falls from the road or you can be very adventurous and a little death-defying and go down what resembles a cross between an old trail and a landslide. But we made it the bottom. Check back and I'll have added some pictures if you don't see them. The hike was only about .2 miles down but it was grabbing onto rocks, tree stumps, or whatever else you could grab ahold of to keep your balance or to catch yourself when you started sliding. Coming back up was actually much easier than I thought it would be. Only had to grab and pull up on rocks, trees a couple of times. 

We stopped at a little gem mine/gift shop nearby and I did get a Cheer Wine soda when we bought some magnets of the various falls we saw that morning.

For lunch...or really brunch, we stopped at a cute little place called the Quirky Bird in Dillsboro, NC. I had a mimosa and a breakfast burrito with a side of fruit. 

For dinner, we went out to eat to a Hawaiian theme restaurant. I had a Cuban sandwich and onion rings. I wanted the fish, but they were out of all the fish. I know, right? So weird. I also had about 3 glasses of water and a Mai Tai drink which was very strong. I should not have had it but it just sounded really good after a day of hiking and driving for hours to all the waterfalls. I then had a mango flavored soft serve ice cream for dessert and a later on at home a tiny Fresca. I think they are 6.5 ounce cans. 

My only real change this week looking back was that I ran yesterday and hiked today. I don't think my weekly weigh in tomorrow is going to be very good. 

100 Day Challenge: Day 100

100 Day Fitness Challenge

Today is 100 days until my birthday. It also happens to coincide with the heaviest I've ever weighed. Needless to say, I was not happy when I stepped on the scale today! I feel like it wasn't just a coincidence though. I swear it's a wake up call so I start running again. 

My work has been crazy lately. I'm either sitting at a desk or sitting in the car driving to a county where I will then sit at a desk. I feel like my stress levels are OK though as I can manage the work. You'll see why that's important in a minute.

So...It's a few months until my birthday. I weigh more than I ever have in my life. So what am I going to do about it? Five things make up my 100 Challenge.

EXERCISE

I will start running again. My goal in the beginning is to get out there at least 3 times per week for an easy run. I also want to do speedwork or hills at least once per week. Eventually over the 100 days, I will start having a long run once per week. 

I plan to run/workout in a fasted state so my body burns fat since it won't have a ready supply of carbs from eating. 

For example, this morning I ran/walked for 30 minutes which was about 2.03 miles. I had to walk 4 times which was upsetting to me in and of itself. I had not eaten anything but felt totally fine otherwise. In fact, in all the years I've run, I prefer to run in a fasted state. Even in my long runs believe it or not. I just don't do well with food in my system. Side aches, sluggishness...it's just not good for me. 

STRENGTH TRAINING

I will start doing my daily dozen - or least some of them along with some dumbbell workouts like curls, squat thrusters and other strength exercises like push ups. Muscle burns more calories at rest than fat so if I can add muscle, I will increase my metabolism.

What is the daily dozen you ask? It's actually a routine I used to do in high school on the Cross Country team. It's both a strength and stretching warm up. Exercises include: Jumping Jacks, Windmills, Hallelujahs, Mountain Climbers, Cross Overs, Bicycles, Wall Push, Miss Americas, Butterfly stretch, Lunges, High Jumps & Burpees. 

I'm really out of shape, so this morning, I only did the jumping jacks, windmills, hallelujahs, lunges and wall push exercises/stretches. 

REDUCE STRESS

I mentioned I don't feel stressed, but adding in the exercise will be taxing on my body. Therefore, I will take rest days. This will do two things: First, it will give my body a break and time to relax. Secondly, it will allow down time for my body to make the adaptations to the exercises I'll be doing so that I get stronger and faster. 

It will be tough, but if I'm in bed by 11 p.m. and up by 6:30, that's 7.5 hours of sleep...pretty close to 8 and definitely more than the 6 hours I typically get. 

BETTER EATING

I will try to eat as clean as possible. What do I mean by clean eating? Mainly, I mean I will cut out/drastically reduce sodas and sweets. Anyone that knows me, knows that I love my Coca-Cola and desserts. Cookies, ice cream, cake, candy....if it has sugar, I'm a huge fan. But it also means I will focus on whole wheat breads and pastas in an effort to cut out/cut down on refined sugars. If I just stick to whole foods like meats, fruits and vegetables, and stay away from the inner aisles at the grocery store, I should achieve that goal. 

I do like to eat out. In fact, sometimes, it's necessary since I'm on the road so much. For example, today, I had a grilled chicken sandwich at Wendys. No fries and a bottle of water to drink. Dinner was the same. I went to Chick Fil-A and had a grilled chicken sandwich (forgot to ask for wheat bread) but I skipped the waffle fries and skipped the soda. I only drank water. For breakfast this morning, I was hungry after my run so I had a banana. So, I will still eat out, but I will choose the healthier options on the menu. 

ACCOUNTABILITY

I will blog each day and let the world know what I did that day. This will keep me motivated knowing I have an audience watching. So check in from time to time and follow my progress. Hopefully you'll be rooting for me. But I know people love to see a train wreck too so here's hoping I prove them all wrong. 

3 Simple Workouts for a Faster 5K (without a track)

Help me beta-test my new program, 3 Simple Workouts for a Faster 5K (without a track) and get in for just $27! In this program, you will not only get 3 easy workouts that don't require a track, but you'll also receive a bonus workout, my 12 exercises that increase strength & flexibility and cuts down your chances of getting a running injury.

In addition, you'll also get a quick fix for the dreaded side-stitch as well as one for shoulder pain. 

All I ask is that after you try the program, you give me some feedback to help me make the course better. What worked? What didn't work? What could be better explained? etc...

Click below to join my beta program for only $27.00.

https://coachnoce.samcart.com/products/3-workouts-for-a-faster-5k

Shoe Review: Merrell Vapor Glove 5

Hey everyone, here is my video review of the Merrell Vapor Glove 5. I do realize there is a Vapor Glove 6 out now, but these were on sale and I have not had luck in the past with the Merrell brand so I was a little hesitant. These however fit like a....well....a glove. They feel great and are SO easy to get on compared to the Vibram 5-finger shoes I nave been wearing. 

For those of you that follow me on Instagram @ashevillerunningcoach, you know I've had trouble with foot pain. Running in minimalist shoes has changed everything for me. Yes, I run a little slower now, but I'm running pain free and I imaging that my times will get faster as I adjust to the "barefoot" style of running. 

Why Even Runners Struggle with Belly Fat (Part 3/3)

Welcome to part 3 of my 3 part series on Why Runners Struggle with Belly Fat. In this video, we'll look at what actually works to get rid of that stubborn belly fat. Things like nutrition, exercise frequency and lowering stress.

Why Even Runners Struggle With Belly Fat (Part 2/3)

Welcome to part 2 of my 3 part series on Why Runners Struggle with Belly Fat. In this video, we'll look at some of the strategies runners try to lose weight, only to have it backfire on them.

Why Even Runners Struggle With Belly Fat (Part 1/3)

Welcome to part 1 of my 3 part series on Why Runners Struggle with Belly Fat. In this video, we'll look at what type of fat you're dealing with.

Sub 8 Mile Attempt: Update

Well, my last post was October 11th when I ran a test mile to see where I was starting from. Turns out, I was very close to an 8 minute mile as my time was 8:15. I was super excited to train and hit my goal of sub 8. 

Life Finds a Way...to Screw up Progress

Well....Life happened. My job ramped up as soon as the election started gearing up. Absentees went crazy this year due to Covid-19. Early voting started in Mid-October. Election Day in early November. Since then, we have had Canvass (where we certify the election), a Statewide recount and now the possibility of an eye-hand recount. Needless to say, my running and my 5K progress all came to a screeching halt. 

I was running 2 miles almost daily with a 5 mile long run and my 5K was sub-30 which was my initial goal. After my 8:15 mile, I found it much easier to run faster times for my 2 and 3 mile routes. I think I got over excited and wasn't resting as well as I should have. Also, I was missing a week at a time and only running on weekends. Needless to say, old injuries starting hinting that they would reappear. I took time off to focus on work. As a result, I'm basically starting somewhat over. 

Hitting the Re-set Button

I have been running just a mile every other day, and this past week 1.5 miles every other day to ease back into things. My job is still crazy - yesterday I spent the day driving all over the State - but not as bad as it was the last two months. I feel good and have my winter running gear ready so I'm not going to let the cold stop me.

I will gradually up my mileage 5-10% each week and start adding back a longer run.  My goal is to hit the track once per week for speedwork like quarter repeats and get my mile below 8. 

Keep checking back for my progress and hopefully I inspire you to keep running, or get back into it.

Happy Trails!

 

Mile Time Trial - I Now Have a Starting Point

Chasing an 8 Minute Mile

For those of you that follow, you know I set out this year with a goal to run a 5K. I did that. Then I set a goal to run a sub-30 5K. I did that running a 28:39! My latest goal is to continue to get faster. But rather than set a new 5K goal, I figured what I need is speed. As a result, I decided I'd do a mile time trial to see where I'm at "speed" wise and go from there. My short term goal for the mile is to break 8:00 minutes. I assumed given how I feel on my 5K runs that I'd be able to knock out an 8:45-8:55 mile. 

The Result of my First Time Trial

I was pleasantly surprised when I crossed the line this weekend in 8:15! I'm so close to breaking an 8:00 minute mile. Once I accomplish this, I'll then set goals in 30 second increments. I don't plan to ever get back to my glory days of a 5:00 minute mile, but who knows? I've got the rest of my life to try, right? 

Here's the first video in my pursut of my short term goal of an 8:00 minute mile.

Stay tuned and check back with me as I try to break 8, then 7:30, then 7:00 and so on. The benefit of getting a faster mile, is of course a faster 5K so it's a win-win for me.

Happy Trails!

SUB 30:00 5K - ACHIEVED!!

For those of you that follow me, you know at the beginning of the year, I couldn't even run a mile without 4 or 5 walk breaks. I had heel pain, hip pain...it was awful! But I stopped trying to run like the old me and instead trained myself the way I'd train a client. Let me tell you, that was not easy. I'm stubborn and think I should be able to dive right back into running so slowing down and following a program was tough. 

A while back I successfully ran a 5K distance which was my main goal to work up to. My next goal was to try and break 30 minutes. I was able to accomplish this much faster than I thought I would. See the video below:

How I Did It

I ran every other day and ran a tempo run at least once or twice per week. I also ran a long run once per week which at first was two miles, but over time became 5. 

For strength, I did push ups every other day to develop arm strength for the all important arm swing. Move your arms, and your legs will follow.

What's Next?

Now that I'm under 30 minutes for the 5K, I plan to up my long run to a 10K once per week, increase my every other day runs to a 5K distance, up from my current 2-3 miles and continue to do push ups. I do plan to add speed work to my routine once or twice per week and try to get my mile time down to an 8 minute mile. In all honesty, I have no idea how fast I can run a mile. I'm going to see this coming weekend. I feel I can run an 8:45 or maybe a little faster.

By lowering my mile time, I will of course lower my 5K time, which is what I really hope to accomplish as I continue to run. 

Continue to follow me here or on my YouTube channel. Just look for the Asheville Running Coach and make sure to like and subscribe. You can also follow me on Instagram @ashevillerunningcoach.

Happy Trails!

Running for Weight Loss..

Once Upon A Time...

For those of you that don't know, I used to be a runner and a pretty darn good one. But I got job, got married, had kids and over the years I ran less and less. The last time I really considered myself to be a runner was in 2013 when I ran my last half-marathon. Sure, I ran a 5K or a 10K here and there, but that was the only running I did basically. I did virtually no training at all.

I Was Obese

Shortly after News Year Day, this year, I hit 197lbs. Keep in mind that when I was competing in local races I was 135lbs. At 160 lbs in 2013 I thought I was fat. So to be knocking on 200lbs this year was my Uh-Oh moment. I was technically "Obese" on the BMI Chart. I was pre-diabetic. I had all kinds of aches and pains. I could go on and on, but I'll stop there. Anyway, I decided enough was enough and I started actually using my Gym membership. I hired a personal trainer for 30 minutes, once per week to help get me started. Then the Gym held a competition. Being competitive by nature, I joined the 12-Week Challenge and I got down to 177lbs half way through. I was so EXCITED!

Covid-19 Strikes the Country

Then Covid-19 hit! They gym closed and I gained back some of the weight. I finished the 12 week challenge at 185lbs. Still a loss, but not the progress I wanted. So, with the gyms closed, I decided to go back to what I know: Running! I started coaching myself, which wasn't easy. I kept wanting to go out and run a long way, at a fast pace, and I couldn't. I was getting upset, unmotivated and ready to give up. But then I stepped back. I have had so much success in coaching others, I just needed to coach myself AND I had to be willing to be coached. So I created a plan for an overweight male, in his 50's to get him (aka me) back in shape.

How I'm Doing

Having a plan has been great. I'm running consistently. I'm having rest days and long runs and things are improving and the weight is coming off again. I'm back down to 177lbs, I'm now just "overweight" and all the aches and pains are gone. I was having a real problem with Plantar Fasciitis and I've managed to keep that from re-occuring. I even qualified as a National Finalist and won $50 to spend on gym merchandise, which was a great feeling!

Today I went for my 2 mile run. It was hot. I felt sluggish. I was holding back because I wanted to make sure I could run the whole way. I almost stopped and walked twice. It was not going well. And then something bizaare happened. I finished the run and looked at my watch, and I had taken 8 seconds off my best time for this course. No wonder I felt awful! I was cruising, but I didn't even realize it. 

You will have good days and bad days when you train. But every once in awhile, you'll have a day that proves that things are working and you are making progress. Stick the plan and the results will come.

Happy Trails.

P.S. If you would like to lose weight and need guidance, please send me an email. If you're a runner but you've stopped losing weight, I can look at your plan and help you. This actually happens very often and the solution is often simple. 

How to Break A Training Plateau (Part 5/5)

WHO NEEDS A RUNNING PLAN? (Part 5/5)

Often times I'll hear a runner say their training isn't working, but when I ask them if I can see their plan, they don't have one. they just go out and "do whatever" each day. Or they say "I just run 3 miles per day." Today, we will talk about the elements of a proper training plan.

>> Please reach out to me if you want my 12-week plan to run a faster 5K.