Spirit of Survival 2011

Week 1 / 2 / 3 / 4 / 5 / 6 / 7 / 8 / 9 / 10 / 11 / 12

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Week 1 // 2011 Introduction

Welcome to our Spirit of Survival 12-week "road to success" training Plan. Geared to newcomers, those who have never run or walked concertedly, all the way to seasoned runners, our goal is to make your GOAL "doable".

I'm Mark Bravo, national online running coach, national running commentator, and author of the book "MOMENTUM: 77 Observations Toward A Life Well Lived". It's not a running book, but a book about positive attitude. It's template is short chapters and many quotes that lend to the view of life as a glass '3/4-full', not half-empty. This will be an integral theme in your training preparation, whether aspiring to walk or run 5K, or one of the longer events. I'll be heading up your training for the Spirit of Survival 5K, Half-marathon relay, or Half-marathon. This year's race is October 16th, so you have plenty of time to reach your goal safely, improving your fitness and make motion "way of life". While you do so, you'll be benefitting a powerful cause; the Cancer Centers of Southwest Oklahoma, where all funds will go. You'll not only be enhancing your life......you'll quite possibly be changing many others!

Each week this article will come your way, offering a training regimen for all 3 races, as well other approaches which will "raise your game", such as exercises you can do at home which enhance your stamina, running form, and keep you resistant to injury As well, I welcome you to reach me at www.runbravo.com, or runbravo@yahoo.com if you have particular questions or inquiries. A weekly training group run (and walk) will also be offered Saturday mornings, with details on our website, www.spiritofsurvival.com. The camaraderie that comes from those gatherings will be one of the great rewards of this endeavor.

You should be very proud for taking the challenge, to better your life, that of those around you, and many others you don’t even know! All the best, athletes! I’ll see you out there!

Faith is taking the first step even when you can't always see the staircase.

- Martin Luther King Jr.

BRAVO’S GO GET ‘EM
Simply get started! Everything you do, done safely, benefits you, and the further you have to go (in terms of improving your fitness) the quicker you'll feel results! Don't worry, however, about when the breakthroughs occur.....it's only important that they do! It's not how much you do seldom; it's instead that you do something often! Don’t compare yourself to anyone else; just be the best YOU can be. That’s always enough!

Week 2 // August 1 - August 7, 2011

Hello, athletes! You’ve almost completed your first full week of training and Monday begins week 2 of our 12-week Plan on the road to your Spirit of Survival 5K, Half-marathon Relay, or Half-marathon.

I applaud you for getting started, as these conditions are indeed extreme. Hoping you already have experienced the joy and benefits so prevalent through the camaraderie found with the Training Group. You’re sure to find other athletes with similar ability levels, and the friendships created through this “common ground” can endure greatly.

If you didn’t make it out to the group training run/walk on July 30th, and even if your training hasn’t yet begun, don’t fret. The biggest thing you can do toward success, physically and otherwise, is SOMETHING! Never let disappointment of a certain schedule or expectations derail your desire to succeed. Take a breath, get started, and let the MOMENTUM begin. For instance, this week’s training calls for 5K’ers to do a long effort of 20 minutes, walking, walk/running, or running. If you accomplish roughly that workout, you’re in fine position to safely, and enjoyably “seize the day” October 16th.

As the schedule on our website indicates, 3 efforts a week will get you there, and cross-training (more in coming articles on that) count equally. Listen to the body as to how much impact you thrive in; my suggestion is one workout a week should be of a non-impact variety. Maybe 4 workouts per week works for you; remember not to make them all “intense” though; only injury can derail you, and we’re here to safeguard you from that.

Those of you sharing the Half-marathon relay (6.55 miles each) are scheduled for a 20-25 minute long effort this weekend (2-3 miles, depending on pacing.) Aim for 3 or 4 efforts per week, whether running or non-impact cross-training. Yoga and own-body resistance floor exercises help greatly in resisting ‘breakdown’ that threatens as distance, or intensity, increase. Beginning Half-marathoners will shoot for a long effort of 4 miles, and 12 miles for the week. More seasoned distance runners may have a long run 6-7 miles in distance. Be consistent, prepare before and after for your runs, and enjoy the experience greatly.

Go confidently in the direction of your dreams. Live the life you have imagined.

- From Mark's book, Momentum

BRAVO’S GO GET ‘EM
With conditions outside truly oppressive, plan accordingly if doing your walks/runs outdoors. Get outside for some of your efforts if at all possible, to more closely emulate raceday, but if you find it too oppressive, stick to the indoors ‘til things moderate.

We always want to run outside to experience different conditions and terrain, but the temperature out there must be respected. Be sure you hydrate well, not only during activity, but also before and after. Conditions can sneak up on you, so if you venture out for the first time to see how you handle it, gear down your expectations.

Build up slowly, and be cognizant of how you’re feeling. If the weather has you down, remember every effort counts, and ‘Do what you can, from where you are…right now!’ You can do it, and you’ll have the accomplishment forever!

Week 3 // August 8 - August 14, 2011

We’re about to begin the 3rd week of our Spirit of Survival training program and continue gradually increasing time spent with your efforts. Remember, though, that it’s not all about your long effort, but as important, the way to build MOMENTUM in your fitness, training and your life, is through continuity of practice.

In other words, the more times you infuse MOTION in your week, the more it becomes ‘way of life!’ Once that powerful notion of positive habits sinks in, mini-victories continue, and you’re there!

As you’ll see on the Spirit of Survival training program on this site, we focus not only on running or walking, but look to enhance our preparedness with some form of cross-training, i.e.: anything that allows the legs a day of non-impact. This can be a cardio-activating machine, like the elliptical or stationary bike with movable arms, where you trigger the upper-body as well. Also, especially with conditions as they’ve been (extreme TEMPS) swimming can be a valuable way to work on overall strength and fitness. Next week, we explore floor exercises you can do anywhere, in a short number of minutes, that can become your “magic bullet” to enhancing your experience October 16.

This week we look for Half-marathoners to reach 50 - 60 minutes running for your long effort, and start emulating what you’ll do race day. This means deciding what to take in-sustenance-wise-on your run, and how often to drink or take gels for energy. Also, attention to the day before your long effort will pay dividends during your run. For Half-marathon relayers, aim for 2.5 miles as a long effort next weekend. 5K’ers should be working toward a mile. If not at these levels, don’t worry! Methodically, realistically move up your efforts, listening to the body, and recovering well the next day. You’re on your way, athletes!

The one who moved a mountain was the one who began by carrying away the small stones…

- From Mark's book, Momentum

BRAVO’S GO GET ‘EM
Have the confidence in your Plan, your training, and yourself to show stick-to-itiveness, even when you’ve had to miss workouts, or results don’t seem to surface as quickly as you hope. Whether running the Half-marathon, or walking the 5K, the bigger victories occur through ‘staying the course’….it’s the only real way to achieve life-changing results. See you out there, athletes; way to go!

Week 4 // August 15 - August 21, 2011

Whether a beginning walker/runner aiming for the Spirit of Survival 5K, or more seasoned, with aspirations of the Half-marathon or Half-relay, it’s important to step back and see where the journey has taken you thus far, and if you’re just starting, don’t overdo in an attempt to ‘make up’ runs…there’s still time and consistency will make it happen!

Also, remember that these training plans can be altered per your ability level-up or down. They’re templates, but not “set in stone”, so don’t beat yourself up when life gets in the way, or you just need a day off! As Week 4 approaches, we start to think about how we can enhance our preparation for longer efforts to come.

This week, roughly 25-30 minute long effort for 5K’ers, 30-35 for 10K’ers (half-relay athletes) and approaching an hour for Half-marathoners. Again, if ready for more, go get it! Everyone needs to respect recovery time though, and therefore you’ll note in training plans a ‘step-back’ week. Every week we don’t add to overall mileage, or long run. A powerful recovery-and conditioning-tool is cross-training. Anything you do of a non-impact nature assists your fitness and/or resilience to injury. Also, think in terms of how you hydrate and reload during, and before and after efforts.

When you’re planning for a 1-hour plus run, electrolytes (such as drinks, gels, or foods that work for you) are vital for keeping you from depleting liquids, and trace minerals needed when distance or intensity are called upon. Feel free to contact me at www.runbravo.com or runbravo@yahoo.com with any inquiries, and way to go!

You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You must do the thing you think you cannot do.

- Eleanor Roosevelt

BRAVO’S GO GET ‘EM
The glass is ‘3/4-full’, not half-empty. It’s very “normal” to have days-especially in this ‘abnormal’ heat-when we feel sub-par, or the workout just doesn’t feel as strong as the last one. First, and most important, make sure you hydrate well afterwards, and there are no lingering effects. It’s almost always just an ‘off-day’, or fatigue from the last time out. Next, forget about it, but take one lesson: think of your training approach with a ‘hard day, easy day’ view, and if intensity or distance was included one day, run with a ‘kinder-gentler’ approach the next. You’ll be fresh-and ready for action-next time out! Go get ‘em, athletes!

Week 5 // August 22 - August 28, 2011

Hi athletes! If you don’t know it by now, you will soon…….you can do this! Running and Spirit of Survival Coach Mark Bravo here to check on your progress, and add a little flavor to your pursuit of success at Spirit of Survival 2011, and beyond!

There are 8 weeks left to raceday October 16th. If your preparation to this point has not been what you hoped, don’t fret. Hopefully, you’re up to 2-3 efforts/week; no matter the distance, it’s all cumulative, so everything counts! Be confident, and consistent (not wreckless) as you increase duration of workouts. Whether walking/running the 5K, or the Half relay of Half marathon, remember a “golden rule” of running: no more than 10% uptick in overall weekly distance (time spent) or long weekend effort. When we add too much, too abruptly, we set ourselves up for disappointment, and as importantly, our injury ratio ramps up.

Monday begins your 2nd tier of preparation: solidifying your BASE, and adding one “upbeat” in nature workout per week. What we speak of here doesn’t have to be scientific, as in ‘repeat’ laps on a track. Call it your TEMPO workout; builds confidence, stamina, and pushes out your “breakdown” point. You can start by doing 3 minute “bursts” with faster leg “turnover”, simply more steps per minute. Not sprinting, but working a bit harder, and thinking under-control BREATHING, FIRM CORE, and FORM. 3-4 of these per run, or walk, gets you more comfortable outside your comfort zone. Bottom line: Same effort produces more results! And with it, more confidence! Only 1-at most 2-of these efforts a week though, and recover with cross-training or EASY effort next day. Always feel free to reach me at runbravo@yahoo.com or www.runbravo.com if you have any questions.

Opportunity is missed by most because it is dressed in overalls and looks like work.

- Thomas Edison

BRAVO’S GO GET ‘EM
For added MOMENTUM, try creating one or two ‘go-to’ exercises of choice that you begin each day with. Might be pushups, “bicycle situps” or any own-body resistance exercise. You don’t need a fitness center, equipment, or much space to accomplish this, and in 2-5 minutes, you’ve set a template for positive momentum, and it’s one way you unequivocally “control your own destiny!” GO GET ‘EM, athletes!

Week 6 // August 29 - September 5, 2011

Congratulations, athletes; you’re almost halfway through our 12-week Spirit of Survival training program, and really building momentum! It’s time
to add a challenge, a ‘pop quiz’ if you will to your
game plan.

Either this week or next, if able to, take the challenge of finding a shorter-distance event to attend than what you aspire to October 16th. Maybe a 5K or 10K if aiming for the Half or Half-relay, and 5K’ers who are ready might think of finding a 5K to run or walk. Don’t think of it as a “race”, unless you’ve done ample training, but the race environment will help ready you for all the excitement of Spirit of Survival weekend, and camaraderie gained from others out there will only enhance your joy, and make the experience more memorable.

If a race isn’t in the cards for you yet, try to join our Training Group Saturday morning. You might just find that training partner to assist each other with the longer distances we’re starting to reach. Plus, when the bond of walking or running with a group is solidified-all toward a common goal or cause-great memories tend to ensue. Moreover, the extra “accountability” of promising to be there can be just the incentive to keep you consistently showing up and striving.

The key to real success with a goal such as this is to catapult your efforts over this 12-week training into a “way of life”. In other words, when pursuing such a lofty goal as your first race, or primarily doing it to help cancer research, the positive habits you create pursuing the 5K, Relay, or Half marathon create a great opportunity to not only show yourself what you’re made of, but as well make MOTION an integral aspect of your life. Never get discouraged, and don’t try to make up a missed workout by doing too much. Consistency is all that matters. Always feel free to reach me at runbravo@yahoo.com or www.runbravo.com if you have any questions. One more thing: Be confident: you’ll get there, athletes!

Success is not to be pursued; it is to be attracted by the person you become.

- Mark Bravo

BRAVO’S GO GET ‘EM
Be sure you’re aware of the number of miles you’ve put on your running shoes. Normally, about 300-400 miles will begin to wear down the midsoles of a good pair, and if overused, you become more susceptible to injury. There’s no magic number of miles to a shoe’s life-we’re all different-but if you’ve consistently used a pair over 300 miles, or had them 6 months, it’s probably time to take a look, or seek some advice. One key indicator that you’re starting to reach that point is if you begin to feel general lower-body fatigue or soreness that reappears virtually daily. That can tell you your shoe’s cushioning is starting to be compromised. If able, get 2 pair of shoes, and alternate daily or weekly, as this can lend to the sum total of shoe life beyond the timeframe two pairs would normally last!