Sunday, August 26, 2012

Race preview: Labor Day 15K


Monday, Sept. 3

Labor Day 15K

I'm not doing this specific race for any particular reason, but this will serve as the kickoff to a heavy fall racing season for me, with another 11 races coming in the succeeding 14 weeks. I've only had 1 race in 3 months since Old Dominion, so I'm rarin' to go.

This event drew 139 finishers last year.

After a pretty long stretch of average temperatures or cooler, we're supposed to heat back up by next weekend. So I'm guessing it'll be in the mid-70s at the start, warming to 80 by the finish.


Seeing as the weather should be just like it was at Too Hot to Handle, it's probably fair to set the target as my PR from that race, 1:02:51. On the one hand, that time was fueled by the need to keep a few nemeses behind me, so if those same folks don't show up, the drive may not be there. On the other hand, 1:03:19 won this thing last year, on a relatively cool day. So if I'm near (or at) the front, that motivation is back, big time.

Saturday, August 25, 2012

Open for business

It occurred to me that some folks who read this blog aren't connected to me on dailymile or Facebook or Twitter, so it's possible the news isn't out everywhere that I've started my own business. Peregrine Fitness will provide custom training plans and coaching for folks looking to run their first 5K or their 50th ultra or anything in between.

There are a lot of sources for running plans. Some excellent books give templates for all kinds of goals. Websites even give you this information for free. But these plans have issues. First, they tend to be generic. One of my friends on dailymile noted today, "Hal [Higdon] didn't specify what kind of run this was so I just went with how I felt." My plans won't leave you in the dark. You'll know exactly what distance to run, what pace to keep and how to run (tempo, fast finish, fartlek, etc.).

Second, books and websites can't talk back to you. They can't ask you what race you're training for, what kind of mileage base you're starting from, or even when you have time to run. If the plan says to run 15 miles on Saturday and 10 and Sunday but you're going out of town for a wedding, the book can't help you adjust. I can.

And third, other plans often leave out the very important element of strength training. It would be great to just go run, but for many people, muscle imbalances or range of motion limitations need to be rectified before the repetitive stress of running makes problems much worse. Since I am a certified personal trainer as well as a certified running coach (there aren't a whole lot of folks who are both), I can tell you specifically what exercises you need to be doing to stabilize and strengthen your musculature for running.

Now, for the really goal-minded, driven folks out there, I also offer coaching services. Beyond drawing up a training schedule, I'll review your workouts and update the plan as needed. You'll have access to me anytime you have a question regarding your training, race strategy, you name it. If you have big long-term goals, this is a good option for you.

So, check out the website, like Peregrine Fitness on Facebook, follow @PeregrineFit on Twitter, and tell your friends (I give referral bonuses). I don't care if you're fast or slow, experienced or not; if you want to run farther or faster or both, I can help.