The Final Countdown

So sad but true. Next week is our last week. 

This Sunday, 7/20, we official enter the tapering phase.  his is the part of our training where we decrease both our duration and intensity of our workouts. I have summarized some key points in regards to tapering, so please read.

De wittmann: if I can do it so can you

Wednesday’s practice was a classic example of how Lupus affects me. Literally, the entire day, I did nothing. My body ached and my stomach hurt. My doctor put me on an additional medication, and I’m still getting used to it. I went anyway and didn’t run so well but that’s ok. My point in writing this is that I knew I was going to meet a terrific group of people- our WABC team. They encourage and inspire me and even if I’m not physically feeling well, being in a positive environment makes the difference.

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Father's Day race

By Coach Michael

You will notice that on 6/15, we are doing our first race, and yes, I am expecting you ALL to race this. This will be replacing our long run, so I really want you to put in a hard effort.

Running in the heat

By Coach Michael

The next four days are going to be HOT, so take it EASY on those long runs. Make sure you are hydrating properly and getting enough nutrition.

Question for the Coach...

On our Coach Micahel's Corner page, a viewer asks:

Click for Coach's Corner

rwittmann
6/5/08 1:52 PM EDT
Hi Michael,
I have a question that might be a good one to post on our website. On average, how many weeks of speedwork does it take to see some results? Maybe not necessary racing, but just on "easy" runs... at what point does your pace naturally become a little faster? As always, thanks!
De

Coach Michael's reply:
To answer this question briefly for now, it typically takes about 6 weeks to reap the benefits of repetition training (we increase our VO2 max, therefore, allowing both an increase in our anaerobic threshold and our easy run pace). However, there would be 6 weeks of "interval" training to follow (workouts that are around the same intensity but with shorter recoveries).

One rough workout!! (De Wittman)

Ok Michael, that workout was insane. Are you trying to kill us?! :) I did it this morning, did six 800 meter repeats and yes, I ran 6 800 repeats as the "active" recovery. My only saving grace was that I did it on the Delacorte oval and my stopping point was at the water fountain where I allowed myself a sip of water in between each.

I really missed running with the group though. I have a feeling that my repeat times might have been a little faster.

See you all next week. Have a good weekend!

De

Coach Michael's week 5 introduction

Hope everyone is well. We learned a lot about each other during Wednesday's practice. We learned, that when challenged, George has an extra "rocket" gear, that Qraig has been sand bagging his Wednesday runs this entire season :), that De is easily influenced by peer pressure and will do as many hill repeats as anyone else, that Heidi's job is very tough and I don't envy her for a second, and that Janet is either still swimming with the sharks or kicking back drinking a pint somewhere, :)

Comeraderie on our Runs

By: Heidi Jones

I thought it would be fun to share something about runners - and runners who run together.

Introduction to Hills

By Michael Conlon

HILLS, next on the agenda of repeats. The KEY to running hills for marathoners or half marathoners is efficiency. As long-distance runners, you need to learn how to run hills without wasting energy, all while maintaining proper form and posture. Running uphill will cause a natural increase in both our heart rate and respiration (breathing) rate. When approaching a hill, it is our goal to maintain that same heart rate and breathing rate throughout the hill as we experience when running on the flat surfaces.   

How do you do this?

Click below to Read how:

Run of the Week

By Michael Conlon

Our team met this week for a hard workout of 400 repeats and it was a great effort! We were missing one member, however, as De Wittman wasn’t feeling well.

De, we missed you, as it is much more fun torturing five people versus four!

Meeting the Team

By Heidi Jones

So, three weeks into our training, it feels like we all have known each other for a lot longer.

I, with the help of the New York Road Runners, have plucked four people who have the desire to run, but not necessarily the know-how. We're going to show them how to run more efficiently.

Our group consists of a woman who is battling Lupus, named De Wittman. She gave up on running upon her diagnosis. However, after reading Lance Armstrong's book, "It’s Not About The Bike," she realized she could just live, or she could live more. She chose the latter and wants to run and become faster. Wittman has a baby boy, a husband, two dogs and a desire to make the most out of life.

George Roa is from Venezuela. He has battled weight issues and insomnia and is hoping running will help him to be better in both areas. George is our inquisitive sponge. He wants to know more and more about running and is never short of questions about our training.

Janet Kearney is our Irish girl. After two years abroad and in her words, "on a pub crawl," the entire time, she wants to get back in shape. Janet definitely has some confidence issues when it comes to running. But, she is going to soon realize that she not only can run the half, but run it fast. Janet is quick with a joke and has a contagious laugh to keep us all smiling.

Qraig DeGroot is a skinny guy from New Jersey, but he is so much more than that. His running grew from a desire to lose weight after college. Post college, Qraig weighed nearly 320 pounds. He stands 6-foot-1 and now weighs in at 175 pounds, and you wouldn’t recognize him from his college days. Qraig always has us laughing and is a bubble of energy, which motivates us all at practice.

We couldn't do without our coach, Michael Conlon. He is a marathoner and an Ironman Triathlete. He meets with all of us once a week to do a speed workout.  However, he doesn’t just call out time and give commands. He runs with each of us and gives us feedback about our stride, posture and, more importantly, pulls out of us that little extra effort, which would be hard to do alone. Oh yeah, he is also an Ironman Triathlete, a physical therapist and coach of Team In Training in Brooklyn.

It's an amazing group. Without one, we would not be complete.

It will be a fun journey that we all hope you will share along with us, and we hope to see you at the start line July 27 for the 3rd annual NYC Half Marathon.

Happy Running!

Heidi