Rachel x Two Running Programs - We Run and Have Fun!

WE ARE PHASING OUT THIS BLOG AND SWITCHING TO

rachelxtwo.com

Please follow us at the above site for all information on upcoming runs / track workouts.

Thanks and happy running!

-the rachels

The Seattle Half and Full Marathon will soon be in the books, and that means the Mercer Island Half Marathon (March 25th) is coming into view. We start our 12-week training program on January 3rd!

If you are new to Rx2, we have veteran runners as well as people just working up to 3 miles and a wonderful mix of paces. Wherever you fit, we'd be glad to have you among them. We will coach you from where you are, we'll help you prepare for the race you choose, and we'll throw you a big party on March 25th.

If you're curious but shy, try it out before you commit. Your first session is free.

Here's what the FULL program includes:

• 12 Tuesday 6:30pm track sessions
• 8 Saturday 9:30am group runs (progressively longer, 2 distance options)
• Detailed weekly training plan
• Coach consultation during plan
  
• Massage and gear discounts and free massage at our post-race brunch!

The Dang Deal with Punch Cards
We also offer big (12) and lil' (5) punch cards - these get you into track and/or long run sessions, but don't include the weekly training plan, massage or gear discounts. Punch cards expire at the end of the training program (i.e. Mercer Island program ends March 25). They can be shared by two people and may be transferred to someone else, but please check with us before you do.

EVERYONE, even if you just dropped in a time or two, is invited to the Celebration Brunch after the race- that's how we do.

Pricing and Options (all prices INCLUDE tax)

• Early bird Full Program- you gotta pay by March 31st, 2012 - $220
• Full Program after Mar 31 - $275
• 12-Session punch card - $170 (most economical!)
  
• 8-session punch card-$116
  
• 5-session punch card - $77
• Drop-In $16 per track or long run session

To register, contact us at rcdebusk@mac.com or info@rachelsmycoach.com


Subscribe to this blog or check it frequently for:

• posts about Saturday run locations
• running tips and articles
• upcoming races and events

And YOU can make this blog MUCH more interesting. Whenever you do an event, send us a race report and we'll post it here so your community can see it.

cheers runners!

The Rachels

ROCK AND ROLL SATURDAY and SUMMER TRAINING

Hi,
Below is information on our summer training and some tips re. food, hydration, bathroom, warm up, mental state, etc:

I. SUMMER TRAINING SUPER SALE!!! Yay! Look at these exciting prices for the summer:

8 Tuesday Track Sessions from 7/5-8/23
-track workouts which will incorporate some core / strength training at the end of the workout. If you are more interested in running, you can shorten the strength portion of the workout. For beginners, this session will involve more strength and less running while you build up.

4 Thursday sessions (7/24, 7/21, 8/4, 8/11
-runs working on hills, tempo, stairs, pacing, etc at various locations)
Total=12 sessions

PRICES
8 punch card (use for any of the above runs): $90 (returning clients=$85-bring in a new client who purchases a card and get an additional $5 off).

12 punch card: $130 or $120 for returning clients

Drop ins: $15

II. GET READY TO RACE:

1. BATHROOM: You get there. You have to pee. The lines are 100s of people long. SUPER SECRET PEE SPOT:
go across the start line and jog for about 200-300 yds. To your left, you will see a honey bucket of love!!! Maybe 5 others seemed to know about this when I did the race leaving 29,995 to stand in line.

2. EAT and drink well the day before. You don't have to carbo load. How you eat the night before will have less impact than how you've been eating the weeks / months before. However, eat something you know will sit well the next day. As it turns out blackened salmon was a bad choice prior to the Mercer half.
During the race, half runners should have at least one food item (gel, etc) on them. Marathoners should have about 3. You should never count on the race to provide for you.
Post race: water, coconut water, chocolate milk, drinkydrinkdrink. Have a banana or something simple to hold you over until the food frenzy (brunch) at Rachel D's.

3. Warm Up: if you are not planning on going out at a difficult pace for yourself, you can think of the first 2-3 miles as your warm up. For you PR seekers, you should do a 10 minute warm up minimum. Jog a bit, run some fast striders for 5-10 seconds, jog some more, do dynamic stretching (high knee, butt kicks, etc).

4. Mental State: You are not truly a runner until you get a little insane. You are all physically ready for this race, and usually people have a good performance in a racing situation. This does not mean that every mile will be a party. Try to keep your focus positive when you hit the rough miles. Maybe you have a mile split you're not proud of. That's ok. Focus on the better miles you've had. Think about where you started with running and where you are now. If all else fails and you get really despondent, consider the people out there running on a prosthetic or in a wheelchair, and tell your inner voice to give it a rest.

If you are going for a specific time, have a general plan of where you want to be at each mile. Remember to factor in the hills. If you feel like you're getting stuck in a pace, do a strider for 50 yds or so to pick it up. When you slow back down, you'll usually slow to a faster pace than what you were holding.

Finally, be proud of ANY performance you do whether you hit a goal or not. If it's not a great day, celebrate the fact that you pushed through it. Either way, you have all trained well and hard. We hope you'll have an enjoyable race and look forward to hearing the race stories at the brunch!

11 MILER THIS SATURDAY-Be ready for the warmer weather

The following article has some good tips for warm weather training:

Running in the heat can be just as challenging for some runners as running in cold weather. In fact some runners may find running in the heat to be significantly more challenging than running in the cold. This is because running in the heat can cause a number of different problems including overheating, dehydration, loss of salt and even sunburn. However, despite these potential problems, many runners often find themselves in a position where running in the heat is their only option. Most locations have at least some periods in which the weather will be warmer than ideal for running. Most runners do not want to curtail their running during these times so they simply make a few modifications to ensure they are safe in the warm weather. This article will provide some useful tips for runners who wish to run in warm weather.

Proper hydration before, during and after a run is critical in warm weather. Runners can lose a great deal of water through sweat in warm weather and failure to properly replace these fluid levels can lead to dehydration. Runners are advised to drink water or replacement drinks before their run and to also drink periodically throughout the run. There are a number of hydration packs available which make carrying your own water on runs quite easy and comfortable. Runners should plan on taking a few small sips of water or replacement drink every 15 minutes or so as opposed to waiting until they feel thirsty to take a drink. This is because once the runner begins to feel thirsty; they have already started to become dehydrated. After a run, the runner should weigh himself and drink 16 ounces of water or replacement drink for each pound he lost during the course of the run.

Runners are also advised to consider using sports replacement drinks instead of water when running in warm weather. This can help to prevent hyponetrimia which can develop when the runner drinks too much water and the blood becomes diluted. Runners lose a great deal of salt through sweat and not replacing this salt can be damaging to the runner. For example marathon runners who only drink water during the race put themselves at risk because they are not replacing the salt that the body needs. However, drinking sports replacement drinks which contain electrolytes can help the body to avoid becoming depleted of sodium.

Dressing comfortably is also important for runners who continue to run even when it is very warm out. The clothing worn by runners in warm conditions should be lightly colored and should be constructed of fabrics which are both lightweight and breathable. This will help to keep the runner cooler. Investing in clothing constructed of fabrics that wick moisture away from the skin can also help to keep the runner more comfortable in warm weather.

Exposure to the sun is also usually a concern when running in warm weather. Wearing a lightweight, breathable hat can help to keep the sun off the face without causing the running to overheat. Runners should also consider wearing sunscreen to protect the skin in warm weather. There are several brands of sunscreen available which are designed specifically for use by runners and other athletes. These sunscreens are less likely to drip into the eyes and cause stinging or burning than other types of sunscreen.

4 Tempo Run Workouts to Tune Up Your Training | Active.com

4 Tempo Run Workouts to Tune Up Your Training | Active.com

Hey Rx2 Runners,

This article has some suggestions for tempo workouts that would be great for your mid-week runs. In your mid-week runs, you start to integrate the speed you've been developing at track into a longer run. So you'll go faster than you do on our long runs for segments of the run, but not necessarily the full distance.

Check out the four suggestions and try them out for a mid-week run.

Hope to see you Saturday for the Salmon Bay Industrial Loop!

The Rachels

NEW TRACK TIMES!!!

Due to all that yimmer yammerin' last week at the track, we've decided it would be easier to train around the people threatening to call the cops on us. So, two new times:

Either run the track workout (posted under the "track workout" section) with Rachel D @ 4:50-6pm
or
late night action
7:30-8:40

Same location. In 4 weeks, when those darling people go away, we will resume the previous schedule.

Sorry if this has caused any inconvenience for anyone.

Welcome Runners!

This is the Rachel x Two blog where we'll be posting the meeting information for our weekly long runs, as well as our detailed track workouts and supporting resources about running and fitness in general. Check back often and Please Comment!

Tips to Deal with Burnout

It happens. You've been training for a while, and you're starting to get bored or burnt out. Here are some tips to help:

1. Change the place you run. Drive somewhere nice (Lake Youngs, cedar river trail, iron horse trail)

2. Wear music.

3. Leave the watch at home. Go run by feel rather than by data. Remember when running was fun instead of how far? how fast? how much elevation? Garmins et al are great for training, but every now and then...just run.

4. You head out for a 9 mile run, but you really aren't enjoying it. Run half the distance and re-evaluate. If you're still not into it, head home. It's ok to fall off the program a bit.

5. Run with a friend(s). You've got a running group now. Try to get someone to run with you on the days we don't meet.

6. Run point to point. If you can have someone pick you up somewhere, it is psychologically easier to run to something rather than to circle around / do an out and back.

7. Cross train. Biking hills, skate skiing, cross country skiing, swimming etc: any cross training cardio that gets your heart rate up is a good substitute for a run day.

8. Run less. If you do cross train, you can get away with 2-3 days of running a week and still be able to do half and full marathons.

9. Pamper. Look at the schedule to a day when there is a long, hilly run. Schedule a massage for later that day.

10. Eat. Sounds obvious, but are you eating pre-workout too? Are you making sure to carry a gel with you to keep you going?

This Saturday, February 5th at 9:30am - Essential Bakery on Madison

This week's run starts at Essential Bakery on Madison and MLK Jr Way. Our route will take us through the Arboretum, past MOHAI, across the Montlake Bridge, behind Husky stadium and around a loop in the Union Bay Natural Area. We'll have 6 and 8.5 mile options. We've had great showings lately for Saturday and Tuesday runs. You all are committed! You're getting some solid running into your legs and are well on the way to conquering Mercer Island! 

Be sure to check the training runs schedule for this week's meeting place in Ballard.
Try to carpool if you can.

Great job at the track last night. Here was the workout, so you can log it:

1 mile warm up
3 x 400 @ mile pace -10 sec / per quarter

2 min rest between each

2 x 800 @ mile pace -5 sec / per quarter

1 min rest between each

1 mile @ goal pace -30 sec OR average pace from last week.

1 mile cool down

Saturday run 1/22-Seward Park

Nice job running the hills today.
We all set off at a pretty fast pace. We can break into more pace groups next time, so people don't feel pressured into going faster than they want to.
Beginners ended up at about 6.2 miles, and intermediates were at about 7-7.5. Sorry for that. I think I underestimated how much mileage the hills would add.
Get out for a long walk or ride tomorrow to get your legs moving.
See you at the track on Tuesday.

WEEK 2-How to track your mileage

This Saturday you'll be on your own for the run. If you don't have a fancy watch to tell you how much mileage you've covered, try one of these sites:

mapmyrun.com (also available on iphone)

bikely.com

There are others too which are also free. On a computer, you can go to the site and map out your route prior to doing the run. Once you know your pace, it gets easier to guestimate how far you've gone, but don't confuse your track or race pace with your out for a run pace.

You absolutely do NOT have to buy a fancy $300-$400 watch. If you love the whole- how fast, how far, how much elevation, etc, they can be useful training devices. If I had a choice, these watches would only come out for key runs (tempo, goal pace, races) and be left at home otherwise. People can get hung up on the data and forget to enjoy the running. Also, early performances can be depressing when compared to how you were doing prior to the last event you trained for.

For the track, I would like you to have a simple watch that has a timer and maybe a lap setting. You can get these at Bartell's for under $25, or you already own one. And if you have a Chinook book, there's a coupon you can use.

Remember to LOG your workouts! It can be really rewarding to look back at a full book.

WELCOME MERCER ISLAND RUNNERS!!!

Hi everyone! It was great to meet all of you today and to get out in dry conditions. You can check this blog to see where Saturday workouts will be (most of them are also listed on your paper), find links to running related articles, pictures of our training, and of course to write your own posts.

Registration for the Mercer half is now open. It is $60 for half runners and $35 for the 10k. Run twice as far +1 mile, and you save! In addition to online registration: http://mercerislandhalf.com/
you can also register at Fleet Feet in capital hill or Jock and Jill. More stores with registration forms are listed on the website. You might save a 2-3$ fee by doing it at a store.

In the meantime, we'll see you at the track on Tuesday at 6:30 pm. If you ever want to do a make up or extra track session, I'll be on the track once a week doing my own workout. Feel free to do the workout I'll be doing myself at my pace or yours.

Happy running!
rachel (x2)