The Running Mike

Paleo / Primal Coach, Runner, and Triathlete

Archive for the category “Training”

16 Jan 2013

My Half Marathon Bucket List

Soooo many races, so little time!  I’m doing mostly local halfs this year (plus a couple adventure races, and a couple utras) but the half will always have a special place in my heart.

Here are some on my half marathon bucket list:

  • Rock N Roll Las Vegas – Run the strip at night?  Where do I sign up?
  • Rock N Roll Seattle – I lived in Seattle when I was less than athletic…would be cool to see a different side of the city by running it!
  • Disney – In a couple years my nephews will be old enough to enjoy an amazing few days at Disney and I might be able to sneak in a “goofy run” (Half on Day 1, Full on Day 2)
  • Canyonlands Half Marathon - the entire area around Moab, Utah is amazing – just to get a chance to run in Canyonlands would be a great check for the bucket list.
  • Race to Robie Creek – This race in Boise, Idaho is close enough to where some of my family could come watch…plus, I like that it’s tough as nails with 8.5 miles of climbing and a temptation station around mile 12 with cigars, Twinkies, and 25 kegs of beer waiting at the finish.
  • Mayor’s Half Marathon in Anchorage, Alaska – I’ve never been to Alaska, but I understand June is a great time to be there…and I’d probably run faster if a moose was chasing me.
  • Semi Marathon Int’l de Paris – Even if I never get to say it, I might have the chance to say “Would you like some cheese with your wine?” during the race.
  • Fiji Bula Half Marathon – yep. Fiji. I believe every water stop has fresh mango available.
  • Great Ocean Road Half Marathon – the name says it all…except that it’s in Victoria, Australia – I’m sure the great ocean view would stay with you forever.  plus with the number of JRR Tolkien movies getting made in Australia
  • GöteborgsVarvet Half Marathon – I’ve never been to Sweden, but I’ve been to Ikea and one thing is clear: the meatballs are delicious.  This is also the largest half in the world.  Over 44,000 finishers in 2012 and they are increasing the registration limits to 62,000 runners in 2013!  If you can be part of a record breaking event, do it!!!

So that’s 10 from my list.  Did I miss any?  What are your must do events?

Posted by The Running Mike in Status Updates, Training | Leave a Comment
02 Jan 2013

The start of an Amazing Year

Can you feel it?

This year is going to be incredible!!!!

I am pretty excited about the possibilities of the new year.  Two big things:

1. I am going to continue to offer free half marathon coaching and training plans for as long as I can.  I can’t promise I’ll be able to do this all year, but will as long as time and money allow. :)

2. I know this is from a relatively recent post, but I like to start the year with a schedule of planned races.  Pretty excited about these – looks like a very fun year! Here is what I have coming up:

  • Jan 5 Beyond: Run Saguaro West 5 miler
  • ? Jan 27 Sunrise at Old Tucson – 4 mile trail run
  • Feb 9 – Spartan Sprint (5k mud run)
  • Feb 24 – Phoenix Tough Mudder (12.5 miles)
  • ? March 2 – Marana 10k
  • March 24 – Arizona Distance Classic Half Marathon
  • April 13 Sabino Canyon – 7.4 miles
  • ? May 5 – Cinco De Mayo 10k
  • June 1? Meet Me Downtown 5k (Gabe Zimmerman Triple Cross)
  • ? Jun 2 PVT 17 mile trail run
  • ? June 9 Teton Dam Full Marathon
  • September 2? Saguaro 8 miler (Gabe Zimmerman Triple Cross)
  • September 21 Javelina Jangover 50k
  • ? Oct 7 PVT Trail run
  • Oct (Date TBD) Get Moving Half Marathon (Gabe Zimmerman Triple Cross)
  • ? Nov 11 PVT 21 mile trail run
  • ? Dec 9 Holualoa Full Marathon
  • Dec 31 – Across the Years 24 hour race (50 mile goal)
Posted by The Running Mike in Status Updates, Training 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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Posted by The Running Mike in Advice, newbie, tips, Training and tagged , , , | Leave a Comment
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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Posted by The Running Mike in Advice, Nutrition, Training and tagged , , , | Leave a Comment
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

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