General running information and thoughts from a guy who has gone around the track too many times.

Lydiard Coaches Training Coming To West Seattle

Lydiard Levels I & II Coaches Certification

May 9 - 11

LYDIARD TRAINING is the most sophisticated coaching method ever developed and the most widely used system worldwide by both recreational and professional endurance athletes.

This course gives detailed Theory and Application of Lydiard training, including

* The Five Energy Developmental Phases,

* The Lydiard Principles

* The Essential Timing Considerations that prepare the runner for peak performances when it counts, year after year.

Participants learn not only the what, how and why of each training session but the Secret of Correct Sequencing that greatly amplifies the Training Effect. Coaches and their athletes will have the means to reset their sights to season after season of stellar performances. Attendees are invited to participate in demo sessions of specialty workouts.

COURSE HOURS

  * Friday May 9th:  6:30 – 8:30 pm

  * Saturday May 10th:  9 am – 5 pm

  * Sunday May 11th:  9 am – 3 pm

COURSE CONTENT

Evening Session6.30pm – 8:30 pm

  * Introductions

  * The Lydiard Lineage: A history of Arthur Lydiard and the influence of his training methods worldwide

  * Debunking Myths and Misconceptions

  * Video

Day Two: 9am – 5pm

  * The Five Essential Lydiard Principles

  * Energy Pathways: ATP, Mitochondria and Energy Production for Endurance Sports

  * Overview of the Training Pyramid

  * The Adaptation Curve

  * Starting off on the Right Foot: Pre‐training phases, Health Considerations, Leg‐Building

  * VO2 Max: Estimator and other measurements, VDOT scale and Race Prediction, The VO2 Max Interview

  * Aerobic Conditioning: How to Build a Base, the Physiology of the Long Run

  * Muscle Fiber Recruitment

  * Nuts and Bolts: Strides, Fartlek, The Out and Back Run, Progress Calibration Run

  * Hill Training: Application, the Foot Spring, Workout Variations and demo

  * Q & A and Discussion

Day Three: 9am  – 3pm

  * Essential Recovery Indicators

  * Overcoming Over-training: Signs and Remedies: Diet, Acid/alkaline balance, hormones, Illness, weight, sleep, adrenal function

  * Interval Training

  * Coordination Phase: Balancing aerobic & anaerobic

  * Speedwork and Sharpening

  * TaperTweaking and Peaking: Race Week/Non Race‐week plan

  * Racing and Pacing Considerations

  * Race Recovery Factors

  * Macro-cycles: Planning considerations. Training Modulation. Designing long‐term plans.

  * Designing a Daily Training Plan

  * The Art of Adapting Lydiard Training to the individual

  * Q & A and Discussion

 

Details

Start: May 9, 2014
End: May 11, 2014

Organizer: Lori McConnell with West Seattle Runner

Phone: (206) 938-0545
Email: lorimcconnell@hotmail.com
Website: http://www.westseattlerunner.com

WSRunner

Venue:  Camp Long, West Seattle, Washington

Phone:
(206) 684-7434
5200 35th Ave SW Seattle, WA 98126 United States

+ Google Map

Website:  http://www.seattle.gov/parks/environment/camplong.htm

Tickets

Early Bird Special $315 This is the discounted price if registered before 4/9/2014.
Lydiard Certificate I&II for RRCA coaches $300 RRCA certified coaches will receive a discount.
Lydiard Certificate I&II $350
Add to cart

January 2014 – What Happened

OMG, what has happened to January?

I mean we are a few days away from the beginning of February. Where has all the days gone?

This means I best get busy.

Besides going to work and family life, which is all great, here is a quick review of January’s highlights.

* Finish the First Call Marathon with son Ammon on January 1. Finish time: 3:54. Not to shabby and a great way to start the new year. Downside to this event was running by the Red Hook Brewery four times – without stopping.

* Started a three month commitment as Lego Coach to a group of 6 year-olds, including grandson Finn. Being a Lego Coach is very similar to herding cats who are playing with Legos. First order of Coach duties is to separate the difficult Lego pieces. Trust me, 6 year-olds are not very patience. Good thing is most know how to tie their shoes.

* Granddaughter Harper turned 4! As a gift Shelly and I took her to the American Girl Doll Store in Lynnwood. It was a horrific interesting experience. I have never seen so much pink and so many freaky looking dolls in one place in all of my life. Did I say it was horrific interesting?

American Girl Doll Store

Nightmare on Doll Street

* Seattle Seahawks are going to the Super Bowl. Just want to point out that Shelly and I move to Seattle and the Hawks go to the Super Bowl. Coincidence? I think not. The whole Seattle Gilbert Clan have been enjoying all the games leading up to Super Bowl Sunday. Go Hawks!

For Super Bowl Sunday we will be enjoying my home made chili, which is becoming a football tradition. Well, we have had it once, with enjoyment.

 

Running is going pretty good. Wish I running more miles than I am, but . . . there is February.

See you on the roads.

 

My 2014 Goal

It is written that to make a goal more meaningful and concrete one should share it with others. This makes sense to me. Sharing one’s goals with their community makes the goal more real.

So, here it goes. (This is when I take a deep breath).

My goal for 2014 is to break the US 60-64 age group U.S. Marathon Record, which is 2:42:44. This record was set by Clive Davies – age 64 – while running in the 1979 Portland Marathon. Clive died at the age of 85.

My plan is to make this attempt on September 7 at the Skagit Flats Marathon, directed by Terry Sentinella.

Can I do this? That’s the question I am dedicating the next nine months of training to find out.

Clark

2013 Turkey Trot Results – Friday Harbor

A chilly, but snow free morning. Check below for results.

 

Turkey Trot 2013 Results

Turkey Trot 2013 Mens Results

Turkey Trot 2013 Womens Results

What I Learned

I ran 331 miles in 12 days.

Not all at one time.

In May I ran 167 miles in 7 days from Vernal, Utah to Steamboat Springs, Colorado. In August I ran 164 miles in 6 days from Mahoney City, Pennsylvania to New York City, New York. All for MS Run the US Relay.

I learned a lot about myself and about running.

Want to learn what I learned?

Keep reading.

  1. Getting started. Sometimes when you first wake-up and realize you need to run long, the mind starts telling you all the reasons why you can’t. Leave it to the mind and you’ll stay in bed. I found that getting my feet moving was the key to waking the mind up to what my body could actually do. When the brain gets on board anything can happen.
  2. Real Food is good. That just seems silly to say, but it’s totally true. I have tired most name brand sports drink, gels and the what-have-yous. Running magazines are full of ads that tells us what products works best. My truth is that sports-aid-items do not work for me. I have found that real food in the form of fruits, oatmeal, raisins, nuts, whole grains, and potato chips (I realize that potato chips might not be considered a real food, but it doesn’t come out of a tube) really works for me. I also like water over sport drinks. And Coke. Nothing like a cold satisfying Coke at 10 miles. Just the right amount of sugar, caffeine and pleasure; which can keep me going for another 10 miles. Add some potato chips and I will run 30 miles. Don’t even get me started on doughnuts.
  3. After 28.5 miles. Nothing tastes better.Beer – it’s an acceptable post-run beverage. I am a man of rewards and beer is one of those rewards that can keep me moving forward. Knowing that a cold frosty bottle of brew; which has my name on it, makes those last few miles bearable. Oh, there are some nutritional benefits, but who cares. Right?
  4. Shirtless running. When the sun is out, the temperature warm and the humidity is high I prefer running without a shirt. Please do not give me all that crap about sunburn, sunscreen and skin cancer. We were born to run and we were born to be out in the sun. Period. Give it a try, you’ll find it refreshing. Anton knows. (Disclaimer – local decently laws may apply.)
  5. Wear the right shoes. The right shoes for you, that is. A good running store, like West Seattle Runner, will have you try various models to help you decide what feels good. Pick the shoes that are going to support you on your adventure. I would have been nuts to pick a lightweight, minimal shoe to run 30 miles on pavement. With broken glass and dead snakes.
  6. Brooks GlycerinHigh tech material can make you day. These new tech shirts and shorts will wick (a word a runner never said in 70’s and 80’s) moisture away from your skin. This allows you to stay cool and dry. Easy to pack, carry and dries quickly. Make sure they fit and will not rub you in all the wrong places. If they do rub, get some Body Glide.
  7. Have a great support person or team to help you. These will be people who care about you and will have your food and gear ready for when you’ll need it. They can also do your thinking for you when you aren’t thinking right. Just remember to be nice to them, especially when your Demon Side appears.
  8. Know your equipment. The morning of your adventure is not the time to try to figure out your new GPS watch. Or even a headlamp. You need to know how everything works before you even put them in your pack. Read the manual and experiment.
  9. Know where you are going. External input is nice, but comes with a percentage of error. GPS watches can be off. A nice person may not know what they hell they are talking about. Memory fails. It is your responsibility to know where you are going. Know your route and make notes if needed.
  10. Have Fun! This adventure is yours. You trained and dreamed to do this. Now, go out and have some fun. And be safe.

 

 

Shirtless Running

Peppy the Squirrel

I know I promised my article – “10 Things I Learned While Running Many Miles Over A Few Days – posted by now. You are just going to have to wait a tad longer. Moving, which we have been doing for the past month, is serious work and takes a lot out of us movers. You could ask any professional mover and they would agree. They would probably hand you their business card as well. I wish that I had been given a mover’s business card. Things could have been much different. Oh, the joys of hindsight. I would rather go run to Texas than have to move again. I am still suffering some sort of trauma from it all. Heavy sigh.

That all said, I am working on the piece and am up to number 4. Please be patient. All good things comes to those who wait. That is what my mom said. I have a sister who likes to say it as well. I must have been a very impatient child if both my mom, and now my sister, are reminding me to be patient

Life in West Seattle is good. There are squirrels living right next door in the vacant house’s attic. They seem like a nice squirrel family. As nice as they come, I think. We didn’t have any squirrels back on the island. Finn and Harper tell me that the house is haunted. Maybe it is. They should know; they’re kids.

I have named one of the squirrels Peppy. I don’t know if it is the male or the female. The art of determining the sex of squirrels is unknown to me. Peppy sits in the apple tree in front of our house. I watch him/her from the large window in my home office. He eats while studying me. Peppy has very small eyes and a very bushy tale. I have seen him hang upside down while eating an apple, which must not be good for his digestion. I have tried to take Peppy’s picture, but he is camera shy. Soon I will outwit him and take his picture. Then I will post it so you can see.

Our cats are freaked out by Peppy and his family. Since they have never seen a squirrel before I think that they think they are odd looking cats. Maybe they are just that. I will need to ask Finn and Harper. They will know and won’t be surprised that I don’t know.

Running has been good for me. I wake up at 4:30 AM and prepare myself for a 5 AM meet-up with son Ammon. We run the streets of West Seattle. He points out things of interest that I won’t remember. I find that there are not all that many cars on the streets at 5; although, I have seen other runners out. I think they are sleepy too. It’s a good time to run, but anytime is a good time to run. Right?

I promise I will have my “10 Things I Learned” piece posted up before the rise of the next full moon. Until then, run happy and run hard.

Clark

Moving and Running

This week my focus will be on moving into our new place in West Seattle; although I am running. At 5 fracking o’clock in the morning with Son Ammon.

Ammon is showing me West Seattle and pointing out some very cool places to check out. The problem is I quickly forget them, which I am blaming on the early morning hour.

I have been thinking about the similarities of moving and running. I realized that they share a very important principle – when you drop your baggage and excess weight your moving and running will be much better.

Ok, I know it’s a stretch.


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