Sole Runners Week 16 - Winter 2020

Published: Tue, 02/04/20

Do something today that your future self will thank you for.

--Wakami

Surf City and This Coming Week

Week 16 Training - 8 AM Start this Saturday
Saturday is a 1 Hour Active Recovery
Staying in Shape During Injury and Running with a Partner
Private Training
Upcoming Events
Sole Runners Running ...

WEEKEND RUNNING

THIS SATURDAY IN SAN PEDRO - 8 am

Starting off the weekend of running, we had a small, but dedicated, turnout in San Pedro.

We will meet this Saturday at 8 AM for an active recovery run of 1 hour for everyone.

This Saturday, Mentor Barb and I will be assisting in a ChiRunning Woprkshop with Danny Dryer in Santa Monica. (I have volunteer at least every other year -- and he hasn't been out here in 3 years -- so this is my only chance.) But the mentors will be on hand for an interesting run.

Staying In Shape During Injury and Cross Training

My secrets to better racing and training during injuries are simple: Run/Race with someone and Cross-training.

I'll start with training while injured. Last year, I spent 8 months in great pain -- difficult to run and walking I did my best to push through it because it one of the ways I pay my bills, but I was getting very little, if any training effect. At the same time, I teach a lot of indoor cycling classes during the week and cycling didn't really hurt. Indoor cycling allowed me to train in appropriate training zones (I did a lot of Heart Rate training). I could also ride outside.

Staying consistent and riding 5 hours a week, plus a couple hours of yoga kept my cardio and some flexibility intact. Spinning is great because my legs are going round and round, like running and I could play with the resistance against the pedals.

My point is, find something that you can do with little or no pain and substitute for most of your running. This isn't the best way to train for a half or full marathon because running the best choice but when you don't have a good first choice you need to find a work around.

This is just one of the reasons why cross-training is on our training schedule. And if you want to take it up a level, you include HR training to it.

TRAINING SCHEDULE FOR CATALINA & LA

2/4 - Tuesday – Get your mid-week interval training in

2/5 - Wednesday - At the Range – Skylinks - 6:30 PM

2/6 - Thursday - Mid-Week Accountability Run/Walk - 6:15 PM – Runners High

https://www.facebook.com/events/789805938107247/

2/8 - Saturday – Week 16 - 1 Hour Active Recovery Run

2/8 – Saturday – New Series - Sole Golf Group Lessons – 2 PM

2/11 - Tuesday – Get your mid-week interval training in

2/12 - Wednesday - At the Range – Skylinks - 6:30 PM

2/13 - Thursday - Mid-Week Accountability Run/Walk - 6:15 PM – Runners High

https://www.facebook.com/events/789805938107247/

2/15 - Saturday – Week 17 - 4.5 Hours for the Fulls and 3 Hours for the Halfers

2/15 – Saturday – New Series - Sole Golf Group Lessons – 2 PM

2/18 - Tuesday – Get your mid-week interval training in

2/19 - Wednesday - At the Range – Skylinks - 6:30 PM

2/20 - Thursday - Mid-Week Accountability Run/Walk - 6:15 PM – Runners High

https://www.facebook.com/events/789805938107247/

2/22 - Saturday – Week 18 - 5 Hours for the Fulls and 3 Hours for the Halfers

2/22 – Saturday – New Series - Sole Golf Group Lessons – 2 PM

2/25 - Tuesday – Mardis Gras

2/26 - Wednesday - At the Range – Skylinks - 6:30 PM

2/27 - Thursday - Mid-Week Accountability Run/Walk - 6:15 PM – Runners High

https://www.facebook.com/events/789805938107247/

2/29 - Saturday – Week 18 - 1 Active Recovery Run

2/29 – Saturday – New Series - Sole Golf Group Lessons – 2 PM

3/1 - Tuesday – Mardis Gras

3/2 - Wednesday - At the Range – Skylinks - 6:30 PM

3/3 - Thursday - Mid-Week Accountability Run/Walk - 6:15 PM – Runners High

https://www.facebook.com/events/789805938107247/

3/7 - Saturday – Week 18 - 1 - 2 Run Prep for Catalina Races

3/7 – Saturday – New Series - Sole Golf Group Lessons – 2 PM

3/8 - LA MARATHON

2/25 - Tuesday – Mardis Gras

2/26 - Wednesday - At the Range – Skylinks - 6:30 PM

2/27 - Thursday - Mid-Week Accountability Run/Walk - 6:15 PM – Runners High

https://www.facebook.com/events/789805938107247/

PRIVATE CHIRUNNING TUNE-UP FOR SOLE RUNNERS

The Winter Racing Season is upon us. If you are a Sole Runner and you'd like to tune-up your ChiRunning technique before racing season starts, I am offering a special 1-hour private lesson on Saturdays, after the group run. I'll work with you one-on-one for an hour at the special, discounted rate of $60 (regularly $75). We'll focus on YOUR issues and fine-tuning the techniques for your best race ever.