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!

2021 Asheville-Buncombe Senior Games & Results

 

Well, I almost didn't run in this year's 2021 Asheville-Buncombe Senior Games. In fact, the night before I posted a question to my Instagram followers asking if I should run or not. It was an overwhelming 193-3 vote in favor of me waking up the next day and running. 

Not wanting to let by followers down, even though I felt unprepared, I threw on my running clothes and headed out to the meet. When I got there, there didn't seem to be too many people. In fact, I was once again, the only one in my 50-54 age group. There were two in the 55-59 group and I knew the one guy from 2019. He's fast! I wasn't 100% sure about the new guy that showed up this year, but considering he brought his own starting blocks and had at least two pair of track spikes, I knew I was in trouble.

I signed up for the 50m Dash, 100m and 200m because I do like the sprints. I always wanted to be a sprinter but I was just better at distance. Here's how I did: 

In the 50 meter dash, I ran a 7.04. In 2019 I had run a 7.49 so I was very happy with my time this year. I was third overall, being beaten by the two in the next age group up. I was however first in my age group...pretty easy when you're the only one. 

In the 100 meter, I had a lousy start. I mean really bad. I felt like I couldn't get any speed until about 30 meters in. I just felt tight or something. I guess it wasn't that bad compared my 2019 time of 16.06. I ran a 16.31. I was third for the men and, again, #1 in my age group...lol. I was actually 4th overall as there was a really fast woman running who is the wife of one of the men I was up against. 

For the 200 meter, I felt good. In 2019 I ran 37 seconds. This time around I ran 34.87. Again, I was first in my age group and 3rd for men, but 4th overall as the same woman from before was in my heat. She smoked me on the straightaway.

This year, I decided to run the 1500m just to see how I'd do. I had recently broke 8 minutes for the mile so I was hoping to run a 7:30. I ended up running a 7:36 but I crossed the line in 1st place against two other runners, the husband and wife duo who kicked my butt in the 100m and 200m. 

All in all, I earned 4 Gold medals, qualified for the State games in September and made some really good friends. I also got a really weird tank-top tan that I have to now try to fix...lol.

If you're looking for results for this year's games, click here.

I Broke 8 Minutes for the Mile!

Well, I did it! On April 3rd, 2021, I made my 4th attempt at breaking the 8 minute mile since I started this "quest" in October 2020 . The weather was perfect, I had the track to myself, and just felt good! Here is the video I made for my YouTube channel.

Just to recap what's in (and not in) the video, I did a 400m jog, followed by some stretching. My ankle was feeling really weird at first during the warmup but it worked itself out quickly with the jog and stretching. 

I debated listening to music. I had two songs from the Rocky Anthology that combined were 7:55, but I decided that since it didn't go well the last time I tried running with my phone and music, I would just focus on the run.

My splits were as follows. Not as even as I'd like them to be, but definitely better than they had been.

• Lap 1: 1:54.98 
• Lap 2: 2:06:.31 / 4:01.29
• Lap 3: 2:04.47 / 6:05.76
• Lap 4: 1:48.29 / 7:54.05

Having made 3 prior attempts at the mile since October, I knew I had the speed to run 2 minutes per lap, but I lacked the endurance to repeat them. So Since October, I've been focused on building my mileage. I've had to go slowly because I'm trying to avoid getting injured again with the Plantar Fasciitis I had early on in my journey to start running again. In October and November and half of December, work was crazy and so I lost some progress and like a dork, I tried to jump back into running from where I had left off. As a result, I felt the Plantar coming on again, so I backed off and took it slow.

Which brings me to a good point. Do NOT underestimate stretching. I have always did it as a chore. Even as a running coach, I would preach to my clients the importance of stretching and really get on them for not doing it, and yet not do it properly for myself. 

So I stopped trying to run "on my own" and instead, treated myself as a client. I actually wrote out a plan for a 50-something (cough-cough) male, overweight, former runner with plantar fasciitis. Once I did that, I knew exactly what I had to do and stopped "Winging it".

Breaking that goal of 8 minutes was huge for me. And now that I've done it, I feel inspired and excited to take on the next challenge!

 

Book Review: Fire on the Track

 

If you are looking for a great book on women in running, or women in sports in general, Fire on the Track: Betty Robinson and the Triumph of the Early Olympic Women is a must read! I loved this book. It's the story of 3 women athletes that competed in the 1938, 1932 & 1936 Olympics. 

Written by Roseanne Montillo, this book follows the amazing story of Betty Robinson as she is discovered, trained, and sent to the 1928 Olympic games to compete in the 100 yard Dash. This was the frst olympics that allowed for women track athletes and it was almost the last. 

In addition to Betty Robinson's career, which I won't spoil, the book also tells the tales of Mildred Didrikson, Stella Walsh and Helen Stephens. 

What was so shocking to me, was the mentality of the people at the time. There was actually concern that not only would sports make women "manly" but that participation may even turn them into men! What the heck? I was mortified. 

Another not-so shocking part of the book talked about how the women's 800 yard run was incredibly hot and the women gave their all and some collapsed at the finish line. People that were against women in sports used this as fuel and "proof" that women didn't belong in sports. However, nobody said a word when in the Men's 800 yard, the same thing happened to the men. Many collapsing at the finish due to the heat. 

If you love running and want a good way celebrate women's history month, you should definitely pick up a copy of Fire on the Track: Betty Robinson and the Triumph of the Early Olympic Women. 

By using the links in this blog, I do want to give full disclosure and inform you that I will earn a small commission from your purchase

Happy trails! 

Book Review: The Perfect Mile by Neal Bascomb

 

I recently finished The Perfect Mile: Three Athletes, One Goal, and Less Than Four Minutes to Achieve It by Neal Bascomb. It's the story of three runners, each trying to be the first one to break the 4 minute mile. The book follows England's Roger Bannister, Australia's John Landy and the USA's Wes Santee as they each train, compete and believe that will be the one to do the impossible.

As a runner, you will love this book! However, I think any sports enthusiast would appreciate the detailed descriptions of the races. Neal Bascomb did such a great job, that it actually feels like you are there watching these runners compete. 

There's so much I want to say about this book and the runners but I don't want to spoil it for you. I think we all know which one was successful if you know your running history, but still...the book is so well written that at times I found myself ever so briefly wondering if the others would do it first. 

If you would like to read this book, please support this blog and use the affiliate link above. I do receive a small commission just so you know. 

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.

How to Break A Training Plateau (Part 4/5)

IS IT POSSIBLE TO SET A PR BY RUNNING SLOWER? (Part 4/5)

As runners, we tend to think that it's all about speed. Everyday, going out and pushing harder than the day before. Today, we will talk about how running slower, will actually make you a faster runner.

How to Break a Training Plateau (Part 3/5)

DO YOU KNOW THE SIGNS OF OVERTRAINING? (Part 3/5)

So many times I hear runners complain that they can't sleep, dread training and have just lost that desire to run. Here are some indications that you too are over-training.

Become a Founding Member!

I am creating a weekly newsletter for just $5.00 per month.  Become a founding member of Track & Trail and keep that $5.00 rate per month for as long as you're a subscriber.

On my Instagram page, I heard from a lot of runners that were upset that Track season was basically cancelled in most areas. For some, they no longer had a coach because the coach became ill. I wanted to offer an affordable way for anyone that wanted it, to get some weekly workouts so they could stay in shape.

By subscribing, you will receive all of the following:

• Weekly workout ideas
• Tips and tricks for running farther and faster
• Nutrition advice 
• Strength training tips
• Running news
• and more as the newsletter evolves.

As a founding member, your rate will be just $5.00 per month and will remain at that rate as long as you continue to subscribe. Founding members are limited to the first 100 subscribers so act fast!

I'm Running But I'm Not Losing Weight. Why?

"I'm running, but I'm not losing any weight.  Why is that? How can that be?"  

This is a question I often get from runners. The truth is, when most people train, they are running at an easy pace. Honestly, even when they run a 5k, 10k or even a marathon, they are going at a conversational pace, one that allows them to finish that distance.

Aerobic running is great for your cardio, don't get me wrong but it doesn't always help with weight loss. As people begin running, or increase their mileage, the strain of that additional exercise causes hunger.  Most people will then not only eat, but eat a little bit extra because after all, they worked out and feel they deserve it.  Countless times, I've allowed myself a Dairy Queen Blizzard or a Double Doozie Cookie because I ran all week and it was my reward.  The problem is that the ice cream and sugar filled cookies come with A LOT of calories.

Your Weight May Be the Same But You Are Probably Getting Thinner

If you are watching what you eat, making better choices, but the scale is not moving, there is another more likely possibility. This may sound like a strange thing to say, but even if the scale is not moving, you are likely getting thinner.  What do I mean by that? Well, you see, a pound of fat weighs the same as a pound of muscle.  Don't let anyone tell you otherwise.  It's like the kid joke, what weighs more? A ton of feathers or a ton of bricks?  It's still a ton. But like feathers, fat takes up a lot more room where as muscle is like the bricks. Tight, compact bundles that don't take up nearly as much room.

Simple Math for Weight Loss

Weight loss is a rather simple formula: Calories in vs calories out.  Eat more than you use and you'll gain weight.  Burn more than you eat and you'll lose weight.  But here's the thing...I have a (not so) secret to tell you...

We burn calories just sitting on our butt watching TV, walking to the fridge and even sitting at a desk at work. You probably already knew that, but here's the secret: you can increase the amount of calories you burn at rest by having more muscle. Great! But what's that got to do with running?  I'm sure you've heard of HIIT training at the gyms. High Intensity Interval Training is a way to do short bursts of exercise followed by small rest breaks. This type of exercise is considered anaerobic.

Want to Lose Weight? Run Faster

When I was in the best shape of my life, I was doing speed work on the track twice per week.  I was getting in my cardio to build my endurance, but was also sprinting at the track twice a week and getting in my anaerobic conditioning. Without getting into all the science, let me just say that HIIT or Interval training is great for building lean muscle. Lean muscle is great at burning more calories while at rest. In fact, cardio helps you burn calories after running, but after HIIT training, your body will continue to a burn fat at a much higher rate for hours after you're done working out.

I recommend running intervals twice per week. You don't even need a track. Just run down the street, in a park or even on a treadmill.  At first, do short sprints. 50 meters perhaps or less depending on your fitness level  Walk back to the start and do it again.  Do 3-4 if you can. Take a couple minutes to get your breath and then start again with another 3 or 4 with the rest being your walk back. Do this 3 or 4 times for a total of 3 or 4 sets of 3-4 sprints each.

If you can, go longer.  Do 100 meter sprints, 200's, 400's. still with walk breaks. If this is too easy, jog the recovery to shorten the time before your next one.

If you'd like a running weight loss plan, please reach out to me.  I would love to help you on your weight loss journey.

Asheville-Buncombe Senior Games 2019

200m Dash and yes...I was hurting.

This past Saturday, I competed in the 2019 Asheville-Buncombe Senior Games for Track and Field. Let me just say that it was a blast!  I had so much fun.  Family and friends kind of gave me a hard time about competing.  They said that 50 wasn't "senior" status.  While I agree that I don't feel old, I wasn't about to pass up a chance to compete in Track events.  I can find 5Ks and 10Ks every month to run in, but when do you see Track events?  NEVER!!!

I was not familiar with the Senior Games but let just say again that they are extremely fun.  Age groups begin at 50 and go up in 5 year increments.  Everyone was so nice and so helpful.  It reminded me of being on a track team again.  I was the only one in my age group so I easily won the Gold in the 50m, 100m and 200m sprints.  I even tried my hand at the Shot Put.  I'm not positive if any 50 year olds competed in that, so I can't be sure until results are posted if I won a medal in that event or not.

I don't know their last names, but Todd, James, Randall and David...You guys rock!  It was an honor to race with you guys.  Todd was in the next age group up and that man ran like he had on roller skates.  We were pretty even in the 50m but he easily beat me in the 100m and the 200m.  I felt much better about it after finding out that he actually travels around and competes in these games all the time.  It keeps him motivated and in shape.  Randall was a beast.  He participated in every event he could and had a 10K he was running later that day.  James was a long time runner and he and David are inspiration for any runner to stick with it.

As soon as they post results, I'll be sure to update this post and add the link.

Happy Trails!

2019 Senior Games in Asheville, NC

Photo Credit NC Senior Games

Calling all Seniors!  I just wanted to create a quick post about an opportunity to dust off your track and field gear and come out and compete in the 2019 Asheville-Buncombe Senior Games.  The games run from April 2nd to May 3rd and they have all sorts of events. Archery, Bocce, Billiards, Horseshoes, Cycling Races, Swimming, Golf, Bowling, Racquetball and many other sports including my favorite, Track and Field.

This is a great opportunity to get out there and compete with others your own age.  Age groups this year start at 50-54.  There's the long jump, standing long jump, the 50m,100m, 200m, 400m, 800m and 1500m.  There's also race walking, Discus & Shot Put. The Track & Field events will be held at UNCA's track.  Even if you don't want to compete, come out and support the athletes!

I looked at last years results and apparently word was not out as there didn't seem to be any competitors in this age group.  In the past, the games started at age 55 so that's probably why.  I certainly don't feel like a senior at 50, but I think it will be fun to get out there and see what I can still do.  I haven't sprinted competitively since High School.

How It Works

You must be a resident of Buncombe County.  Those that place in the track events (and I can only assume it works the same in the other events) are then eligible to compete in September at the NC State Senior Games.  

How Do I Sign Up?

Entry Fee is only $10. You can find details on the different events and how to sign up at https://www.buncombecounty.org/countycenter/news-detail.aspx?id=17844   

Asheville Middle School at TC Roberson

Great meet at TC Roberson, despite a short rain.  My son Christopher Noce ran the 55m hurdles, mile and the 4x400 relay.  Pretty proud of him!

Middle School Track Season 2016

So my son, Christopher Noce, is running Track this year for Asheville Middle School.  Today's meet is at Reynolds.  What a beautiful track!

It's so fun to see these kids running, jumping and having the best time. The best part is seeing how they congratulate each other after the event, regardless of what school they're from.