A Year of Tips: 2009
52 weeks - $14.95
Introduction: This 52-week interactive program is exactly what the title says, A Year of Tips. Each morning for an entire year, I will sent you an email offering some comment or suggestion about the sport of long distance running. Check the Plan Preview for an example of tips you will receive.
And you don't have to begin on January 1. You can sign up for the program now, and I will be coming to your email box for the next 52 weeks. You can also sign up for this program while following any other of my interactive training programs and get a double dose of wisdom.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Custom
Planned Time: 0:0
What is the limit on miles devoted to speedwork per week. One rule claims no more than 10 percent. I don't know which coach came up with that number or why it would be valid. Different runners can absorb different amounts of speedwork. For some, one day a week is enough. Others, two. Or three. But what counts as speedwork? Is a run at race pace speedwork? Is a tempo run speedwork, when only the middle miles might be run hard? Or do you count all the miles you run during that tempo run?
Planned Time: 0:0
What is the limit on miles devoted to speedwork per week. One rule claims no more than 10 percent. I don't know which coach came up with that number or why it would be valid. Different runners can absorb different amounts of speedwork. For some, one day a week is enough. Others, two. Or three. But what counts as speedwork? Is a run at race pace speedwork? Is a tempo run speedwork, when only the middle miles might be run hard? Or do you count all the miles you run during that tempo run?
Day #2
Custom
Planned Time: 0:0
For runners seeking to improve their times, I often recommend doing at least one workout a week at race pace. But you don't have to get it right in Week 1. Doing pace runs is a learning experience. Some runners who are more fit and who like to run each mile at perfect pace warm up briefly before starting. Or you can include the warm-up in the run itself: doing the first mile of a 5-mile pace run at a slower pace, then 3 miles at pace, then 1 mile at the end to cool down. Not every mile in a pace run will be exactly on pace either. Weather can confound your efforts, as can difficulty of course.
Planned Time: 0:0
For runners seeking to improve their times, I often recommend doing at least one workout a week at race pace. But you don't have to get it right in Week 1. Doing pace runs is a learning experience. Some runners who are more fit and who like to run each mile at perfect pace warm up briefly before starting. Or you can include the warm-up in the run itself: doing the first mile of a 5-mile pace run at a slower pace, then 3 miles at pace, then 1 mile at the end to cool down. Not every mile in a pace run will be exactly on pace either. Weather can confound your efforts, as can difficulty of course.
Day #3
Custom
Planned Time: 0:0
There are three ways to improve as a runner: 1) run more miles; 2) run what miles you run faster; or 3) continue to run the same number of miles at the same pace, assuming consistency will allow you some improvement. It will, but the other two routes maybe offer a more effective way to achieve your performance goals.
Planned Time: 0:0
There are three ways to improve as a runner: 1) run more miles; 2) run what miles you run faster; or 3) continue to run the same number of miles at the same pace, assuming consistency will allow you some improvement. It will, but the other two routes maybe offer a more effective way to achieve your performance goals.
Day #4
Custom
Planned Time: 0:0
Many new runners train while wearing iPods and feel that without this musical diversion they could not, or would not, run. But many major races have begun to ban iPods, because of safety considerations. I hate to show my bias, but many of us old-time conservatives consider showing up at a race wearing an iPod the equivalent of showing up at the Senior Prom wearing white socks.
Planned Time: 0:0
Many new runners train while wearing iPods and feel that without this musical diversion they could not, or would not, run. But many major races have begun to ban iPods, because of safety considerations. I hate to show my bias, but many of us old-time conservatives consider showing up at a race wearing an iPod the equivalent of showing up at the Senior Prom wearing white socks.
Day #5
Custom
Planned Time: 0:0
The more time you can devote to your marathon training--30 weeks, for example, instead of a mere 18--the greater your chances for success. The extra time allows for a more gradual approach, hopefully lessening the possibility of injuries.
Planned Time: 0:0
The more time you can devote to your marathon training--30 weeks, for example, instead of a mere 18--the greater your chances for success. The extra time allows for a more gradual approach, hopefully lessening the possibility of injuries.
Day #6
Custom
Planned Time: 0:0
Dietitian Nancy Clark says: Eat at least three kinds of nutrient-dense food at each meal. Don't eat just one food per meal, such as a bagel for breakfast. Add two more foods: peanut butter and lowfat milk. Don't choose just a salad for lunch. Add grilled chicken and a crusty whole grain roll. For dinner, enjoy pasta with tomato sauce and ground turkey. Two-thirds of the meal should be whole grains, vegetables, and fruits, and one-third lowfat meats, dairy, beans or other protein-rich foods. Too many athletes, Nancy claims, eat a repetitive menu with the same 10 to 15 foods each week. Repetitive eating keeps life simple, minimizes decisions, and simplifies shopping, but it can result in an inadequate diet and chronic fatigue. The more different foods you eat, the more different types of vitamins, minerals, and other nutrients you consume. A good target is 35 different foods per week. Start counting!
Planned Time: 0:0
Dietitian Nancy Clark says: Eat at least three kinds of nutrient-dense food at each meal. Don't eat just one food per meal, such as a bagel for breakfast. Add two more foods: peanut butter and lowfat milk. Don't choose just a salad for lunch. Add grilled chicken and a crusty whole grain roll. For dinner, enjoy pasta with tomato sauce and ground turkey. Two-thirds of the meal should be whole grains, vegetables, and fruits, and one-third lowfat meats, dairy, beans or other protein-rich foods. Too many athletes, Nancy claims, eat a repetitive menu with the same 10 to 15 foods each week. Repetitive eating keeps life simple, minimizes decisions, and simplifies shopping, but it can result in an inadequate diet and chronic fatigue. The more different foods you eat, the more different types of vitamins, minerals, and other nutrients you consume. A good target is 35 different foods per week. Start counting!
Day #7
Custom
Planned Time: 0:0
Training must be specific to provide maximum results, exercise scientists claim. It's one reason why cross-training offers runners limited success. You can acquire and maintain cardiovascular fitness with many activities, writes Gina Kolata in the New York Times, but if you want to keep your ability to row, or run, or swim, you have to do that exact activity.
Planned Time: 0:0
Training must be specific to provide maximum results, exercise scientists claim. It's one reason why cross-training offers runners limited success. You can acquire and maintain cardiovascular fitness with many activities, writes Gina Kolata in the New York Times, but if you want to keep your ability to row, or run, or swim, you have to do that exact activity.
Day #8
Custom
Planned Time: 0:0
A hard run one week might be an easy run the next week--and vice versa. That's because you can't take any one workout out of context, out of the totality of your training program. If you rest the day before a hard tempo run of 45 minutes, it might not be that hard because you're rested. If you run 10 miles the day before, that easy run may turn into the toughest workout of the week. You'll wonder what's wrong with you.
Planned Time: 0:0
A hard run one week might be an easy run the next week--and vice versa. That's because you can't take any one workout out of context, out of the totality of your training program. If you rest the day before a hard tempo run of 45 minutes, it might not be that hard because you're rested. If you run 10 miles the day before, that easy run may turn into the toughest workout of the week. You'll wonder what's wrong with you.
Day #9
Custom
Planned Time: 0:0
Strength training is a great addendum to running, but don't overdo it, particularly if pointing for a specific race, such as the marathon. If using my Novice 1 program, for example, Tuesdays and Thursdays (the easy days) usually work best for weight training. Lift after you run, not before. If you need a third day of lifting, do it on the cross-training day. Light weights and high reps usually work best for runners. Don't overdo the lifting, particularly as the mileage builds.
Planned Time: 0:0
Strength training is a great addendum to running, but don't overdo it, particularly if pointing for a specific race, such as the marathon. If using my Novice 1 program, for example, Tuesdays and Thursdays (the easy days) usually work best for weight training. Lift after you run, not before. If you need a third day of lifting, do it on the cross-training day. Light weights and high reps usually work best for runners. Don't overdo the lifting, particularly as the mileage builds.