Two things you need to know about the Boulder Running Clinics February 2015 Clinic

Here are the two primary things you need to know about the Boulder Running Clinics February 2015 Sports Science Clinic, which starts tomorrow.

First, you don’t have to be in attendance to get your FREE pair of Newton Kismet shoes, which retail for $127.  The wear testers at Competitor magazine have raved about these shoes and we are fortunate that Newton is giving a pair to everyone who signs up for the clinic.

Second, we will video all the presentations and, by mid-March, will send links so you can watch the videos on your computer, tablet or phone.

The list of speakers is fantastic, as are the topics they will be presenting.  Click here to check out the schedule.

Registration is $147 but if you use the code “blog20” you will get $20 off your registration.

This means that for $127 you will get a pair of great shoes and you will get nine videos showcasing some of the brightest minds in the world of running, talking about topics they think you need to understand.

To register, click here.  Registration ends at 4 pm MST tomorrow (Friday, February 20th, 2015)

Have questions?  I can answer them at coachjayjohnson@gmail.com .

Thanks for reading.  New blog posts coming next week.

 

 

Balance running training with a busy work schedule

I just had an online client finish several weeks of intense business work, putting in long days and having little time for sleep.  He was able to train during this time, but looking back on it, I probably should have lowered his running load.

Now he has a much lighter schedule.  It’s by no means an easy work schedule, but nothing like the previous weeks.

I’m sharing this because I’ve asked him to go easy this first week.  His brain needs a break, even though his workload has gone from crazy to normal.  Your brain has to be fresh before you can train.  If your brain isn’t ready to go and you’re trying to run solid volume with good workouts and long runs, you’ll be able to do it for a few weeks, but then you’ll have issues.  You could get sick, you could have a little injury flare-up or you could simply start to feel flat in training.

What does this look like in terms of training?   [Read more…]

How should I run now that I’m over my sickness?

Most of us are going to get sick at some point during the year.  You might get the flu from a child or you might get a case of the common cold as a simple result of being in public places.  For your running training, the key to getting better is simple.

First, don’t come back to running until you are 85-90% better. Just lay low and take time off.  Don’t rush coming back to running until you feel well.  You will find other information on the internet about sickness “above the head or below the head.”  My experience with coaching runners, both in person and online, is simple: when they follow the 85-90% suggestion, they don’t take any steps back in their training once they resume training.

Once you’re feeling 85-90% well, you must have the discipline to run easy for the next few runs.  You have to be 100% before you run your next workout or long run.  And you also have to be 100% the day before that workout or long run.

Let’s say you were on a Tuesday workout/Saturday long-run schedule (the schedule I like for busy adults with hectic lives). [Read more…]

Distance Running Recruiting – Free Q&A

I’ve been working hard to make Distance Running Recruiting a reality and I’m so pleased that today we are launching the site. The goal of the site is simple – educate parents about the recruiting process for high school runners. The recruiting process is complex and we help families effectively navigate through the process. We are not a recruiting service.

We have a free Recruiting Guide that I recommend you download if you are a parent, student or coach.  Click here to download the guide.

There are some great interviews with college coaches and articles on the site, so check those out if you have time.  We are adding content each week.

One of the key elements of becoming a member of the site is that each month you have the opportunity to get a question answered in that month’s Q&A. I thought it would be helpful to share a Q&A for free for the next week to give parents, students and coaches a chance to ask questions.

Use the arrows on the right side of the Q&A to “vote up” a question, moving that question closer to the top of the list. We will work our way down, answering the most popular questions first.

Enjoy!

Podcast 029 – Phil Wharton on Marathon Recovery, Part 1

Want to know how to recover from a marathon?

Phil Wharton knows how to help people recover from a marathon. Listen to him describe the plan that he and his father Jim have created in this podcast.

Click here to get the Wharton Post-Marathon Recovery Plan PDF.

The plan utilizes Active Isolated Flexibility, which Phil and Jim have brought to the running world.

From today through next Tuesday, October 21st, you can use the code “october15″ to get 15% off Flexibility for Runners and the Strengthening for Runners videos from RunningDVDs.com (see introduction to the videos below).

Click here to download the audio.  Or you can listen to the podcast via iTunes.

October 2014 Q&A

Anatomy of an Easy Day

Note: This went out to newsletter subscribers a few weeks ago.  Click here to join the newsletter and get great content each week.

Most runners know that they can’t run hard every day; they need to recover from workouts and long runs with easy days.  But what should an easy day be?  Is there a specific pace you should run?  Should you run strides on easy days?  Should you do core strength and stretching, and if so, how much?  To answer these questions, I’ve come up with my ideal model of an easy day.  Note: This is the longest newsletter I’ve ever written, so you may want to save it for this weekend when you have more time to read it.  I think it is important, so I hope you’ll find the time to consider my version of an easy day.

1.  Warm Up

The warm-up is the first thing you do when you get out of your house or get out of your car.  You want to get yourself moving in all three planes of motion for two important reasons.  First, you’ve likely been sleeping or sitting prior to this run, so you need to remind your body that it’s athletic and can move in all three planes of motion.  Second, even though running is primarily a sagittal plane activity, athletes who are capable in all three planes of motion are going to have fewer injuries.  The lunge matrix (LM) gets you moving in all three planes of motion effectively and quickly, taking just 3.5 minutes to complete.  Click here to see the lunge matrix.  Following the lunge matrix you should do legs swings. To see the leg swings, go to the 2:40 mark of this video (the Myrtl routine).  These two elements take a total of 5 minutes.

An alternative to the lunge matrix and leg swings is a routine I recently learned at the Boulder Running Camps.  Coach Patrick McHugh demonstrated Vern Gambetta’s warm-up, which includes mini-band work. [Read more…]