Cheer Leeder Wedgeetes

Five reasons to hire a coach

I I spoke earlier , I work with a coach for about a year. The reason I decided to have a coach specializing in endurance racing is that I was wounded two years of result - fractured tibia and shin - and so I had to cancel two marathons ... with much regret, anger, sadness ...

I hesitated long before taking the steps ... I thought ... I'm just an amateur rider ... Sunday ... I do not have the level for Except that a coach ... ... it anything!

So I asked some friends and sporting the name of Christian returned twice. His expertise, personality ( it grows but includes the necessary balance between sport, work and personal life - some coaches are a little more "military") and the fact that he is even an endurance athlete suited me.

Since the beginning, not so long ago, this blog, I tell myself that I will address the topic of training with a coach and exchanges after the ticket Claire last week, convinced me to tackle it ...

So here, in my opinion, the five reasons to work with a coach as part of a marathon training.

1) Maximize your workout

Before working with Christian I used training plans that I found in Runner's World in a book Running Room and in another book less Run, Run Faster .

It served me very well for several years but that now that I see the benefits of a personalized plan, I wonder if I would not be a better runner if I had started to In this way earlier.

First, I stopped working with academic areas. In non-customized plans either 1) there is an arbitrary time without knowing if it's too fast or too slow or 2) attempting to train in areas experiencing 65% to 95% of our maximum target heart rate based on averages. In both cases, it may not grow enough to injure themselves or because they grow too.

With Christian, before developing a training plan, I'm doing a VO2max test. My training plan says specifically what "pace" run for each of my races and for how long. My plan gives me all the details whether to release tempo, intervals or long runs.

Moreover, Christian fits my plan as my life. Professional obligations, vacation, a big flu or a hangover which prevents us ... cause we should not necessarily continue as if we have missed any day ... On the contrary ... if the heart rate always seems to indicate we do not grow quite the machine, the plan is adjusted slightly upward.

2) To achieve a specific objective

My goal when I started with Christian, 9 minutes was cut off my previous best marathon time and qualify well for the Boston Marathon. Christian initially unable to determine whether it was an achievable goal considering 1) I first had to restore my database due to my injury 2) my current form and 3) the number of weeks before the marathon targeted.

The goal was achievable, but not "guarantee". To I think the result was that I not only cut 9 minutes but 16 minutes and I reached my goal to qualify for the Boston Marathon. My current goal is still to improve my time ... I ' much like to remove a few more minutes ... probably not for Boston for a ton of reasons I have outlined above, but for a marathon in the fall - not determined yet.

3) Minimize the risk of injury

As I mentioned at the first point, the drive is optimized so there's less risk of injury. In addition, completing a book drive that communicates with our coach's hours of sleep, fatigue levels, stress levels, heart rate upon awakening, weight, details of each training day (the statistics but also how we feel) our coach makes sure to shape the program Driving gradually and the risk of injury are thereby reduced frankly. That said, the coach can not force us to stretch our (small point where I'm still a little rebel!), then obviously it does not depend only him but us too.

4) Have an expert contact

Your personal trainer is not omniscient but he is a professional formed, which works with several riders of all levels. When you inquire about a blog, a magazine, in discussions with other runners, the coach is an excellent source to put this information into context, to know the opinions and form your own opinion ...

5) Maintain motivation

We are curious little creatures humans ... well ... I speak for myself ... but having taken the step to find someone you trust that invests in my performance, having to fill a notebook drive, having to "make accounts "and it's a good reason to be kicking butt and go out for his race.

How does it work?

There are several ways to work with a coach ... all depends on your needs, your personality, your means. So that's how it works for me ...

Following the testing and setting my goal (the date of the marathon and pacing) my coach sent me via my personal plan e-mail every four weeks, I return my book completed training in return. Of course, if necessary, if I have questions (on a new exercise for example) or if I have to important events to schedule (vacation, business trip, etc.). we trade via telephone or email. The plan will continue until the marathon and then gradually for a few weeks, we will work recovery. Thereafter, it depends on what I decide to do ...

It is also possible to take only a few consultations, or even to train even more directly with the coach. For example, Christian made group training in swimming, spinning and running. Up to you to see what suits you ...

No need to be a professional athlete or elite training with a coach ... Enough to want to have fun ... Think about it!

That said ... a quote on the coaches of the current world record holder in the marathon ( 2 :03 : 59) - Haile Gebreselassie

“I will always listen to my coaches. But first I listen to my body. If what they tell me suits my body, great. If my body doesn't feel good with what they say, then always my body comes first.”  

PS : Pour plus d’information sur la périostite (shin splint) voir le billet my physio friends

Bird Machines Flatbed

My portrait of "runner" on U-RUN

U-RUN is a website dedicated to the foot race. This site is sponsored by I-RUN , a specialty store online.

In their words: "Throughout the year, teams of I-RUN relay the news races, you benefit from their expertise through testing new products , will notify you of bargains running the time and offer the community a place where runners share their passion. "

they regularly publish the" portraits of runner who can find other fans of foot race . This week I had the privilege of being the "runner" chosen. You can read my profile here .

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A book to find out! - Run Like a Girl

In that blogs I read this blog regularly there Run Like a Girl .

A blog that describes itself this way as:

"A blog about How the challenges faced by Women Participating in a sport, and the Way We Meet Those challenges, translate Into Great Strength And The Ability to Overcome The Barriers in Our Lives Outside of sports, and how o Achievement in Sports Translations into happy lives "

A series of topics that affect me special!

Mina Samuels is its author. Mina is a writer, editor, Canadian and great sport ... and more!

Mina publish his book, Run Like a Girl a few weeks. After two or three exchanges, just to get to know (the beauty of the blogosphere!), She allowed to cast a glance at a prepublication copy. When I received it I told myself that I read the intro, conclusion and look at the structure and that I would go back later error ... ... ... I devoured diagonal it is true ... but from one end to another with the promise to myself to take the time to read it slowly, when I have a hard copy ... yes ... it's the type of book where you want corner of the pages, highlight passages, think ...

To whet your appetite Mina has agreed to answer some questions (in French!). Here is our exchange:

- Mina Samuels you're an author and publisher but in a previous life you were a lawyer. What was the trigger of your career change?

I moved to New York to pursue my Masters of Law "at Columbia University. I studied human rights in an international context. In New York during my studies, I fell in love with a New Yorker. We met at a "speed workout" in Central Park, the first time I made a real 'speed workout '!. Once I graduate, I wanted to stay in New York with him.

During my preparation for the bar exam in New York, I also took a course in creative writing. I liked it a lot! I knew I loved that so right, I loved writing, creativity, access to the subconscious. I could not imagine being more lawyer. Both writing and running, gave me much joy and then there New York, a city that seems to give us a license to lie again, has to reinvented. Change direction was like opening a door and feel a great wind of March - fierce, with some warmth of spring, but even the coldness of winter - in English I would say the wind " bracing. "

- Is this your first book?

As my job is to be "negro literary " , I wrote a dozen books for other authors. Under my own name, I published a historical novel in 2007, The Queen of Cups , and then, with a client, I write (really for him!) The Think Big Manifesto in 2009.

- The title is "Run Like a Girl" but, like your blog, it's not just the race, in fact it This is a book on how sport, physical activity allows us to be stronger for women no longer happy, is not it?

Definitely!

- Who should read it, who do you turn?

I speak for all women who participate in sports, of course, but more than that, I hope to inspire women who are currently no sport or less they would like.

What do you say to skeptics, women who say, nahhhh .... I do not like physical activity, I do not sweat?

Sweat is one of the greatest pleasure in the world - it gives us a feeling of complete happiness (thank you endorphins!). More than that, sweat (and I mean really push themselves to do something difficult or new) shows us that we are capable of much more than we imagine. And when you develop that kind of confidence ... then ... things qu’on peut accomplir!  

- Vous parlez de la discipline nécessaire et de la gestion du temps…et entre autre vous dites ceci : « Staying in shape, rejuvenating ourselves through playing sports, is good for us, and when it’s not shortchanging the people in our lives, from family and friends, to our employers—it’s more than likely good for them, too.”   Vous la définissez comment la ligne “shortchanging”?

The line is personal to each woman. It recognizes it when you become depressed when we lose our joy when we have not seen our friends, our family, our love for too long. When we are halfway to our present life.

- About self-image, you say: "... Being obsession with thin Cdn Become so all-consuming for Some Women That Their sports Become more of a weapon wield Against Themselves THEY Rather Than Finding a road to inner peace, With body image and So Much Else. "

Yet sites and publications devoted to sports often deal in their section" for women " tips to lose weight, lose weight ... Why are we not talking about simply eating to perform in sport and in life do you think? It does not seem to have the same approach the men's side either?

Not as much as women, but I think that publications for men (Men's Health, etc..) have a lot of articles about "having a six-pack. But yes, there are a lot more pressure on women to lose weight and lose weight too often, let alone be strong and healthy. I hope that when you do sports, we see that being strong is being pretty thin. Actually, what we think of ourselves is in our brains, not in the mirror. And sport, we hope, gives us the confidence to see the body at its best, whatever it is, when you look in the mirror.

- In the chapter entitled "Chicking the Boys' tell you how you stop your climb of Kilimanjaro, while you were so close to your goal, to accompany the descent, your spouse who had discomfort . Do you believe that your decision would be different today?

Yes! The summit is for me! And then - Patricia - you have the answer (I've since learned that Mina returned to Africa in 2010 and, this time, completed His ascension!). I cried at the top, I was so happy to be there. And then a great sigh of relief! The chapter is closed, at last!

- You make several links between sport and the psychological balance, the ability to live in the moment. You think there cause and effect or that it is simply the same type of person who seeks both?

I dare not decide as if I were a shrink. I can only speak from my personal experiences and those of women with whom I spoke to my book. It is my observation that there are many people who find that living the present moment is really difficult to participate in a sport or not. There are even people who participate in sports just because they are so stressed all the time.

That said, those who make a sport is the opportunity to practice being in the moment - I mean, is that sport, if you take it seriously, requires a certain focus, and in sport there are times when you can not concentrate on anything else. Although this is not the intention, you learn how to let go of all other thoughts, that embarrass our minds. This experience - to live in the present - shows us the peace and joy as possible - then we want to replicate.

Any a long answer to your question - the short is, yes, I think there is some cause and effect, and no, I do not think people who play sports live the present moment more naturally than others.

- Can I get your book online and if so where and from what date?

Absolutely! The book can be preordered on Amazon now. You will receive two or three weeks.

I really want to thank Mina has agreed to play the game of Q & A this blog who still did not have the readership of Runner's World and who has so generously agreed to let me see her book prior to publication. I hope you enjoy it!

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Fartlek - I'm feeling so real!

Yesterday my workout program included a fartlek session.

Wikipedia defines fartlek thus: "... an exercise in athletic training . It consists of alternating phases Sprint anaerobic and quiet phases aerobic . The Fartlek was developed by the Swedish Gösta Holmer and has been adopted by many coaches since then, mostly in the 1960s. In Swedish, it literally means "speed game" [fart: speed, lek: Game]. It was the precursor to the interval training or interval training .

Here for the educational portion of the ticket!

My training provided:

15 min. quiet jog about 5:50 min / km or 10.1-10.5 km / h - 60-65% VO2 Max

30 s. @ 12km / h or 75% - 30 s. @ 12.8 or 80% - 30s. @ 13.6 or 85% - 30s. @ 14.4 or 90% - 1 min Recup
4 min. @ 13.6km / h or 85% - 3 min Recup
min@14.4km 2 x 1.5 / h or 90% - 2 min Recup
6 x 30s @ 16km / h or 100% - 1 min Recup
4 min. @ 13.6km / h
15 min. quiet jog

During my training on the mat at number 6 Cepsum, sacred and I cursed my coach ... but not 16km / h ... is my max - 6 times!

My heart or my lungs ... I'm not too sure I believe that the communication did not go very well! ... said to my legs to stop ... or my fingers to press the big red button that says STOP but no ... I have them all done ...

And immediately at the end ... Then I returned to my "space" ... This quiet jog toune Moby is a party in my iPod ...

And I also I WAS feeling so real ... really! I even grew a little rhythm ... If it were not all these people I would have raised his arms as if I were to show Moby ... you imagine me on the carpet both arms in the air chanting "yeahhh .... reallll feeling so !!!!"

I did not ... but I felt a high for the rest of the day!

Note: My boyfriend hates this song ... I think it is necessary to listen to the race or another type of "high" to enjoy it ... Be warned!

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89 days before the Boston Marathon!

is in 12 weeks and a few days!

Today I felt a bit blah ... nothing serious ... just few things that bother me ... and as I often say ... "when all else fails ... run!" ...

So I went to do my intervals ... that I still love (not!) ... while I was in my first series ... Lose Yourself in the ears and this thrilling final triathlon who came to my mind whenever I hear the room ... the warrior in me again point his nose ... and then ... I realized ... We're on Jan. 18 ... Marathon Boston ... it's in 3 months ... yeah!

How's my Driving? Good! Okay ... I'm almost everything Christian, my coach, my plans. Besides, now I enter details of my workouts Online Daily Mile ... A very nice site to find other freaks racing and keep the motivation rosy.

I leave you with this thought ... The photo that oversees this post ... This is a photo taken on the start line in 1972 ... the first year that women were able to officially participate in the Boston Marathon since 1897 it exists! This means that when I am born women were not allowed to run the Boston Marathon ... We've come a long way baby! Note that the superb Bobbi Gibb had raced illegally in 1966.

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On the road to Boston - History Genevieve

Saturday, January 8, I received just before I left for vacation a message via LinkedIn.

The message had been sent by Nelson Rioux and said among other things this:

Hello Patricia,

I'll convey the story of a friend that I trained for the marathon. She has a very similar take on: 4:00 am start of the season. Goal of qualifying for Boston Marathon in Toronto she has done.

would have followed an exchange with Nelson and Jennifer and ... with a few days late due to holidays ... I present to you Genevieve!

Genevieve Latour - runner and blogger invited

On the road to Boston

3:38 minutes and 50 seconds is the time it took to cover the distance 42.2 km at the Goodlife Fitness Marathon in Toronto on October 17 under a bright sun and a perfect temperature of 7 degrees at the start, allowing me to qualify for Boston in April 2011. It all started with a banal on LinkedIn

... After my victory in the Blue Nose Marathon below 4h in May, I needed another challenge. And if I could get my time of fifteen minutes? And if I was aiming for Boston? 3:45:59, ambitious but achievable.

But it took me a plan. I told myself that the only way to make things even more concrete was to verbalize and share my goal, what I did on LinkedIn. And now suddenly comes in contact with me Rioux Nelson, a former colleague of Alcan, which offers me a personalized training plan called PROFILDM cyclides company. Their program seems very serious and promising then GO!

test intervals, test of VO2 (cardiorespiratory endurance) and I am left with a program developed tailored to my fitness level, 4 sessions per week, no less. Well, we can say that it works. Thank you to Nelson for his constant support and recommendations. This program was a revelation to me. 8 weeks training and I am qualified is an exceptional program.

the day, I was ready and very excited about the start line. I had your fill of 'carbs' the day before along with a couple of friends met in Egypt and I felt light as a feather. I had practiced visualization and it is consistently fitted with a merino wool sweater in lime green short sleeve, a slinky black pants racing (obviously better than that short a skirt), my beautiful purple low cut and purchased at Winners for making warm forearm and p'tits cropped black magic gloves after I crossed the starting line. After 5 miles, I pulled down the purple, removed the gloves and hop on the edge of the road passing near a water station. Ah yes, I was also equipped with two small flaws to ensure that water and Gatorade were in the right hole, allowing me also to continue to run while I was drinking (every second counts!). In

12th km, I tell myself that it's time for a bite p'tite. Woe! All my food is gone. My little ziplock 'pinna' had opened from below and rice crispies square pieces of granola bar and had vanished. Shit. No fuel to the 26th km, where I could catch the flying of PowerGel I do not like but coudonc, Plan B, huh, must adapt to the situation. I take my pain with patience, I draw energy from I-don't-know-too-where, my pasta of the day I guess. Made here, I pray heaven to fall on a 'pouch' with vanilla or chocolate if it had to be more a flavor that I do not like, that's it, I'm cooked. Bingo, vanilla, I took two, I did not take any chances.

To my surprise, the first 20 km were extremely smoothly, I felt that I was only doing 5 or 6. But it was spoiled a bit. Around the 26th, as usual, nausea takes me. 30-32e, renewed energy, 8th (?) Blows, but I knew what to expect soon: the wall, the famous wall that always happens. Boum, 39th km, my brain decides that enough is enough, the limit is reached, the wall is literally falling over myself. But I can not stop, I went that far. Ok, strategy, strategy, go, 1-2, 1-2, think of all those who love you, think Andre is in Labrador, your family, your friends, think of all those who can not make the exercise because of their health or the war in their country, think of all the training, said in Boston. And most importantly, keeps the focus on the riders ahead of you to continue them as well. More than 2 miles, longer than 1, more than 600 meters, 400, 200, I see the finish line. I was completely tired, but not this time, it is not the eyes that swim in the water as I crossed the 'finish line' but squarely into tears. I qualified for Boston with a head start and still on my two legs. Your

Bib 1436, live from Halifax, his heart swelling and medal in the bag (see photo, she is as big as my head!) ... Well, I hope my head is not swollen.

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Perseverance - my little story ...

"Runners whose quit. We fade; weekends "hit the wall" Sometimes we're Reduced to a walk. WE keep on purpose. "

- Amby Burfoot . Winner of the Boston Marathon (1968). Editor Runner's World.

Perseverance and determination are both essential to the practice of endurance racing and eat them.

I have presented earlier, the story of Alain . A story of passion for this sports perseverance that spans several years but also beyond the achievement of its objectives of athletes. ... It among others ... his way of coping with adversity ... its determination to take the front setbacks that life presents us with it ... because of its ability to make the decision, time after time to keep her running shoes (it's a metaphor here) or continue to not only but continue to live their dreams ...

Today, I present you my story ... a story or honestly, I find myself less Alain. I will speak more specifically of my persistence in achieving my athletic goals. I have been fortunate so far to enjoy perfect health except that the wounds of training ... the link to my story of perseverance to the personal life is less subject ... I wanted the tell anyway ... for all riders and non riders who dare to set aggressive goals and pursue them with determination!

The practice of sport is littered with fun but also difficulties. Of course ... otherwise it would not be necessary to persevere! Personally I do not really the personality of a cheerleader who sees life in pink and crying in front of each obstacle GoGoGo. For cons, I am committed, again, try again and continue my way ... I will not let me down easy ... some would say that I have a pig's head but it would not include animal ... I smile there ... you guessed it?

I am proud to share my successes and my accomplishments ... as my qualification for the Boston Marathon. It would be hollow to believe that I have set myself the goal ... I am trained ... abracadabra ... qualified and hop! It would be wrong on one hand and also very respectful of the riders who are seeking ambitious and have no guarantee of its achievement.

My story ...

I started running after 35 years ... at first I followed the program I mentioned in a previous post . few months later, I enrolled in the 5km " the race for life " held in October each year ...

I ran regularly 5km from ... Except that I'm gone like a bullet ... which makes for about 1 minute, 4 km away ... I had to walk! ... For a tiny walk 5 km! I learned the importance of rhythm to my race! It was cold, raining back home ... I was slammed! Gone!

the following March, at a party, I met some riders who have convinced me that I could run a half marathon. ... Head Butting I registered for my first half Marathon ... the Montreal held in April each year. I managed to complete it in about 2 hours ... but once again I had to stop to walk ... and I repeated at least 10 times between the first and second hour ... Why I do this? Why I do this? No way that I will run twice a day ... they are sick people who do marathons ...

Less than six months later ... my first marathon ... Rebelote ... except for the loss of a toenail in addition to everything ... and still a good 4 hours to repeat myself ... But what am I doing here with? Why I do this? What I'm trying to prove? ...

At Toronto Marathon last September ... no ... stop keeping a "space" in 10 seconds short of my goal for all the travel time ... a time of 3:43 ... maybe once or twice asked "Why I do this?" Without ... more ... Qualified for Boston and just a little heavy legs the next day ...

"Runners whom quit. We fade; weekends" hit the wall "Sometimes we're Reduced to a walk. Goal keep on weekends."

So if you are just starting out ... in your first half marathon, your first marathon ... Keep on!

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Perseverance - the story of Alain

When I wrote my first post , some of you asked me to become guest bloggers, time of a ticket or two. ; I also launched a few invitations ...

also Sylvie's blog, mom marathoner, features portraits of riders that I found very interesting by the common bonds that we found between the stories, they are also different.

I present the first of those guests who will, hopefully, many to share their stories, their experiences and knowledge.

Alain Tremblay - Rider and guest blogger

Perseverance

A simple word that ended up doing part of the vocabulary of all runners. For me it is the reflection of a lifetime. I realized one day that this word that often used when describing the marathon becomes a reflection of our personality in every moment of our existence.

When I was 5 I was wearing shoes, boots should I say, for allowing me to walk normally because it seems I had flat feet. At 14, I got into my head that I'd be able to run long distances if I wanted, but it was only a brief foray into the world of running. Without equipment, without a goal I was going nowhere.

In 1980, then aged 23, a friend advised me jogging to restore a nasty ankle fracture who had stopped for six months. A mile was long. But I thought I should continue in order not to remain disabled. I continued. Two, three, five kilometers. I discovered the small racing weekend, and I myself have made friends. "Hey, do you train with us? It is the Montreal Marathon in September "..." Uh, why not? "When you're young we said something stupid.

I put myself in training, pain and misery, I presented the morning of September 1981 and ran the first 33 miles without stopping. But of course there's the wall, is not it? Everyone tells me it is normal to have trouble at 33 th kilometer, then it is normal that I have, right?

Like many riders I walked, but I suffered a lot, and I told myself that I never manage to finish this race, even crawling. I market, quietly, and then hid behind the pain and pride. I went back to run and thus ended my first marathon. All in a little over 5 hours. But what a feeling! I defeated the monster of the race, I felt suddenly somebody else, and of course I saw myself participating in Boston.

I continued my training. That year the marathon changed its date for May 30 It was enough to continue running. In the month of October after having had the nasty idea to run two hours in car I rush to the pursuit of a friend who ran the marathon, I suffered a knee tendinitis. The pain was excruciating and I had trouble walking. I consulted two doctors, both told me the same thing: "You are not made to run." "Uh, is that I just finished a marathon me here?"

My past caught up with my foot flat it? I could not convince the accuracy of diagnosis. How could I train all these months if I was suffering from such a handicap? I searched the phone number of a guy who had the game of Quebec: "Hi, you know me, but I know you're an athlete. I train for the marathon and I have an injury. All the doctors tell me to stop, but I do not think they are right. Do you have a suggestion for a doctor who knows them better runners? "

He gave me an address, a sports clinic on Frontenac, at the other end of town the Lachine I was but it was worth it. I went in 20 minutes I was suggested orthotics, treated with ultrasound and advised to wait two days before resuming training. Morality, see a doctor who knows whereof he speaks.

So I resumed training. But I had lost a little over a month of preparation. I have to give a time under 4 hours but it was still my best time with a little more than 4: 10 pm.

Despite my persistence in training in the following years, I've never managed to do better for the marathon. Life caught up with me and obligations and that I completed a few marathons under 5:00. Although little satisfaction. We become demanding with himself.

In 1993 I intend to get back seriously. Training on and off in previous years, age and bad habits had made me gain weight. So I decided to lose 30 pounds and run under 4 hours in the same year. I started my diploma in night school and I ran back to the university. Unfortunately, the Spartan regime improvised and which I am bound (not controlled by one or an expert) was correct in my determination. A little over a month before the marathon, I cracked. Complete exhaustion, more strength, dizziness and over again. Result, total cessation of training. Morality, for plans, follow the advice of experts.

On the morning of September, I told myself that I had not quite for nothing, and I showed up at the start. What misery, my second worst time.

Finally, one morning in January 1994 I left my house, noting that it was less than twenty have turned on his heel and returned home. The race was over.

Hoping to find me another sport I dabbled cycling, tennis, but nothing did. I did a little exercise for a few weeks then I stopped. I gained weight.

In 2004, I had a friend who has taken up jogging. I kept telling him stories of my old race and she finally had to bite the sport. I promised to get back into training and go run with it. In August we went to a few miles together and I left feeling more beautiful. I found the flame.

But a nasty bump started to push me on the thigh. I thought I had " too forced a muscle. " My friend told me to consult, but I procrastinate. It took me by force to the clinic. Verdict: "you have either a lymphoma or a tumor." The bomb.

This text is already long enough, I'll spare you some details but I underwent chemo and radiation for nearly a year. During this period I often said to my oncologist, "I look forward to having the strength to run." And I me got back. Slowly, very slowly. I managed to make small distances, I lacked strength and was nothing short of breath than 2 km run but I was happy. In September 2005, I ran the 5 kilometers from the marathon trials Oasis, along with my 15 year old son, who was there to support her father.

However, I am able to really get back to coaching in 2008. This time, I did not put any pressure. I told myself that I was running just to get in shape. No weight loss in sight, no sight distance.

I left, I made an initial 5 km a little over a month later. I continued to run 3-4 times a week. Without stopping. In September 2009, I ran a half marathon with my son who is now 20 years. He pushed me to train for the marathon in 2010. This was the worst time of all my marathons, I closed the procession of runners (I'm not the last, we must believe that some runners - walkers were walking on the sidewalks). I never thought I'd be in a This situation in my life.

But the fact remains that I resumed training, a 5 km under 30 minutes in October and since I maintain that pace. My next goal, 10 below 60 minutes

.

This is not fast, but it's nice to know that we are able to run while others are stuck in their beds. Perseverance is something we decide is how we respond to adversity. All my life I have had moments where I told myself, why I embarked on the inside? Or ... How will I get out? And whenever I told myself, before I got there, I can do it again.

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... Started racing!

Since we at the beginning of the year and that the question I get most often is ... Where to start? Tickets to those who are interested in their first race.

To get started ... just walking!

a slight exaggeration ... All training programs for beginners are similar and exhibit a combination walk-run or is gradually increased the run portion. Initially just 20-30 minutes, 3 times a week get started. It is exactly this type of program that I followed it a little over 5 years.

You will find several free online training programs for beginners (better in English than in French unfortunately). I go around and I chose two French and two English seemed to me that the most relevant / complete.

If after this introduction (9-12 weeks) you do not enjoy running 3 times a week ... Stop! The race is not for you and that's all ... To each his own!

That said I believe that pleasure increases with the use ... Give yourself time ... Running is still no chocolate cake!

And finally ... Patience! Observe the program ... your heart but also your legs needs This adjustment period ...

Programs in French:

Training programs suggested (UQAT)

program to start running (training -sportif.fr)

Programs in English:

How to Start Running Today (Active.com)

The Couch-to-5K Running Plan ® (CoolRunning.com)

If ever you don ' have not been patient enough (not really but I'm the queen of impatience ... you should believe me this time!) ... you can always go for a ride on the blog this post Clinic Physio-Health * question have some tips on how to manage your pain ...

* Physio-Health belongs to good friends ... which does not prevent them from being excellent!