The Running Mike

Paleo / Primal Coach, Runner, and Triathlete

Archive for the category “Advice”

18 Nov 2012

A life lived in fear

Strictly Ballroom Cover Image

A great movie from 1992

One of my favorite movies is from 1992 called Strictly Ballroom…I know many people think it’s too weird and quirky, but I have to admit that I like weird and quirky movies.  This one shows up on my “favorite” list because of a phrase used in the movie a few times:

“Vivir con miedo es como vivir a medias”

which (according to the movie) roughly translated means:

“A life lived in fear is a life half lived”

I’ve heard the translation isn’t quite accurate, but close enough to make a very valuable point.

Even looking at goals, I’ve heard more than one person say “There is no way I could run that far.”  They never sign up for the race.  They never try.

Sometimes running isn’t easy. Sometimes it hurts.  When we push our limits and try to go beyond ourselves we may fail.

So what?  I would rather have tried and failed than not even make the attempt.  But in reality… there is so much that can be learned from the experience that an attempt (even if the distance couldn’t be run) would be an incredible learning experience.

I’m not trying to be longwinded… just something on my mind lately, probably because I’m thinking about a big step up in mileage.  Hint: here’s the book I’ve been reading.

Coach Mike
Offering FREE Half Marathon Coaching and Training Plans
http://www.stuffmyrunnerloves.com

Posted by The Running Mike in Advice, Movies, Status Updates and tagged | Leave a Comment
08 Nov 2012

No matter how slow you go…

No matter how slow you go, you are still lapping everybody on the couch

Hopefully a little inspiration…

One of my athletes expressed some concern about running too slow and running out of gas toward the end of long runs.

She is just starting out and completed her very first 5 mile run!  This is an huge and awesome accomplishment!!!!

I remember how difficult it was for me to run my first 5 miles.  At the time, I’m pretty sure I was right around 12 minute miles and I think my athlete is even a little faster than that :)   and the truth is that if you’re putting in so much effort you’re toast at the end of the run – we know there isn’t any slacking…

As a coach, I know very well that it’s just a matter of quality training (including speed and tempo training) and time to run faster.  Everyone starts at different levels.  Some people are may run faster or slower.  Whether it’s your first race or your 50th, don’t worry about what anyone else is doing. Enjoy it and realize that you’re doing something to amazing while most people are just sitting at home on their couch.

There is plenty of time in the future to worry about speed.  Don’t worry, you’ll get there!!!!  For now, enjoy where you’re out and be proud of your accomplishments.

Coach Mike
Offering FREE Half Marathon coaching and training plans
http://www.stuffmyrunnerloves.com

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26 Sep 2012

Calculating your Metabolic Rate for Weight Loss

I wanted to take a moment to post a metabolic caclulator I was working on for those participating in my FREE half marathon training plan and coaching.

If you’re trying to lose weight, it’s a huge help to know how many calories you can consume and need to consume to have energy to run.

The American Dietetic Association (ADA) published a comparison of the methods of calculating metabolic rates.  They found the most accurate method of calculating base metabolic rate is the Mifflin – St Jeor Formula.  This formula is awesome and is a great starting place when looking to lose weight.  My problem is that is requires a bit ofmath to get it working properly and needs both kilograms and centimeters…

Men  10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5

Women  10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161.

To make it easier, I made an excel spreadsheet to do the calculation for you :)   Let me know if you have any problems getting it to work in the page and I can give you access to the full spreadsheet online (If you don’t have Excel, don’t worry, you can use Excel online for free as part of Microsoft’s Office online/skydrive service).  To use it, just fill in the three white boxes below:

The weight loss number is the base number of calories your body uses each day (to maintain current weight) minus 500 calories.  Most runners can lose 1 to 2 pounds a week and still have the energy to do their training runs at this level with 1 trick! Simply add approximately 100 calories per mile ran that day to your weight loss number. So, if your weight loss number is 1600 and you ran 3 miles that day… you actually get 1900 calories that day AND you’ll still lose weight!

Hope this helps and let me know if you have any questions!

Coach Mike

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11 Sep 2012

HERE IT IS: FREE HALF MARATHON TRAINING PLANS AND COACHING

OK, this has taken quite a while, but I wanted to announce that I am going to offer FREE Half Marathon Plans and Coaching.  I have Beginner, Intermediate and Advanced plans depending upon your level – I would normally charge $99 just for the plan alone, but for a limited time am offering them for FREE!

Also, I’m going to offer free coaching emails and advice as part of this.   To sign up and download the free plan, just go to:

http://www.stuffmyrunnerloves.com

I’m not sure how long I’ll be able to provide this (or keep up with the email volume!), so be sure to get signed up while you can!

Thanks and Run Hard –

Coach Mike

Posted by The Running Mike in Advice, newbie, Seven Runners, Status Updates, Training | Leave a Comment
28 May 2012
3 Comments

6 Tips for Running in Hot Weather

Hope everyone had a good Memorial Day Weekend!

I don’t know about you, but it is seriously hot  where I live…and will only get hotter this summer! I wanted to share a few tips on dealing with the heat of the summer and avoiding heat stroke!

Hydration

This may seem obvious, but it’s amazing how many people don’t carry water when they run.  When running, you should drink 8 to 10 ounces EVERY 15 to 20 minutes.  It sounds like a lot, especially if you run 2 miles and then pound 10 ouces and keep running (ala water station style).  It’s better to carry water with a hydration belt, camel back, or handheld water bottle and take a few sips here and there.  A running coach once told me that if your mouth starts to feel dry, it’s already too late.

Clothing

Go right to lighter color shirts that are loose fitting.  Synthetic, tech tees are the best because they will help wick the sweat away from your body, keeping you cooler for longer.  Always wear a shirt and hat to avoid unnecessary sun damage!  I’ll even wear a long sleeve shirt if the UV index is high and my route doesn’t have much shade. I also have a nice desert running hat that I use that covers my ears and neck as well.

Go Easy for a change :)

Just because you can run 5 minute miles doesn’t mean you should when it’s extremely hot out.  Try to take it a little easy and jog at a slower pace.

Sunscreen

When in doubt, use sunscreen.  It should be at least SPF 15 broad spectrum, and the “Sport” versions won’t come off (at least as much) when you sweat.

The Ice Pack

Anyone else watch the Tour of California bike race this year?  In the time trial, several riders had ice packs on their backs, which helps keep your core temperature down.  In extreme heat, an ice pack on your neck can make the run all that much easier. Just be sure to secure it so that it will stay when you run :)   Some races will even give you a sponge that is wet with cold water.    One of these under your hat when running will also go a long way to keep cool.

Avoid the Sun

This may seem really obvious, but try to run early or late – or for short runs, on a treadmill inside.  Only run in the mid-day if you have  no other choice.  It gets hottest around 4PM, so avoid that  if at all possible.

I’m sure I’ve missed a few!  Let me know if you have any other hot weather tips for runners!

 

 

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