Results for the Hot Chocolate 10K in Asheville

I ran the Isaac Dickson Hot Chocolate 10K in Asheville this morning for the first time. This was a great time and will certainly become one of my staple races.

The course was flat for the vast majority of the route with a good downhill at the start and therefore an uphill at the end. We had a really good rain that started after I passed the 3 mile mark.

The race was chip timed, and was very well organized. Results were posted incredibly fast too which was great!

Congratulations to all the staff, vendors/sponsors & the awesome volunteers.

Here's the link to their site if you would like to learn more or check the results:

http://www.hotchocolate10k.com/d/2012_Overall.html

or

http://www.hotchocolate10k.com/d/2012_age_group_awards.html

Training for Your First Marathon

Now that it's a new year, you may have written "Run a Marathon" on your New Year's Resolution list.  The marathon is a noble goal for sure but it requires a lot of patience.  Physiological changes, not to mention the need for psychological changes, occur around the 20 mile mark as your body (and mind) is looking for "fuel" - anything that will keep it going since the usual reserves and resources have been expended at this point.  That doesn't mean you can't run one...you just need to plan!

If you run at least 25 miles per week, then are you are ready to start a typical 18 week program.  If however, you are under 20 miles per week, then you need to build up your base by extending into a longer plan.  A good estimate is 9 months if you are starting from 10 miles or less.  Why does it take so long?  Because you increase the mileage very slowly.

Let's say you run about 10 miles per week right now.  Each week, you can add 10%, or 1 mile, to your weekly distance.  Once you hit 20 miles per week, then you add 2 miles (10%)  per week and so on.  By adding mileage gradually, you avoid the "too much, too soon" problems that lead to injuries.

By building your mileage slow, the marathon becomes much more "doable" and you avoid injuries.  Just remember to take it slow and easy.  Also, you do not need to have any long run over 20 miles.  Once you hit this distance, injuries become more likely, and you also need to then ease up for several days to recover from such a distance.  Ideally, you will only run a couple of these 20 milers in the 6 weeks leading up to the marathon.

Of course, if you have any questions, I'm always available.  Just call or email and I'll be happy to assist you in achieving your goals.

New Years Resolution for Running & Fitness

Happy New Year!  It's time to make some resolutions regarding your fitness.  Maybe you want to run your first 5K.  Maybe you want to run faster or simply lose weight.  Perhaps you'd like to try a new distance like a half or even full marathon.  It's really up to you.

If you did not meet your goals for 2011, there is no reason to give up.  2012 is a whole new start.  If you are a runner, look back in your running log (or computer) and I bet you will see why you were just short of your goals.  The training log does not lie.

There are lots of reasons we don't hit our goals.  Perceived lack of time, personal matters, injuries, etc... All of these can be fixed. 

Perceived lack of time:  Treat your fitness like any other necessity...make an appointment.  Set a time of day, on certain days of the week, and commit to that time just as if it were an appointment. Let's face it, we could all watch a little less T.V.  Actually, watch all the T.V. you want...but work out while watching, on commercials, or record your shows, exercise and then watch them commercial free.

Personal Matters: While going through difficult times, the last thing on your mind is probably fitness.  But keep this in mind.  Exercising can actually clear your mind...make you see things more clearly.  Most of the solutions I've come up with to problems, have been while I was training or shortly after.

Injuries:  Let's face it...it's hard to log miles while suffering a leg or foot injury.  However, that doesn't mean you have to stop training.  Work your upper body with weights.  Get in the pool where there is no impact at all.  Be creative and you can stay in shape through cross training.

One other reason for not hitting our fitness goals is not having a proper plan.  If you are doing the same thing over and over, and not seeing results, something is wrong.  Maybe you're not training hard enough.  It's even possible that you are training too hard.  Again, review your exercise log and a lot will be revealed.

Good luck in 2012 - as the Mayan Calendar shows, it's not the end, but the start of a new beginning.

Certified Track & Field Coach in Asheville, NC

I just passed my USATF (USA Track & Field) Developmental Certification Exam!  I am now a Certified Track & Field Coach.  If you or anyone you know needs help with sprints, hurdles, long jump, triple jump, shot put or discus events in the Asheville or Buncombe County area, please let them know about me, Coach John Noce, and this site.

The USATF and the NFHS (National Federation of State High Schools Associations) have teamed up to offer a great online course for anyone that's interested.  It's reasonably priced and since it's online, easy to take classes when it's convenient for you.

New Year's Day 5K in Asheville - Resolution Run

Looking to Run a 5K in 2012?  Why put off what you can do right away?  If you're up for it...the Asheville Track Club will host a "Resolution Run" on January 1st.  This is run through Biltmore Forest which should mean a beautiful run!  Details below are copied from the ATC website.

"The Asheville Track Club will be hosting a Resolution Run on January 1 2012 at 2:00PM for current ATC members. Registration will be in the South Forest Ingles parking lot starting at 1:00PM.   

The run will begin across Hendersonville Rd on Busbee Rd just inside Biltmore Forest. The finish of the run will be behind the Biltmore Forest Town Hall next to the police station. 

This is a free run to all ATC members in good standing. If you want to run and are not a member just join the Club on the spot and you will get an ATC t-shirt and you can run. 

There will be something at the finish line for everyone. This is a low key, fun race so come and enjoy your first run of 2012!"

Christmas Gift Ideas for Runners

Roadrunner Sports has free shipping and 10% off with no minimum purchase.  This is a great place to do all your shopping for that special runner in your life.


Core strength is very important to runners.  A strong core makes a strong runner.  The Ab Circle Pro is a great way to get in an abs workout, no matter what the weather is like outside.

Will Running Help with Depression?

Recently, someone asked me "Will Running Help with Depression?".  Without hesitation, I responded with a solid "YES!"  I've been running since 1983 and during that time, I've had to battle a lot of personal issues that would depress anyone.  In fact, looking back, it would be easy to say that I wasn't running for something, but rather running away from my problems.  Actually, while I may have been running away from problems, I was at the same time running toward solutions.

I could go into how running releases natural pain killers called endorphins, but I won't get into the scientific aspects.  Let's just say that running has always given me a sense of well being.  When I'm done with a run - even one that didn't go so well, I still have a sense that I've done something.  Completed something.  I feel proud of myself for getting out there and trying. 

Running also clears my mind.  I think better when I run.  Maybe it's the hypnotic sound of my rhythmic steps and breathing.  Maybe it's the fresh air.  Perhaps it's the sounds of nature as I run along a river or on a trail deep in the woods.  Regardless, I feel free when I run.

In essence, I personally would recommend running any day of the week over drugs or therapy.  I'm sure many will disagree with me on that, but that is how strongly I feel about running.  Keep in mind, I'm talking about feeling down and sad.  If someone were suicidal, or otherwise extremely depressed, naturally I would recommend professional help.  However, I'm talking about the majority of people.  The ones who life just pushes around sometimes.  Maybe more than it should.  Without running as an outlet, I'm not sure how I would have made it this far in life.