Nelson: “The goal is to keep everybody in the target zone; where you
are comfortable the whole way through. That is a successful run.”
Article updated: 3/30/2010 8:37:47 AM
Join an Established Program
Instead of training alone, the YMCA and Sports Backers have partnered to offer 10k Training Teams that can be found at any of the 14 YMCA locations throughout the Richmond metro area. The benefits of training within a team environment are many, including excellent coaching advice, group motivation, and just having fun. Dan Blankenship is the head coach for the YMCA 10k training teams and says, “Each year I see new friendships formed. Going through a program like this helps bring people together.”
While the majority of runners entering the training sessions are at the novice level, participants also include walkers and experienced runners.
“Each training team program is broken down into 3 unique plans targeting various levels of athletic ability and fitness: (1) walkers, (2) novice runners, and (3) intermediate or more advanced runners looking to improve their time,” explains Blankenship. “Since we started the program in 2002, we have helped over 23,000 people make it across the finish line. With over 3,400 participants in the program last year, we only had a handful that did not complete the training for one reason or another.”
Training is open to all ages. At the downtown Y, assistant coach Richard Nelson has 8 years of experience training runners from all walks of life and all ages make it across the finish line. “My job is to make sure that each runner completes their run,” says Nelson. “The goal is to keep everybody in the target zone; where you are comfortable the whole way through. That is a successful run.”
John McCaffery is an excellent example of being in the zone. At 73, and with a hip and knee replacement, McCaffery has a darn good reason to be proud of his record. “I always have to say ‘Slow down, John’ because he is always trying to go faster than he should,” says Nelson, chuckling. Experienced runners like McCaffery, often spotted wearing a big elf hat during training, can be of valuable assistance to novice runners offering words of wisdom and motivational talk while training. “Participants realize that when you run in a group, it’s so much easier to get to your goal because everyone around is focused on just finishing it,” explains Nelson.
Each training team has their own program geared towards preparing you to race in the 10k. Ed Orokos, assistant coach to the 10k training team at the Shady Grove Y, noticed that in the past novice runners often would run about a half a mile and then get “gassed.” Because of this, fewer runners would return to train as discouragement set in. He developed a program so that each runner was sure to run at least 40 percent of the 10k.
“The program is very simple,” Orosko explains. “In five minute blocks we would walk for several minutes and then run. As an example, I had the group during the first week walk for four minutes then run for one minute. This task would continue until we met our mileage goal for that Saturday. As the weeks went by we would increase the mileage along with the walk/run formula.” This strategy worked and as a result “most of the group ran more than forty percent of the race, they were not ‘gassed’ and they ended up finishing the race with smiles.”
Start Your Own Training Team
Starting your own training team is also a great way to get prepared to race in the 10k where you can also add your own personal flavor to your goal or mission. Teri Lovelace and Mary Damon are heading up the amateur training team at the Third Presbyterian Church. They will run every Saturday with more opportunities to run during the week.
Individually, team members will have three runs per week for beginners. Often though, members form their own smaller groups for running together during the week. Their goal is to provide fellowship, physical and spiritual growth, as well as reaching out into the community. They even strive to begin each running session with scripture from the Bible. “It is so motivating for us to see folks who never thought they could run a race come across that finish line. It is really a powerful experience that transcends into other aspects of their lives.”
Over in the West End at Deep Run High School, Renee Zando, along with some fellow Wildcats, have organized a 10K training team where the focus will be on raising money for cancer.
“Each one of us in our community has been affected in some way by cancer; students, staff, parents, and we want to do our part,” says Zando. “We want to make it a Deep Run Community-wide effort to show everyone that we are together and we are here to fight cancer. It is also a lot more fun to train with people, especially when you are doing it for such a great cause!”
This training team will have 5 days during the week available for members to train with two different coaches on certain days.
So, whether you’re a walker, novice runner, or in the advanced group, training is an essential part of the 10k experience.
Coaches all over Richmond ensure that when you train, you will not just be training for the 10K, but you will be training to begin or maintain a new more invigorating chapter in your life.
For many it’s not just a temporary experience, it’s a lifestyle change.
Article first appeared in SBQ Issue #12, January/February | 2010
