ATP Running

Today's is on Zoe.

On her journey to running her first 50 miler, she signed up for a 12 hour endurance ultra. She had done the event other years - often simply treating it as a supported long run - but this year we decided to focus on a few specific pieces for the day. These anchors formed the basis of our race plan.

⚓️ Plan on being out there all day. As much value as a long run has, simply being out and moving on your feet for a prolonged periods of time is an important part of 50 mile training.

⚓️ Get in the miles. The plan was a minimum of 50k, but to stretch that higher if she felt good towards the end of the race.

⚓️ Practice all day fueling and hydrating. You can't do 50 miles on gels alone, but you don't know how your stomach will do on a breakfast burrito with refried beans until you've tried it (Zoe didn't, by the way. She ate PBJ, which is probably the safer option).

⚓️ Experience stops and starts. Zoe is going to have waking breaks and aid station stops during her race. The mental and physical skills of alternating running and walking and starting to run again on tired and heavy legs need practice.

Zoe nailed it. She covered 50km in grueling heat, staying fueled and hydrated, alternating running and walking, and kept the biggest smile on her face for 12 hours.

Earlier this week, I discussed on IG different types of summer training you might be doing (or, ahem, need to be doing).

Check out the post for full details (https://www.instagram.com/p/DbQonPUEYrZ/?igsh=MWE2anlsODJqYm1heg==), but the short of it is that what you do over the summer depends on where you're at in your running journey and what you need.

I decided to add to that post today by introducing a few of my clients and showing you what they are up to this summer. There's no cookie cutter training that is best for everyone - which is exactly what I'm here for.

How can I help you finish this summer working towards your goals?

Let's talk for a minute about virtual coaching.

What does it mean? It means that your coach is providing you with workouts, feedback, and coaching without being physically with you during your workouts.

How does it work? With ATP Running, we use a coaching platform known as VDOT. VDOT interfaces with most fitness watches to allow data from your run to sync from your watch and into the platform. As a coach, I can see the basics like how far or how fast you ran, as well as more technical data like your heart rate, running cadence, and elevation changes during the run.

VDOT also allows your workout to be pre-loaded into your watch. Whether you are doing run:walk intervals on a timer, or complicated repeats at different paces, compatible watches keep track of it for you and can give you real time feedback about how you're doing.

Who does it? Novices to pros. Virtual coaching is the most accessible and widely used form of run coaching available. It means you get to select your run coach based on who you want to work. You can find a coach with certifications, ability, specialty interests, and rapport that matches what you want - without being stuck finding someone who lives within a 20 minute radius.

What are the keys to success? At it's core, a good coaching relationship needs the same foundation any other professional relationship needs: communication and honesty to build trust and respect. At ATP Running, we use lots of tools to build all of those aspects of the coach-athlete relationship. From feedback through VDOT, private messaging, emails, check ins, ATP Running provides a personal experience for you, wherever you live.

What are you waiting for? Say hi 👋 below and let's get started with your coaching journey!

ATP Runners went into the wild over the holiday weekend, running local 5ks for fun. My favorite part of this? Watching the ATP Running community grow and run together!

Sarah decided to jump in with her community 5k. In her bid for public office, she's been a strong advocate for accessible spaces and places for active lifestyles and she loves putting her feet where her mouth is.

Heather and her kids, as well as family friend Brody (who is part of ATP's Summer Run Club), all got together to run one of their local 5ks that raises money for families who have suffered miscarriage.

Not every gets a medal. Sometimes, it's something smaller, but more meaningful. Yesterday, ATP Runner Andrea participated in the Relay for America. An American flag and a group of runners started near the Golden Gate Bridge and are carrying the flag relay style across the country, on foot, to Washington DC. Runners from across the country and helping move the flag - and remembering the very best of American community.

This weekend, Zoe took off on her local dog friendly 5k that she looks forward to every year.

But Zoe is also training for a 50 mile race this fall, so she did the smartest thing she could on race day: parked at a trail head a few miles from the start line and turned a 5k in to 13 miles by running in and back out.

As you can see, her dogs and her friends approved of the plan.

When you support ATP Running, you support the local running community and local youth.

The ATP Summer Run Club provides local middle schoolers a chance to log miles together and be ready for a great fall cross country season. This year, June mileage stacked up. With a total attendance to date of over 50 kids, they've run over 150 miles. Whether these are experienced runners who can confidently run 2-3 miles, or brand new runners working on running for 2 or 3 minutes at a time, they're showing up for big things.

Thank you for those of you who make this possible! (And remember that follows, likes, and shares help too - and those are free).

Summer racing.

It's might be hot. It might be humid. You might be slower than normal. Why on earth would you do it?

Because in reality, summer racing can offer huge advantages to your overall running performance. Yes, it's hot and hard and your times might not be the same as they are in cooler weather.

All of these are great reasons to ignore your times and dial in on how it FEELS to race. You can develop so many skills when you throw time out the window: how to stay engaged when it gets hard. How to recognize what mile 2 of a 5k ought to feel like. How to use mental skills to break a race into sections. How to stay in touch with your running form as fatigue sets in.

With all the positives to be gained from summer racing, let's not forget that there can be some considerations to take too. Here is a quick list of Do's and Don'ts for summer racing. Which ones are easiest or hardest for you?

Mid June: it is officially summer next week, and for most parents, kids are well out of school for another six to ten weeks.

For some runners, there is more unstructured time that allows more freedom in our schedules and the chance to relax a little bit more. For others, summer is packed full of day to day activities that don’t come up between September and May, making training more challenging. For all of us, the heat starts to ramp up and we have to decide what we are going to do with our summer running.

Do we…

👟 Lace up for easy miles?

👟 Keep up heavy workouts?

👟 Cross train our hearts out?

👟 Toe the start lines of a few races?

👟 Resign ourselves to treadmill miles or an indoor track until temperatures start to drop?

👟 Hang up our shoes until cooler weather comes around? (Don’t do this!)

I will answer these questions over the next few weeks, but I want to know: what are your biggest questions about summer running?

ATP Runners enjoy a discount at a local specialty running store.

Why?

💲 because running shoes can get expensive and I can help.

🩹 because good running shoes that meet your needs help you stay injury free.

But mostly?
💎 because runners like shiny things like shoes and hats and water bottles and sun glasses and another pair of shoes and ouhhhhh did you see that tshirt???

When motivation wanes.. new toys help.
Want to find out how you can enjoy a discount? Drop a comment or send a message so you can get started!