I have had a lot of my runners complain about not being able to maintain their training paces in the warmer summer months. The Tinman Heat Index chart is informative and a great reminder about how much your pace is affected by the heat and humidity!
Tinman’s Heat index chart
Try to fit in your runs in the early morning or late evening to beat the heat. Stay hydrated both before and after your workout and listen to your body! Back off the pace and refer to Timan’s chart. When that first cool day of autumn rolls in you will feel like a beast out there!
Spring is right around the corner. So are spring races! What better time to get motivated and moving on your goals for 2016! 813 Coaching has a limited number of openings available for motivated individuals who want become better runners. Whether you are focusing on you first 5K, a PR for a half or full marathon or moving up to ultra distance, 813 can help you reach your goal!
I am offering a special Spring training package:
3 month training plan Run Specific Weight Training
Video gait analysis Unlimited access to Coach G
Nutritional advice (Including support for plant based athletes)
Weekly Supervised workouts (Local runners only)
I am now offering this package for $215.00 Normally I would charge $255.00, so you save over 15%!
THIS ALSO MAKES A GREAT HOLIDAY GIFT FOR THE RUNNER IN YOUR LIFE!
Not local to the Triangle, NC area? Ask about my web based “e-training” training!
A brief bio of Coach G from the Meredith College Website:
For more information or to purchase a training package, contact me at: email@example.com
*Offer valid through 12/31/2015
813 Coaching has some spots left for for our Spring Training Program. Shoot us an email and join the team! Whether you are new to running or a cagey old veteran, we have a training plan that will help you reach your goal!
Some thoughts on motivation from my other blog.
What motivates you? Do you have a favorite phrase or mantra to get you through a tough run? Share it with us!
December’s Athlete of the month is Meghan!
Meghan recently ran the Ridgewood Turkey Trot 8K in a time of 39:57, shaving over 2 minutes off her time from last year. Her consistent training and hard work has paid off!
Congratulations Meghan! You are the 813 Athlete of the month!
All 813 athletes go through hill training. I find it is a great way to build leg strength and work on leg turnover without the pounding of flat speed work. It also helps take the fear out of running hills! If you suffer through a brutal hill repeat workout in training, you will not be so intimidated by a hill during a race. You will also become a faster runner by incorporating hill work in your training!
Live near the coast and can’t find a hill? Find a bridge. Friends of mine in Florida do hill workouts by running bridges using a tire drag. Can’t find a bridge? Find some stairs.
My runners may complain a bit (once they can breathe again) about our hill workouts, but they do not complain on race day when they are passing people on a climb.
I also find that chanting the 813 Coaching mantra “Hills are my friend” during a hill workout definitely helps you get through the pain!