Speed Work: What, When & Why
When thinking about running and training, try to picture a pyramid.
The foundation is recovery, which includes rest and cross training.
The base is mostly conversation pace running, which is the bulk of training.
As you move up the pyramid, you have the strength phase, which includes tempo, hills and fartlek followed by the sharpening phase, which includes long intervals (800m-2000m), short intervals (200m-600m). These phases of the pyramid provide variety to our training, help with strength, efficiency, form and even recovery and also help us adapt to a specific goal
At the top of the pyramid, you have peak performance, which includes taper, where a reduced workload helps us prepare for final efforts at race pace (if applicable) and then racing.
Depending on your running or racing goal, different aspects of the pyramid may play a more pivotal role and it is important to keep your main priority in mind. A coach can help with this!
In the spirit of this morning's interval workout, which I ran on (somewhat) flat, even, paved terrain (but not on a traditional track), let's take a look at the various types of speed work, we have the following:
Fartlek:
Fartlek is a fast bout of running followed by a bout of rest. It means "speed play" in Swedish.
The goal is to practice fast running without the specific speed and rest intervals of a conventional track workout. The main difference between a fartlek and intervals in general is specificity. Intervals specify distance, pace, recovery, time and / or effort. Fartlek, on the other hand, does not need to specify. It is more go-as-you-please training.
Tempo:
Tempo runs have a number of training benefits:
Improves endurance with lower muscle stress
Promotes more efficient running form
Teaches patience while managing low grade physical discomfort
When you think of tempo pace, think of it as "pay attention pace". Basically, you could have a conversation at this pace but it is fast enough that you need to focus on staying steady and in control. It should be comfortably challenging, but it is not intended to be a time trial or a race simulation. Tempo runs are done at a swift, sustained pace generally for 20-30 minutes. This is steady state, controlled running.
Intervals:
If we think of training like a pyramid, with conversation pace running as the base and foundation and peak performance at the top, intervals are very close to the top of the pyramid, or peak performance. Intervals are highly demanding and a very technical workout and we won't get to these for a while, but it's still helpful to understand what they are, the benefits they offer and where they fit in the training. Interval training is fast running with little rest and the benefits include:
Efficient use of oxygen
Improved fast twitch muscle ability
More efficient running form
Patience while managing physical discomfort
Increased strength
When we think of speed work, we have fartlek (speed play), tempo (steady state) and intervals (specificity).
The key word and what specifically sets intervals apart from other speed work is "specificity." Variables can include distance, speed/time, duration/distance, repetitions.
Intervals are generally thought of as an uncomfortable pace at a speed that is harder and harder to handle over longer distances. These sharpening sessions help us adapt to a race-specific goal. Once again, emphasizing that intervals are extremely demanding and, like any workout, do have the risk of injury and fatigue. Intervals are intended for experienced athletes running more than 20 miles per week who have completed strength running training (tempo, hills, fartlek) and have a strong base of at least 500 miles. Intervals are not intended for beginner or novice runners. And even experienced runners benefit from training with a coach when it comes to intervals in parallel to overall training and effort sessions.
It is useful to think of intervals in two categories — long intervals (~800m-2000m) and short intervals (~800m and less). In interval training, the recovery portion is often half of the interval, whether that is measured in duration (resting recovery) or distance (active recovery).
Speed work, when done safely and effectively, can be fun, provide variety and increase running performance and recovery. If you want to learn more about ways you can incorporate speed, or other types of running workouts, into your training, we are here and happy to help!
Soleful Spotlight: Triathlete & Marathoner
This week's Soleful spotlight features TRIATHLETE and MARATHONER Keith Ramdeen.
Keith is a long-time friend and multi-year Soleful athlete who started training with us in the summer of 2022 as he prepared for his first 10K — Cow Harbor, which he will race and likely PR for the third consecutive year this September. In November of last year, Keith ran his first marathon — the hugely popular, highly challenging New York City Marathon, which is one of the six largest and most renowned races that make up the World Marathon Majors. This past Sunday, Keith competed in and successfully completed his first triathlon! As we celebrate Keith's amazing accomplishments and start looking ahead to what's next, we took a moment to catch up with him as he reflected on this recent race experience.
Overall, what was the biggest highlight of this entire experience?
“So overall I think the biggest highlight of this was running past that finish line! It wasn't the most demanding or physically challenging but it was one that tested my fears and that was the water. Running past that finish line made me feel accomplished!”
What advice would you give someone training for their first triathlon?
“First set of advice I can give as a TRIATHLETE is have fun and don't be too hard on yourself! Secondly practice and work on it all especially the transitions, so overlooked and the clock doesn’t stop. Work on your weaknesses and finesse your strengths.”
What are you most proud of from this experience?
“I’m most proud of facing my fear, learning something from not being able to do it. I’m proud of getting into and out of that water! But more so for learning the freestyle stroke!”
If you could change one thing about the training, what would you change?
“For training if I could do anything different I would have swam more without the wetsuit and more in open water. I would have been more comfortable in the water!”
If you could change one thing about the race day, what would you change?
“If I could change one thing about race day it would be my performance with the swim, I panicked and tried to reset myself and it didn’t happen quick enough.”
Would you recommend this particular event to others? Would you recommend triathlons to others?
“I would definitely recommend this to others, especially if it’s a bucket list item, fitness, way of life or just challenge
I definitely want to do more of these and finesse the swimming. I’m coming back for that swim because I know I’m better than that!
Lastly I would add, don’t be hard on yourself, I’m a perfectionist and want to do better but acknowledge that you are doing something not many do! You showed up and accomplished greatness! I’m a triathlete!”
Congratulations to our very dear friend and long-time Soleful TRIathlete Keith!!
Believe it to see it
In running, and in life, mindset matters. Training, practicing and preparing are absolutely important but I often say the number one thing that makes the difference between accomplishing your goal or not is how much you want it and how much you believe you can achieve it. For the dream to really become reality you must fully commit to the thing you are chasing with complete and total buy in. If you hesitate or hedge or waver even for a split second you diminish your chances. A coach can help you to set a lofty and achievable goal and keep you positive and focused in pursuit of it.
With the Olympics, we are seeing this concept in action center stage. Look at Noah Lyles, who won gold in a photo finish for the U.S. in the 100m. He came out of the tunnel and onto the track with extreme confidence. After the race, one of the first things he said to the cameras was "America, I told you! I got this!” In an interview later, he talked about being a true believer of speaking things into existence.
Cole Hocker went from fifth to first in the final 300m of the 1500 to win gold and set an Olympic record and in a quote he said "I just told myself, 'Don't be soft. You've gotta go with it. You're going to regret this for the rest of your life if you don't go with it.'"
These are just two of countless examples in these Olympic games of what you can achieve when in your mind the dream is so clear you have already achieved it. There's the popular expression: "seeing is believing" but I prefer to look at it the other way around: "believing is seeing."
The Olympics is, of course, the best of the best, but I assure you this applies to everyone. I will give you an example from my own running.
In the spring, I signed up to race the Marine Corps Historic Half. When I registered, I set three possible goals for myself. In hindsight, that's where I sold myself short. With three possible goals, the likelihood I would achieve the top tier lessened. If I really wanted the reach goal, if I really believed I could achieve it, there would be no need for any other goals.
The baseline goal was to finish the race happy and healthy. This should go without saying.
The medium goal was to PR the half marathon distance, which I achieved, while also running this particular race, on a challenging course, 10 minutes faster than I had 10 years earlier, and younger. This is great and something to be super proud of. But it wasn't what I set out to achieve when I signed up for the race.
My reach goal was to run a time of 1:35, which gave me a great chance at a first place age group and division finish. Looking at the results after the race, that time would have earned me that top spot with minutes to spare. But I did not achieve this goal. I ran a time of 1:46:47 placing 6th in my age group.
So even though I had what should be considered a great day with a PR, I was disappointed. And with some time to reflect, I think it comes down to one simple fact, I didn't want it enough, I didn't believe in it enough. My training was spot on. I was rested and healthy going into the race. There is absolutely no reason I could not achieve the goal other than the simple fact that I hadn't 100% bought into it. Because I gave myself an out with a mid-tier goal that was still highly respectable, I never stood a chance of achieving the top tier goal. Never. It wasn't like I started strong in pursuit of 1:35 and then something went sideways. From the day I signed up for the race all the way through the finish line I did not mentally position myself to achieve that goal of a 1:35 finish.
This was a valuable lesson for me as an athlete and as a coach. And as I set my sights on some late summer and fall races, I look forward to setting and achieving great goals, including this one!
Soleful’s Mid-Year Race Recap
As we always say, it is equally worthwhile to celebrate what you have already achieved while also looking forward to where you are going.
With that said, we are so excited to share Soleful's mid-year race recap in a snapshot and photos. While this is a relatively event specific look back at 2024 so far, our Soleful athletes at all levels, ages and abilities have been accomplishing tremendous things beyond racing, too.
Some highlights from the first half of the year so far include the following:
Running start: In it’s third year, the running series at La Grange continued with events in January and April
Kick off the New Year: In unplanned but matching Soleful hats, Carla and Gina raced a January 1 event
Strides for Hope 5K: Benefitting the Equestrian Aid Foundation, this race is Florida based in February and Soleful’s Founder and CEO took a first place division finish while also having the opportunity to participate in the event with family and friends
Green is the New Blue: Learning about this initiative during the Strides for Hope 5K, Soleful is now collaborating on sustainable sport initiatives to reduce plastic waste by encouraging reusable bottles in running and at races and events
Magical half marathon: Gina completed her first half marathon this winter, the Disney Princess Half Marathon at Walt Disney World and plans to run it again next year
Annapolis Running Fest: Dominic and Eric braved cold, wind and rain to race this scenic course in this coastal Maryland town
MONUMENTal PR: Kimberly achieved a major personal best half marathon time in March racing the Rock ‘n’ Roll DC half
Virginia Beach 8K: Brittany raced the Virginia Beach Boardwalk in this annual event, one of many races for her this year
ShamROCK Marathon: Lucy raced her very first marathon on St. Patrick’s Day in Virginia Beach, crossing the 26.2-mile finish line on the Virginia Beach boardwalk
Fast times in Charlottesville: Long-time Soleful athlete and marathoner Kyle tried out a new distance this spring, racing and PRing the Charlottesville 10-miler
Rain, rain did not go away: It was a rainy spring race season and Carla and Kimberly ran an extremely muddy all-terrain Marine Corps 17.75K in Prince William Forest Park
Vines, wines and finish lines: Megan raced her first 5K in the April Soleful Running Series 5K at The Winery at La Grange
Bite of the big apple: A spring visit to New York City provided an opportunity to see two Soleful athletes — Keith and CJ — and to cheer on CJ’s family in a 4-miler race
Saturday blues in May: Megan raced her second ever 5K and earned a blue first place ribbon in her age group
Record day for Soleful: The Marine Corps Historic Half on May 19 in Fredericksburg was star-studded for Soleful athletes, with Carla earning a PR, Kimberly moving one step closer to the Distinguished Participant medal, Carol returning to running after a multi-year hiatus, Nick completing his first ever half marathon and Soleful CEO and Founder earning a PR and 6th place age group finish
Challenge accepted: CJ earned a personal best time in his second year running the JP Morgan Chase Corporate Challenge on a hilly Central Park course in NYC
More miles in June: On his quest for a 5K PR, CJ completed a local 5K as a part of his training plan alongside his family
Chasing PRs and Medals: Eric earned a first place age group finish and medal in the Georgetown 10K
Vacation race vibes: As one of many races for her this year, Brittany completed a 5K race while on vacation this June
While this is a race-specific update, we celebrate ALL of our Soleful runners, and that includes multi-sport, youth, high school, collegiate, adult, first-timers, runners returning to the sport, recreational runners and more. We have seen athletes secure top spots on their sports teams, earn all-state and all-conference honors and make it to division championships. We have seen runners take their first step. Their fastest step. Their most meaningful step. We celebrate and support our Soleful athletes every single step of the way.
So much to celebrate — From our heart and sole, thank you so much to every person who makes it possible to move our Soleful mission forward!
Soleful Running Series Grows with April, July Events
The Soleful Running Series in collaboration and partnership with The Winery at La Grange in Haymarket, Virginia started in 2022 and continued to grow this year with events in April and July and future events upcoming.
The 5K running event takes guests on a scenic and fun 3.1-mile cross country style course through the vines on this historic property.
Runners receive a glass of wine as well as a custom shirt or wine glass specific to the event and the next run is scheduled for Saturday, October 19.
Tickets can be purchased by visiting: https://wineryatlagrange.orderport.net/product-details/1206/Soleful-Run-Series-at-La-Grange-2024-October
Record Day for Soleful Athletes at Marine Corps Historic Half
The May 2024 Marine Corps Marathon in downtown Fredericksburg, Virginia was one for the record books this year, with multiple Soleful athletes participating.
This event was one of many races Soleful athletes are competing in this year and saw several highlights as runners crossed the finish line, including:
Carla earned a half marathon PR and is on her path to running her first full marathon — Marine Corps — in October 2025.
Carol returned to running with this race, crushing the hilly 13.1 mile course after a pause on running for several years.
Kimberly crossed many finish lines this year already, she is training for her first marathon — Marine Corps — in October of this year and her countless races put her on the path for a Distinguished Participant medal, an honor awarded by the Marine Corps Marathon for athletes who completed a select number of races in one calendar year.
Soleful’s own Michelle Pais also raced this event, setting a personal record and earning a 6th place age group finish.
Running Series at La Grange Offers Vines, Wines, Finish Lines
It’s vines, wines and finish lines at The Winery at La Grange, where the vineyard hosts tons of events year round including an ongoing 5K running series all four seasons in collaboration with a local running and coaching company Soleful.
Tucked away on peaceful and picturesque Antioch Road in Haymarket, La Grange is home to a historic manor house, gorgeous grounds, breathtaking views, award-winning wine and an ambiance that naturally lends itself to memories, moments and, in the case of the running series, miles.
“The runs are a great way to get fresh air, explore the vineyards and experience all that Virginian Wine Country has to offer,” says Connor Duszynski, the Social Media Marketing Coordinator for The Winery at La Grange.
In partnership with Soleful Running & Coaching, The Winery at La Grange started the running series in 2022 and has hosted eight events so far. One more run is scheduled later this year (October 19).
The runs not only include the intrinsically positive benefits of running and walking for fitness, health and wellness, but they also offer an opportunity to socialize, see existing friends and make new ones in a setting that is incredibly inclusive, fun and welcoming. The 3.1-mile course is cross-country style and winds around the rolling hills of the grassy vineyard as well as along the vines.
With one run scheduled each season — winter, spring, summer, fall — the 5K offers a special up-close chance to see the grapes growing at various stages throughout the year. Laughter and cheers fill the fresh air as runners and walkers cross the finish line where they are then invited to enjoy a glass of wine and all that The Winery at La Grange has to offer.
For this and all occasions, The Winery at La Grange is a perfect place to spend an afternoon. On any given day, you will see families and friends with dogs dotting the picnic tabled landscape enjoying great wine, conversation and oftentimes live music. The manor house transports visitors back in time with framed letters and more along with a present-day tasting room that is always bustling with atmosphere and activity as well as an adjacent barrel room that offers tours.
Evidenced by all of this, the running series is just one of many activities visitors can enjoy throughout the year. Keeping with the fun and fit theme, one of these events includes the much-loved K9s in the Vines, with the next of these scheduled for June 8. For K9s in the Vines, guests get to bring their furry friends for a special dog walk and tasting throughout the vineyard that includes stations, samples, vendors and adoptable dogs.
“Not only are these events great opportunities to walk the dogs through the vineyard, but it's also a great way to support our friends at Lost Dog & Cat Rescue Foundation, who we partner with for these events,” says Duszynski. "They always try to bring a few adoptable rescues with them in case our guests are interested in adopting.”
These events, among the many others offered by The Winery at La Grange throughout the year, provide an amazing opportunity to see a beautiful and historic property. Steeped in history and charm, simply visiting the venue is an event all on its own.
The current winery was established in 2006, but the history of the location and the land far pre-date that.
“Our property has a rich history unlike any other,” Duszynski says. “The original La Grange property was carved out of Robert ‘King’ Carter's original Bull Run Tract from the early to mid-1600s. The La Grange property gets its name from Château de La Grange in Lorraine, France (not far from Luxembourg).”
The vineyards, tastings and wine club carry the names Benoni Harrison and his wife Catherine, a nod to some of the storied past associated with the property.
“In 1790, our manor house was constructed by George Green and by April 12,1800, the cornerstone was laid at the La Grange Spring House,” Duszynski says. “In 1827, Benoni Harrison and his wife Catherine acquired the La Grange property through the courts. They're still regarded as some of our most renowned previous owners, as we name our vineyards, tastings, and Wine Club after them. The Harrisons owned the property through the Civil War, and our manor house was actually converted into a field hospital for both Union and Confederate soldiers during the Battles of Bull Run.”
From there, after the Harrisons passed, the property changed ownership a number of times throughout the year before the current day.
“Shortly after our winery was established in 2006, the American Civil War Commission commissioned a wine from us to commemorate the 150th Anniversary of the war,” Duszynski says. “Our winemaker created the General's Battlefield Red (we're on its sixth iteration), which we still serve and sell today.”
And new history is always in the making here at The Winery at La Grange, where the wonderful team continues to craft creations in the way of wine, events and spaces, including a new event center added a few years ago that can accommodate up to 150 guests.
“The Event Center makes for an excellent multipurpose space that houses our Wine Dinners, pairings, industry events, local markets, weddings, corporate events and more,” Duszynski says.
It is outside in front of this Event Center, one Saturday morning each season, that The Soleful Running Series in partnership with The Winery at La Grange gather to kickoff a fun 5K in and around the vines. Tickets include a glass of wine and a participant event shirt. Discounted registration is available for the under 21 crowd. To learn more about this and all of the exciting events at The Winery at La Grange, visit their website at https://wineryatlagrange.com/
—
This article was originally written by Michelle Pais for publication in Haymarket / Gainesville Lifestyle Magazine
The Power of Positive Thought
9 years ago! The photo on the left was taken on this day nine years ago when I broke both ankles, dislocated one ankle and broke every metatarsal in one foot in a non-running related random accident hopping over a short stone wall between the beach and the boardwalk while traveling in Miami. The photo on the right is me after racing a sub 2-hour half marathon in Manhattan less than a year later.
On the day of the injury, with the help of Owen, my very dear friend in this picture, we took an Uber (as you do) to the emergency room where I received immediate and phenomenal care from a fast-acting doctor who first put my dislocated ankle back in place (so painful) and then proceeded to kindly but in no uncertain terms tell me I would likely never run again and may struggle to even walk as I was accustomed to. I’m pretty sure I was in complete and total shock but Owen didn’t hesitate to tell this doctor that would just not do, that I was a runner and needed to be put back together good as new.
The doctor put me in a cast on the left (broken ankle and foot) and a boot on the right (dislocated and broken ankle), told me I wasn’t able to fly home for three days until the swelling subsided and sent me on my way in a wheelchair back to my oceanfront hotel room where I would wait it out until getting back to Virginia to receive longer term care.
As the disbelief wore off and the reality set in I realized I couldn’t change the situation but I could choose how to handle it. In that moment I made the decision I would stay positive no matter what. It wasn’t some passive thought it was a deliberate and conscious decision to approach this with strength and a smile. And that’s what I did, starting with the very next night where I put on a little black dress and wheeled myself to a very fancy dinner at the Versace Mansion in South Beach.
It was a long, non-linear road to recovery requiring, fortunately, no surgery but a tremendous amount of time and patience. During these many months, I embraced upper body strength workouts that I still use to this day, I worked (from home) as hard as I ever had in my career and was promoted to COO in my company at the time and less than one year from the time of injury I moved to Manhattan and raced a sub 2-hour half marathon through the streets of New York City.
I feel absolutely certain it was my mindset more than anything else that resulted in a full and complete total recovery. I don’t talk about this very often but I think it’s a worthwhile story to share for that very reason. It also really reminded me how much I love running. Facing this fear of potentially losing something I treasure and cherish so much filled me with dedication and determination to do everything in my power to get back to running. I came out of that injury mentally and physically stronger, happier and healthier than ever and the coping skills and power of the mind I learned and used during that time are things I apply to all aspects of my life to this day.
This experience inspired me to chase my dreams, start my own coaching business and share my love of running with others. I think going through this has equipped me with the unique ability to really support and relate to the athletes I train on so many levels in life and running no matter what they are navigating.
What I see more than anything when I look at both of these photos is I am smiling. We cannot always control what happens but we can control how we react to it and I think that mindset can make all the different. Power of positive thought!
Intervals for Experienced Runners
Good morning and happy gorgeous Tuesday! Let's talk about intervals. This type of training is very demanding and should be reserved for experienced runners near the top of the pyramid or close to peak performance. Essentially, interval training is fast running with little rest and the benefits include:
Efficient use of oxygen
Improved fast twitch muscle ability
More efficient running form
Patience while managing physical discomfort
Increased strength
When we think of speed work, we have fartlek (speed play), tempo (steady state) and intervals (specificity).
The key word and what specifically sets intervals apart from other speed work is "specificity." Variables can include distance, speed/time, duration/distance, repetitions. Intervals should be done on flat, even terrain. This can include a track or a paved path, for example.
Intervals are generally thought of as an uncomfortable pace at a speed that is harder and harder to handle over longer distances. These sharpening sessions help us adapt to a race-specific goal. Once again, emphasizing that intervals are extremely demanding and, like any workout, do have the risk of injury and fatigue. Intervals are intended for experienced athletes running more than 20 miles per week who have completed strength running training (tempo, hills, fartlek) and have a strong base of at least 500 miles. Intervals are not intended for beginner or novice runners. And even experienced runners benefit from training with a coach when it comes to intervals in parallel to overall training and effort sessions.
It is useful to think of intervals in two categories — long intervals (~800m-2000m) and short intervals (~800m and less). In interval training, the recovery portion is often half of the interval, whether that is measured in duration (resting recovery) or distance (active recovery).
So, what does this principle look like in practice? Let's take a look at my personal half marathon training that includes an interval workout scheduled for today.
Incredibly important reminder: training varies from person to person and the workouts will be tailored to level, ability, experience and goal. My interval workout will NOT be the same as yours. A coach can help you design the happiest, healthiest, most effective and appropriate training plan and workout for you.
My half marathon goal is a PR of 1:35, meaning my interval pacing should come in around 5:57/mile for short intervals and 6:28/mile for long intervals.
My workout today will, as always, include a warmup, cooldown and stretching. My total mileage will come in at 5 miles and will consist of 800m repeats at goal race pace and faster with recovery that is half the interval.
Health and safety are always the top priority so with this and any workout we will challenge ourselves but also remain incredibly diligent and mindful of how we are feeling. If there is any pain at any point, we will stop immediately and reevaluate. This applies to any and all workouts.
Most importantly, be safe AND have fun! Find joy in the workout!
If you want to know how to apply these concepts to your running, we would love to hear from you! Happy running.
Sole Searching
If you have been following along, you will know we have been running in the ASICS Gel Nimbus since it debuted in 1999! In all honesty, we hesitated in the early days because the shoe was a bit "boring" looking compared to others on the market. We bounced around but ultimately realized this was the best fit and feel for our feet. And over the years, ASICS has come out with so many different colors and variations to choose from, vastly improved from the plain basics back in the beginning.
A whole lot goes into running injury-free and the right shoe for you is a big part of that. This brand and shoe carried us through so many training cycles, runs, races, distances with tremendous success in terms of performance and recovery. It has been a good shoe and the decision to switch has been daunting, to say the least. Everyone is different, we cannot possibly emphasize that enough. The shoe that is right for us may not be the best fit for you. A local running store can help and even as a coach we often turn to their expertise, too.
For us, we like a firmer more responsive shoe. It's important to draw the distinction here that this is not necessarily about lightweight and speed. Depending on your running goals, these elements may also be important to you, but the firmer, responsive fit for us is really about how it feels.
For 25 years, the ASICS Gel Nimbus was that shoe for us. So much so that we had the shoe on auto re-order every 500 miles. So, imagine our surprise when several months ago our beloved shoe arrives, we open the box and we see something almost unrecognizable. The updated cushion in the sole of the ASICS Gel Nimbus 25s (and 26s) is so drastic we could tell before even putting the shoes on our feet. Shoe technology has come a long way and if you are replacing your current running shoes with the same shoe the time to break them in is next to nothing. When we put these redesigns on and ran, we noticed the differences immediately. That was a tough run and an even tougher recovery. We felt tightness and soreness like we never experience. Over time, just like when you get a brand new type of shoe, we adapted and adjusted and the runs went back to “normal” for us. But even then, we knew, this was no longer the shoe for us. We are in the business of running and coaching not shoe marketing and manufacturing but it does leave us wondering why ASICS would change a tried and true classic instead of simply creating a new line, but that’s not for us to know or decide.
So, the “sole” searching began and not really knowing where to start after 25 years in the same shoe, we turned to the experts at The Running Store in Gainesville. Tremendous credit to them for hearing and understanding our concerns with the ASICS redesign, listening and learning about our running style and preferences and recommending two options to choose from: The Brooks Ghost or the New Balance 880s.
We did some of our own research as well and went into the store this week set on the Ghost. As always, the kind, welcoming and knowledgeable team at The Running Store ran us through the options, let us try on both, along with a few others, and then helped us make a confident and informed decision when we realized we actually really liked both choices. They were so nice as to even bring out a box of every single color they had in stock so we could pick our favorite. We ended up liking the NB 880s way more than expected, but as planned ultimately purchased the Brooks Ghost.
For over a decade, the Brooks Ghost has been on the recommended list from Runner’s World, who call this shoe “a tried-and-true daily trainer.” We hope so!
We ventured out in the new shoe for the first time this week and we are cautiously optimistic! Since this is an entirely new shoe for us, the adjustment process will take a little longer and look a little different than it has in the pace 25 years running in ASICS.
We will start with light runs at shorter distances while we get used to the new shoe. Breaking in a shoe is less about the shoe settling in and more about our bodies and feet adapting to the shoe. We will alternate between this shoe and the ASICS for a few weeks, gradually running in the Brooks more and more over faster, longer distances. Important to note, if you are going with an entirely new shoe, it is important to buy this while your current, older shoe is still in good enough condition that you can transition from one to the other over time.
We are excited to explore a new brand and the possibilities that come with it. We are hopeful the Brooks Ghost will be as good to us for the next 25 years as the ASCIS Gel Nimbus was for the past 25 years. Happy running!
Tips to Weather the Rain in a Race
Good morning and happy Friday! OK, racers, we have a very rainy Saturday on tap. No two ways about it, tomorrow is going to be wet and windy. But, not to worry, where there is a will there is a way. You have trained. You are ready. The weather will be no match for your hard work and prep planning for tomorrow. So go out and have fun remembering that the races in the quirky conditions are sometimes the most memorable!
We have runners racing the Marine Corps 17.75K and the Charlottesville Ten Miler tomorrow and both are shaping up to be soggy so here are some tips to make the most of the conditions.
Clothing
Dress for how you think you will feel 5 to 10 minutes into the run, we sometimes tend to overdress for rainy conditions and end up feeling uncomfortably hot once we settle into our run
Layers are an option for warmth at the start and to keep your inner layer dry but think through what you will do with the layers as you remove them, whether it’s tying them around your waist, handing them off to a friend or family member spectating at a point on the course or discarding them
The outer layer should be lightweight and water resistant but also breathable so you don’t overheat underneath
Wear sweat wicking or water resistant clothing that is also intended for sport, running specifically, this will help to keep you as comfortable as possible even though it will still be wet
Wear something warm and dry to the start that you may be comfortable discarding right before you start running - this should be something you don’t care to keep and oftentimes race organizers are good about donating these items
Have a clothing plan for after the race as you will want to get out of the wet clothes as soon as possible for dryness, warmth and to avoid things like chafing - if you drove to the race or it is any distance away from home, bring these items with you and plan to change before you drive home
Also bring a towel with you to leave in the car so you can dry your arms, legs and anything that was exposed during the run
Bottom layer should also be sweat wicking and depending on temperature and personal preference runner’s choice on running pants or leggings versus shorts
Socks
Think about the socks you will wear and while these do not necessarily need to specifically be waterproof, they should be good athletic socks that are sweat wicking and won’t sop up all the rain that will inevitably end up in your shoes
Shoes
Depending on the terrain, you do not need special shoes for running in the rain though you should think through traction and your shoes (in all conditions) should have a good grip
If you have an older pair of shoes that are still in race-ready condition and good enough quality still to run in, you can opt for these to keep your more current rotation dry for future use but we tend to suggest running in what you have most recently been training in
Have a plan for drying out your shoes after the race so they are ready for your next run, in other words, don’t just throw them in the back of your car after the race and forget about them for a few days, not only will that be smelly the shoes won’t be dry and ready next time you need them
Hat
Consider wearing a hat to keep the rain from falling into your face and eyes and this affects what we see but also creates a distraction where we are constantly wiping our forehead and that changes our running form and pace
Electronics
If you plan to run with your phone, make sure you have a bag or something waterproof
If you run with air pods, ear buds or any other listening device, be aware these may be affected or even damaged in rain especially downpour conditions, so plan accordingly
Running watches are often quite resilient, but check the manufacturer recommendations for your particular type
Footing & Terrain
Where possible, try to avoid puddles to keep your shoes and feet as dry as possible
Depending on race start and temperature at that time, careful for potentially icy conditions and even in warmer weather watch for slippery spots in the rain
In all types of terrain, and especially on trails or uneven footing, use caution with reduced visibility and keep a look out for changes in pavement, sidewalks, tree roots, pot holes, etc.
Overall Conditions
No matter the conditions, these play an important role in our overall run, so plan ahead and adjust your race day strategy to mirror the weather you will face. There is always a solution, always a way if you keep an open mind and are prepared. In rain, cold and wind be mindful this may slow your pace while your effort still feels the same, so go into the race accepting of that and remember, everyone is in the same boat!
Smile, soak up the day, rain and all, and happy running!
Tips on Safety While Running
I wish we lived in a world where it was not necessary to even need to write about safety while running. Unfortunately, we do not live in that world. We live in a world where tragic headlines and heartbreakingly sad news far too often remind us that we can never be too cautious and my whole entire heart goes out to the individuals, family and friends of anyone who has ever been affected.
If you follow Soleful you know we approach life and running with a sunny disposition and an extremely positive outlook, so a post like this is a departure for us and we do not write this to be alarmist rather to be realistic that we sadly live in a world where safety while running must always be at the top of our minds and with every single step we should be looking out for ourselves and for others. We should live in a world where we can go on a run anywhere, anytime, any circumstances. But we don’t. And even if we take every single precaution, there is still a risk. It’s sad and it’s scary and it is absolutely unacceptable. But it is the world we live in and even though you probably already know and do all of these things, I felt compelled to write this, to share these safety suggestions and to share a personal story of my own.
At Soleful, our mission is to inspire a healthy and active lifestyle, to bring joy to others through running and to encourage people to go outside and get moving. We stand by these goals but we do so with a heightened awareness and emphasis around safety while running.
I want to share a story with you and also some safety tips.
One year ago, I was on a walk and I was followed by a person in a car. It was the middle of the day, broad daylight on a sidewalk along a busy road surrounded by businesses and houses. I think it is important to set the scene because we should always be alert whatever our setting. On this day, my guard was entirely down. It didn’t even remotely occur to me someone would be brazen enough to follow me in such a public place. Our instincts are incredibly powerful and we should always listen to what they are trying to tell us. Even if we later feel or find that we were being overly cautious, that’s far better than the alternatives.
In this situation, my instincts kicked in and indicated to me that someone was following me. Even still, I tried to shrug it off at first, telling myself it was likely a coincidence or maybe they were lost or perhaps they were having car trouble. In my mind, I kept trying to rationalize something that clearly was not right. I include this because it’s normal to feel this way but also incredibly important to remember that if something feels wrong it probably is. Trust your instincts, they are there for a reason.
The car continued to follow me so I started to make a series of turns, always being sure to stay as close to the main road, homes or businesses as possible. They continued to follow me, making every turn I made, turning around multiple times to keep following me. They slowed almost to a stop at several points, leaned out the window, leered at me and took my picture. Eventually I was able to turn onto a busy pedestrian walkway so they lost sight of me and I waited until they drove away.
There was no logical explanation for their unacceptable behavior, yet in my mind I kept trying to find reason in their actions. I felt helpless even though I kept telling myself “nothing actually happened.” But, when I stop to really think about it, something did happen. I was followed and that is not OK. At first, I found myself wondering what I did wrong, what I could have done differently, how I should have reacted and even now I have to remind myself they were in the wrong, not me. I initially felt guilty thinking about calling the police, but fortunately with the support of family and friends, I did report the incident. The officer was incredibly compassionate and kind and reminded me how important it was for me to report something like this for my safety and, similarly, for the safety of others.
To this day, I continue to see police patrolling the area where I was followed and I am grateful my report was taken so seriously. I am incredibly fortunate that my story didn’t end a different way and it serves as a constant reminder that safety while running is of paramount importance and we can never be too careful.
As you can see from my own story, sometimes these things are easier said than done and sometimes we do all of these things and something still happens but I hope these tips are a helpful refresher:
Do not post your maps on whatever running tracker you use and most certainly do not post your starting and ending point especially if it is your home
If you choose to post your runs, ensure your privacy settings put you in control of who can see what information
Be cautious about public posts and how much information you share about where you run and when you run
Trust your instincts always, immediately and without hesitation
Stay alert and remain aware of who and what is around you
If you wear headphones, be sure you can still hear your surroundings
Let family or a friend know you are going on a run, your route and estimated duration
Take your phone and enable an alert system or carry a personal safety alarm
If you see something suspicious, say something
Look out for yourself and others
Consider running with another person or in a group
Use caution when picking the route and think about the lightning, the visibility and the time of day
Know what is accessible in terms of shelter or safety on your route
Think through ahead of time what your safety plan is if necessary
If you notice something or if something happens, report it with as much detail as you were safely able to gather
Be kind to yourself, it is your right to go for a run, it is your right to feel secure and if you find yourself in a situation that does not feel safe remember that is the fault of the other person, you have done nothing wrong
Safe running.
Riders, Runners Race for Great Cause
On Presidents’ Day Monday, The Equestrian Aid Foundation hosted their third annual Strides for Hope 5K walk / run in Wellington, Florida. One of the many things we love about running and racing is the amazing ability it has to bring together the community for a fun and active morning to benefit an incredible cause. This superbly organized equestrian-centric event brought out riders and runners alike with an abundance of smiles, energy and enthusiasm. With hundreds registered at all ages, levels and abilities, including many in awesome costumes, the atmosphere was supercharged and electric. 10/10 highly recommend this race and looking forward to running it again next year.
Some of the race highlights, and there were many, include:
Great communication prior to, up to and after the event
Seamless packet pickup that includes a morning-of option
Awesome participant shirt and great finisher medal
Fun, happy community-centric atmosphere
Super inspiring, eye-catching, motivational mile markers
Wonderful on-course support and post-race treats
Phenomenal photography and great social media posts and presence
On-time start (runners LOVE this!)
Pre-race organized group stretching
Well organized with incredibly kind and responsive team
Great turnout with ~400 registered
Fun, fun, fun!!!!!
Stay warm and active this winter with these local options
Warm up this winter with fun and fitness at these local venues that offer options to exercise, swim, golf, hike and more.
An active lifestyle helps support health and happiness, and when workouts are accessible and enjoyable, they are far more likely to become and remain a part of an ongoing routine.
This time of year in Fauquier County, while beautiful, it can also be unpredictable when it comes to the weather. Recent weeks have demonstrated exactly that, with multiple snowstorms followed by 70-degree days. Tapping into a toolkit of neat and nearby exercise choices will help keep training on track even when cold conditions threaten to derail otherwise productive intentions.
These activities can keep you moving all winter and also offer a ton of additional benefits:
• Adding variety into workouts stimulates the mind, builds strength and supports active recovery.
• Cross-training is an excellent supplement to a primary sport or go-to workout.
• Trying something for the first time increases confidence and teaches fresh skills.
The community-centered businesses featured here provide support along with an opportunity to see friends and make new ones.
When it comes to group exercise classes, the Old Town Athletic Campus was ahead of the curve when founded by two Warrenton locals in 1996, and they have been innovating and inspiring ever since.
When Old Town Athletic Campus originally opened its doors almost 30 years ago, the “C” stood for “Club” and has now changed to “Campus,” which fittingly describes the expansion that has grown to include a bigger footprint across numerous buildings. The name change also highlights an almost college campus-type feel of a longstanding institution that promotes knowledge, expertise and options when it comes to health and wellness.
Old Town Athletic Campus is a family-owned business, and owner Kim Forsten talks enthusiastically about the popularity of existing exercise options as well as the addition of focus areas that include nutrition along with stress and sleep management.
“We are always looking to really, really work with each client,” Forsten says.
Old Town Athletic Campus offers a fitness center along with group, small group, semi-private and one-on-one training, instruction and classes, yoga, spinning, pilates, sports performance and kids care as well as special events throughout the year.
The facility and programming remains committed to extraordinary experiences that motivate movement, and their reach extends beyond their campus to include Old Town Athletic Campus Adventure, which aims to achieve experience-based fitness through fun things like tubing, hiking, cycling and more.
The Warrenton Aquatic & Recreation Facility has various trails on the property.
Michelle Pais | For FauquierNow
If you’re looking for water this winter but want to stay indoors, the nearby Warrenton Aquatic and Recreation Facility (WARF) has you covered.
When the WARF opened to the community in 2007, it did so with a goal of meeting the increasing recreational interest of a growing population.
Offering state-of-the-art facilities, including multiple fitness rooms that are utilized by individuals as well as for group classes, what really sets the WARF apart is the indoor competition pool. Additionally, the WARF has a spa, leisure pool, lazy river and water slide creating an atmosphere and space where there is something for everyone.
“We offer a variety of memberships,” says Kelly Koernig, director of parks and recreation, including resident, county, non-county, day, month and year along with group fitness passes. There is something for all schedules, budgets and fitness interests.
The WARF is also always looking to improve upon their facilities and offerings, including new flooring upgrades and pop-up classes, to name a few recent additions.
Outside, for milder winter days and year-round, the WARF is also home to paved hiking paths, an inline skating rink, skate park and recreational fields.
Winter is a wonderful time for skill building for anyone looking to learn a new sport or fine tune a familiar activity. The driving range at GolfSpot29 and the indoor simulators at Chestnut Forks, both in Warrenton, bring fun and fitness together year-round.
GolfSpot29 features 10 heated, weather-protected hitting bays with touchscreens, 27 open-air bays and 10 grass bays.
“We opened GolfSpot29 to provide a golf location in our county that provides a fun family experience without spending hundreds of dollars at the golf course or TopGolf,” says Barry McMahon, owner of Irish Golf Academy and one of the founders and collaborators behind this new driving range in Fauquier County.
Both locations offer a fun, enjoyable experience in a warm and welcoming environment with cutting-edge technology. To learn more about the different types of technology used at each location, visit the GolfSpot29 website or, better yet, stop by to see for yourself.
GolfSpot29 is open 10 a.m. to dusk every day all winter, and the indoor simulators at Chestnut Forks are open 10 a.m. to 9 p.m. Monday through Friday, 8 a.m. to 3 p.m. on Saturdays, closed on Sundays.
“I want more kids in nature,” McMahon says. “Taking golf lessons or practicing all winter long is a must to enjoy golf outdoors. I provide a technology-based golf business to help golfers get better at the game. But our main purpose is to grow the game and get more people to the golf course/outside in nature.”
Both locations are enjoyed by all ages and walks of life. In addition to the driving range and indoor simulators, other offerings from GolfSpot29 and Irish Golf Academy include golf tours to Ireland, golf instruction for all ages with certified instructors, club fittings, leagues, junior camps, games and family fun.
“Growing up in Ireland, we had to put our golf clubs away for the winter months. If I had been given the opportunity to practice and enjoy the game for 12 months, I feel my game would have prospered at a much quicker rate,” McMahon says. “Golf technology has come so far, everyone can benefit and improve their game at a much quicker pace. GolfSpot29 offers heated bays, drinks, food and technology -- it feels like June every day at both our locations.”
There are so many ways to stay active and have fun this winter and year-round right here in our county -- enjoy!
—
As a columnist for FauquierNow, this was originally written by me for Fit in Fauquier, our fitness and well-being column.
Weathering Winter: Tips for Running This Time of Year
Following a mild fall and early winter, extreme cold, snow and ice arrived in Virginia this week and we thought this would be a great time to remind you of some of Soleful’s seasonal running recommendations.
The change of seasons is a beautiful thing, embrace the beauty and wonders of winter and while we strongly encourage you to be well prepared we also urge you to bundle and go explore, there is so much to see and do while staying active year round.
Be prepared and have fun:
Keep those extremities covered, paying careful attention to hands, ears and feet — invest in a great hat, pair of gloves and socks.
Dress in layers because believe it or not you will warm up — make sure your inner layer pulls the sweat and moisture away from your body and the outer layer protects you from rain, snow or wind.
Change out of wet, sweaty clothes as soon as possible following your outdoor activity — if shoes are wet from the footing, be sure to dry them out fully and properly prior to your next run.
Hydrating is always important and in the winter you need to take a more proactive approach because you may not feel as thirsty in the cold versus the heat, but getting plenty of fluids is still super important.
Be patient and kind with yourself — just like in the heat of the summer, cold weather winter months take time for acclimatization, it’s OK if these runs feel a little more labored, think more about rate of perceived effort more than actual pace or distance.
Use your best judgement and be cautious and conservative with your workouts — stay close to home or in a public or well populated area with support or shelter if need be, stick to a route you know well and be sure someone knows you are going for a run, where you plan to go and how long you plan to be gone.
Have a way to communicate if you need help but also know that in extreme cold, cell phones and devices may not work as well or at all, so be prepared, have a plan and be careful.
Check and double check the forecast and if conditions deteriorate, it’s OK and even encouraged to make different training plans for that day — a coach can help with this!
Use extreme caution and care with the footing — in the winter, frozen terrain is much firmer and sometimes tougher to run on, so be mindful of how this makes your feet and body feel, you may face snow-covered conditions, which are slippery and can also cover up uneven terrain, and you might encounter ice even if the surface looks dry or clear, all of these things can also affect our running form, so it’s important to take your time.
Even though it is cold out, you still need to prioritize your cooldown at the end of the activity — The warmup and cooldown are vital parts of your workout both mentally and physically and can be designed to be efficient and effective.
Set a goal — Having a milestone you are working towards is an excellent way to keep your training on track when the weather tempts you otherwise, a coach or running group are other excellent ways to stay focused, find motivation and, most importantly, have fun.
This time of year brings with it an abundant beauty in scenery, landscape, nature and sounds. Embrace the beauty that is wintertime and enjoy the journey! Happy (and safe!) running :)
Strong Start for Soleful’s 2024 Running Series
Now in its third year, Soleful’s Running Series in wonderful partnership with The Winery at La Grange started off strong with the first event for 2024 on a blue skies, abundant sunshine winter day Saturday, January 13. After a false start the weekend prior with winter weather forecast, the rescheduled date did not disappoint.
Runners, walkers and dogs joined in for a fun, scenic, hilly and somewhat muddy course through a gorgeous vineyard on a historic property. Last year, participants received a unique wine glass for each of the four events they joined, along with a glass of wine for those 21+. This year, participants receive a T-Shirt for each event.
Join the fun to collect all four T-Shirts, the upcoming events are as follows:
Saturday, April 13
Saturday, July 13
Saturday, October 19
Give the Gift of Health & Wellness
During the holiday season and all year, the greatest gift you can give yourself and others is health and happiness. Well-being is the gift that keeps on giving, so whether you are shopping for an experienced athlete or someone entirely new to fitness, we put together a gift guide for the runners, walkers and workout enthusiasts in your life so they can keep their goals on track every step of the way.
When it comes to knowledge, experience, training, races and great gear, you have several local options, including The Running Store in nearby Gainesville and PR Run & Walk with nine locations in Northern Virginia and one near Richmond.
Family-owned and locally-based, PR Run & Walk "opened in the spring of 2003 in Loudoun County with the goal of sharing our passion for an active lifestyle with the community,” according to their website. “We're your starting line for gear, advice, inspiration, community, and friendship.”
“When shopping for walkers and runners you can go two ways,” says Lauren Haislip, =PR= Marketing Manager. “Either gift them a product, or gift them an experience. At PR we offer many races and training programs that are perfect gifts for the runner/walker in your life. Also if you have no idea what to get someone, a gift card is always a great option, that way they can come into the store and go through our fitting process themselves and find the perfect shoes for their feet.”
In addition to great gear and training programs, PR Run & Walk also offers a fun and robust calendar filled with races of various distances and locations year-round. Give the gift of an experience this holiday season and sign up to run a race together with friends and family. These events are always incredibly well organized with fun swag and brag-worthy medals!
“We have a Race Pass (4 entries for $135) or a Race Pass Plus (4 races + a gift card for footwear) for $255,” Haislip says. “This is a great gift for the holidays.”
Serving the community since 2007, The Running Store offers a warm welcome and incredible insight. Customers can expect an entirely curated shopping journey depending on what they are looking for. And, if you don’t know exactly what you are looking for, not to worry because they are there to help.
“We celebrated our sweet 16 last month, which makes me very proud,” says Ian Connor, owner of The Running Store. “Any small business these days that has an anniversary is a special thing. Our evolution has led us to being, what I believe, is one of the best sit and fit footwear stores in the country.”
Although it is not their sole focus, shoes are one of The Running Store’s specialties and areas of expertise. They carry the top brands and are well-versed on the latest trends but best of all they are able to draw on a depth of technology and training so they can put customers in the right shoe when it comes to look, fit, feel and performance. Shoes are a very personal choice so our recommendation here is to seek the informed guidance of The Running Store. And for a post-run recovery shoe, we recommend the OOFOS, which they carry in multiple colors, varieties and sizes.
“The majority of our sales are not to runners, but simply the individual that values their bodies and actual human interaction,” Connor says.
The same is true at PR Run & Walk, where Haislip says “many of our customers are not actually runners and use our shoes for walking, going to the gym, walking the dog, wearing at work, etc. So even if you don't have a loved one who is a runner, everyone can benefit from our fit process and comfortable footwear.”
In addition to supporting small business and shopping local, there are plenty of additional reasons The Running Store and PR Run & Walk made the top of our "Nice List" this holiday shopping season, and the ability to interact with a kind and caring staff is definitely one of them.
“At =PR= we strive to give each customer a one-on-one, customized, experience," Haislip says. "We have a shoe fitting process that includes a 3D foot scan, pressure plate evaluation, and treadmill gait analysis. Customers can sign up for a running or walking fitting ahead of time or we also take walk-ins at any time! This high-tech process gives our expert staff extensive data on your feet which then helps them recommend the best footwear and products for you! In addition to footwear, our staff can advise you on apparel and accessories that will help elevate your comfort or performance.”
The Running Store also offers a high-tech fit process and gait analysis and on any given day, they are busy and bustling with activity. On a recent Tuesday this holiday season, customers of all ages, interests and abilities were seated along rows of shoes as sunlight filtered in through the windows and a knowledgeable team worked one-on-one with each person. Upon entering, I was greeted with so many smiles and had a chance to meet “Salty” the “Gu on a Shoe” — The Running Store’s fun and festive take on Elf on a Shelf. Gu is a gel that provides quick, effective and sustained energy for all types of activities and is among one of the many types of fuel, nutrition and hydration items offered at The Running Store.
Gu and other nutrition options make great stocking stuffers for the runner on your list along with socks, sunglasses, hats and water bottles. You can find all of these things and more at The Running Store. Our top picks include the super fun, super colorful, no slip, no bounce, all polarized goodr sunglasses. These are made specifically for certain sports and come with playful names and, best of all, a reasonable enough price tag you can get multiple pairs when it’s too tough to choose just one. Also in stock for this time of the year are TRS beanies and we recommend these, too!
Like the beanies, the majority of the clothing apparel at The Running Store is sourced from a single manufacturer and is TRS branded and exclusive to the shop, making it unique while also ensuring consistency in high quality, durability and reliability. There is something for every season and personality, ranging from short- and long-sleeve running shirts to leggings, pants, shorts and more. The clothing is comfortable while also built for movement, lots of use and longevity. With tons of styles and colors to choose from, there is certainly a fit that will fit for everyone on your list. One of our top picks: the TRS vest.
Brenden Velez, a runner and manager at The Running Store, says that while shoes and clothes make up two key categories for gifts and customers, technology and electronics are also very popular. This includes watches and listening devices for on the run and rollers, massagers and more for post-run recovery.
Whatever is on your running list this holiday season for yourself or others, The Running Store and PR Run & Walk have you covered head to toe. These gifts help to build confidence through gear, tools, training, inspiration, races, community and visualization. Gift cards are also always a great option.
And, if you need a few additional items this holiday season or year-round, these are a some others we recommend.
If you are looking to exercise the mind as well as the body, these are our top running-related book selections:
“Run Fast. Eat Slow.” by Shalane Flanagan and Elyse Kopecky
“Once a Runner” by John L. Parker, Jr.
“A Race Like No Other” by Liz Robbins
“26 Marathons” by Men Keflezighi with Scott Douglas
Cross training is an incredibly beneficial way to build strength, improve recovery and add mental and physical variety to workouts and these local options are great gift card or membership choices for the fitness friend or family member on your list:
Old Town Athletic Campus (OTAC)
Golf Spot 29
Warrenton Aquatic and Recreation Facility (WARF)
And stay tuned for our next Fit in Fauquier where we feature all three of the above!
This season and all year, give the gift of health and happiness. Invest in wellness and well-being, it is the gift that keeps on giving and you and everyone on your list is worth it.
The Running Store is located at 7343 Atlas Walk Way in Gainesville. Visit them in person or online at therunningstore.com/ and check them out on social media for the latest, greatest and to follow along on Salty's adventures.
PR Run & Walk has locations in Arlington, Burke, Fairfax, Leesburg, Ashburn, Reston, South Riding, Springfield, Vienna and Midlothian. Visit them in person or online at potomacriverrunning.com/ and check them out on social media.
—
As a columnist for FauquierNow, this was originally written by me for Fit in Fauquier, our fitness and well-being column.
Sleep Well, Dream Big
In order to dream, we need to sleep, so if you were looking for yet another reason sleep is so super important, consider this one of them!
When it comes to running, and to life, sleep is infinitely important and is directly tied to health, happiness and performance. As a coach, I am not exaggerating when I say lack of quality sleep is the number one reason I see athletes plateau and struggle with sluggishness, motivation and progress. Read that again: THE NUMBER ONE REASON. It’s not because they don’t put in the work. It’s not because they don’t have the skill or ability. It’s not because they don’t care. It’s because they are not getting enough of the proper sleep to support their performance. Period. Fortunately, we can fix this!
Sleep helps us repair and recover from the day and when we are well rested we have more focus, more energy and our muscles and minds are better equipped to tackle everything we encounter. So as you make progress on your 2024 resolutions, we urge you to include and prioritize sleep as a significant part of that. Easier said than done, trust me, we know. Just like with a fitness goal, don’t feel like you have to accomplish all of it, literally, overnight. Take small steps for a big impact. Here are some of our simple tips to get you started:
Sleep may seem like a passive activity, but you can take an active role in ensuring the quality and quantity of your rest
Routines set a natural body clock helping you to fall asleep and stay asleep easier and wake up feeling rested and refreshed — We adhere to a schedule for almost everything else in our life, sleep should be equally respected!
Start nice and easy — Select a target bedtime and wakeup range for every day — the range gives you flexibility and the target starts to create a routine, try to be consistent seven days a week even if you don’t have to be up by a particular time on a certain day.
An active day leads to a restful night — When we have a mentally and physically stimulating day, our bodies are primed for a good night’s sleep, so when you are on your run and you are thinking about distance or pace or race goals or fitness gains, also know that this exercise will lend itself to better sleep because you are genuinely tired and exercise has the added benefit of reducing stress, also resulting in better sleep.
This doesn’t mean you have to go, go, go all day — It’s all about balance!
Similarly significant, we must value relax days as these also aid in our mental and physical recovery and increase the impact of the active days.
Even on rest days, you can still engage the mind with an activity you enjoy — Read, write, call a friend, send a thank you note.
Reading is one of our favorite ways to keep our sleep schedule on track — When we have a good book we look forward to flipping through the pages each evening as we fall asleep and, added bonus, it limits screen time before bed and while we won’t belabor this point because we know you already know this, but screen time before bed is one of the biggest culprits for a less than ideal night’s sleep!
Only thing we will caution here is not to let yourself stay up too late when the book gets really good — Set a page limit for the evening and stick to it, even when the plot twist entices you to read on!
Be intentional about what you consume before bed, food and fuel are integral to nourish, replenish and recover but things like alcohol, sugar and caffeine especially in large quantities or in close proximity to bed can have a direct effect on our sleep — Be mindful of how these things make you feel and adjust accordingly.
Sometimes it’s tough to identify the exact culprit when it comes to interrupted sleep, so we find jotting down casual notes about how we feel when we wakeup each morning is helpful in identifying what works and what doesn’t
Most importantly, try not to stress about sleep. The fastest way to lose sleep is to overanalyze it, so stay calm, be calculated and know that the goal is to gradually and naturally build in some subtle elements that seamlessly nurture better sleep. Just like in running, start small, build momentum and find out what works for you.
More quality sleep helps our overall health, all aspects of our life and improves running and athletic performance. Why not give it a try? We are here and happy to help!
Sleep well and dream big!
Believing is Seeing
Visualization is an incredibly powerful tool when it comes to achieving our goals and it intrinsically ties into one of our coaching philosophies that believing is seeing. Sometimes, in order to believe in ourselves, we need someone else to believe in us first. One of my biggest believers my whole life is my grandma. She believes in me so wholeheartedly I can’t help but believe, too. She took me shopping for my first business suit. I was still in college and I was getting ready for an interview with Gannett in what I perceived to be their very fancy tower in McLean, Virginia. Gannett publishes USA TODAY along with hundreds of local media outlets and I remember thinking to myself that day, there is no way I am getting this job right out of college. In her kind, caring, comforting, quite persuasive personality my grandmother very calmly and subtly shopped with me that day but we did more than just buy a business suit. In this incredibly bold but balanced way she helped me to see beyond the interview, she showed me what it was going to look like when I got the job, which I did!
She has been helping me see success my whole life. Oh my gosh I am grateful. In running, like all things, she is super supportive. It makes me laugh because after every race one of the questions she always ask me is: “Did you win?” I literally laugh out loud. I’m like: “No, grandma, I did not win the New York City Marathon.” She doesn’t ask because she thinks winning is the most important thing. Hardly. She asks because in her head and heart she truly and sincerely believes I can win. Last year, I won the Old Bust Head Benefit 5K. Hundreds of people run this race. And I was the first place female finisher. I don’t say this to be boastful. I share this because I completely credit this win to visualization and I want to emphasize how helpful a tool this can be in running and in life.
On the day of this particular race, I was having dinner with my grandmother that evening. As I walked to the event, this thought pops into my head: “What if, when my grandma asks me if I won, I can say yes.” This tiny thought grew and grew and grew. I pictured the win. I could see it and hear it and feel it. In my mind, I already won the race. It was as powerful and fruitful a visualization exercise as I have ever experienced. And it wasn’t about winning. It was about believing I could. I was so excited I couldn’t even wait until dinner that evening, I called my grandmother almost immediately after crossing the finish line to thank her. I told her I won and she said: “Of course you did.”
Surround yourself with people who believe in you. And be among the people who believe in you! The mind is a powerful thing and when we believe in ourselves, we can accomplish amazing things. If you need someone to help you believe in you, we are here and happy to help!
Time to Taper
For our Soleful athletes who will be racing either the Marine Corps Marathon next Sunday or the New York City Marathon the following Sunday, they are officially in the taper phase of their training.
At Soleful, we strongly believe in the importance of sharing the what AND the why with our athletes. Soleful athletes rely on us for coaching expertise, running experience and certified guidance as they pursue their goals and we think that should always include a bit of background on why we are recommending a particular training method. If an athlete understands and believes in the reason behind the method, they are more likely to follow it and find success in the results.
The taper has been defined as a decrease in work level that an athlete undergoes during practice or training runs in order to rest and prepare for a good performance in the key event of a season or year. Tapering is a specialized exercise technique designed to reverse training-induced fatigue without a loss of the training adaptations.
The primary aim of the taper should be to minimize accumulated fatigue, rather than to attain additional physiological adaptations or fitness gains. Reductions in training volume as high as 50%-60% appear to induce positive responses in highly trained athletes.
Worth emphasizing this is a reduction in VOLUME. When we think of training, there are three key variables: volume (distance), intensity (speed or effort) and frequency (number of days a week). During the taper, the maintenance of training intensity (“quality training”) is necessary to avoid detraining, provided that reductions in other training variables allow for sufficient recovery to optimize performance. Training frequency should be maintained at > 80% to avoid detraining and/or “loss of feel” in the highly trained athlete.
With all of this said, it is important to stress that quality training is not about going hard every day. Although we need to continue to stimulate over less volume, we do not need to be aggressive in our workouts.
For our athletes running one of these marathons in the next two weeks we remind them this is a marathon not a sprint and when we say maintain intensity that means the intensity needed to run a marathon, that does not mean adding in speed or hill or tough, intense new workouts at this point in training. That means the intensity with which these athletes have already been approaching their training workouts, it does not mean additional intensity.
This is probably a good point to say that in our opinion a taper and all training can benefit from the guidance of a certified running coach who can support your unique goals every step of the way. While there can be some generalities to the taper, training plans should be as customized as the runner is unique. The athletes referenced in this post are following very specific training plans designed, customized and, at times, modified specifically for them. The athletes referenced in this post, for example, are all following training plans designed specifically for them. These training plans are not the same, even though each athlete mentioned here is running a marathon. While we lean on fundamental running principles, each training plan is specific to the individual and evolves with them throughout training. We think the safest and most effective way to train is with a certified running coach. Everyone is unique and different and even an individual changes over time. A coach is there to support and guide you towards your goals with knowledge and experience that is then tailored specifically to you.
Let's take a look at some of the benefits of tapering:
Maximize fuel and enzyme stores
Rest muscles and allow muscle recovery
Mentally prepare for major effort
Typically, a marathon taper is between 14-20 days and the last demanding effort or "speed" workout is 5-10 days before the race.
So, to summarize all of this with regard to the specific training of our athletes who are in the final weeks leading up to the Marine Corps Marathon at the end of October or the New York City Marathon the first weekend in November:
Reduce workload
Maintain race-specific efforts
Last demanding effort 5-10 days before the race (this does not mean you stop training 5-10 days before the race, it just means the demand lessens)
In terms of weekly volume, you're looking at approximately 60% of average weekly volume in the two weeks prior and 30% of average volume the week of the race
Some athletes, understandably, find the taper to be incredibly challenging. They have grown accustomed to a certain level of training, they are at or near peak fitness and they mentally and physically may not WANT to reduce workload. This is another area where a coach is a very important and effective training partner, and also why it is important for the athlete to understand the why behind the taper.
A taper can also be psychologically demanding. When we look at the marathon distance referenced in this post, for instance, an athlete has been training for months to achieve this amazing and monumental goal. They may worry the reduced workload will leave them less prepared or unpreprared for race day. At Soleful, we pride ourselves on helping to manage all aspects of the athlete, including these mental hurdles runners understandably need to navigate and overcome on the road to race day.
We hope this article has been helpful. Please feel free to reach out to us anytime if we can help you achieve your running goals whether it’s a mile, a marathon or the very first step.
—
We hold a number of coaching certifications here at Soleful and this continuing education has helped to inform some of the information we shared in this post. We would like to credit and thank RRCA and USATF.