Owen Anderson's Running Camps

Owen's advanced-training running camps were a big success this year, 18 club members attended his WV camp, last year 10 attended his VT camp. If you noticed the following Reston Runners are running faster, smoother and never get injured, you now will know why.

The 2013 VT camp. David, Pat, Connie, Jenny, Kahlil, Jenevieve, Paula and Al. Andrew and Linda missed the shoot

2014groupJuneThe 2014 WV Jun camp. Paul & Connie, Pat K, Fred, Pat B, Leslie, Frances, Coach Owen, Al took photo
Connie and Pat K attended both camps; Connie convinced Paul to come this year.


The 2014 WV Aug camp. Al, Manfred, Clyde, Libbe, Nick, Roxanne, and Judy

Coach Owen brought 5 of his world-class, elite running team to the August camp.  The young lady on the right is the leading candidate to be chosen as the 2014 World Road Running Champion. Mary and Jane have run 72:07 and 72:17 Half Marathons , and Peter [not in photo] a 62:25 Half Marathon.

We have posted some on-line albums which you may find interesting here: ridersite.smugmug.com




Welcome to the Summer 2011 Interval Training Program

Meetings 6/15 - 8/31 at 6:30 pm


Coach Cindy Carlyle


Your Coach: Cindy Carlyle


Useful Links

Weekly Workouts

Please Check here for important updates and training tips for the Summer 2006 Interval Training Program. Workouts will be posted early each week.

COACHING TIP OF THE WEEK : Can runners from the rest of the world catch up with the Kenyans? Sure - if they simply follow all 20 Kenyan commandments. Just adhering to one of the dictates - like going to altitude for a few weeks (or months or years) - is not enough: It is necessary to swallow the whole package. If that's not possible ????? well, it's still lots of fun to watch the Kenyans run so amazingly quickly! :)

The 20 Kenyan Commandments

  1. Avoid distractions. Compared to American youngsters, Kenyan children have fewer toys, watch less television, and fiddle with fewer computer games, so there is a much-smaller chance that a Kenyan young person will become sedentary.
  2. Don't run on concrete or asphalt.
  3. Do more race-speed training
  4. Make sure that outstanding running performances are rewarded with substantial financial bonuses.
  5. Have great role models.
  6. Eat cheap, simple, healthy foods.
  7. Be part of an excellent running team.
  8. Train with a very accomplished runner.
  9. Take regular, prolonged breaks from training.
  10. Carry out some of your training at altitude.
  11. Take chances.
  12. Warm up thoroughly at the beginnings of workouts, and spend lots of time stretching after workouts are over.
  13. Get your local schools involved in fitness.
  14. Don't keep a log book or follow an absolutely rigid training schedule. Instead, monitor yourself closely and keep your training "in synch" with how you are feeling.
  15. Develop a good financial-support system, so that you can concentrate fully on your running.
  16. Don't worry too much. The Kenyans say "Hakuna Noma"...there's no problem.
  17. Train on hills nearly constantly.
  18. (It's kind of too late for these!) Choose ancestors who were pastoral people with a fondness for the "bride-price" system of marriage.
  19. Exercise a lot when you are a child.
  20. Grow up at an altitude of 5500 to 7000 feet.

MORE COACHING TIPS: Some people hate running loops around a track as they feel they are not actually going anywhere, but the ability to monitor your pace and know exact distances is what makes the track a perfect venue for running speed. The track is where you get fast. Doing repeats over a standardized distance where you do not have to worry about footing is the best way to increase foot speed and raise your lactate tolerance levels. Just remember that these sessions are focused on speed and should therefore be kept for short, fast, intervals, not longer tempo paced work.

Take the heat seriously. Beyond being merely uncomfortable, it can be dangerous under extreme conditions. If you do not take proper precautions or if you push beyond your limits, your blood pressure can drop too low or you could suffer heat exhaustion. No matter how fit you are, no matter how strong a runner, the heat of summer should not be underestimated. If your body's natural cooling system cannot keep up, you will shut down.

The first sign of trouble is often heat cramps in your legs. Stop and massage them, and try drinking some gatorade. However, if you start feeling dizzy and dehydrated and your pulse and breathing grow very rapid, you probably have heat exhaustion. This is brought on partly by fluid loss (sweating) and partly because your body has sent so much blood to the skin to help cool you down. Your brain actually stops getting enough blood and oxygen. Stop exercising immediately. Get out of the sun, get some rest and drink loads of fluids (preferably at room temperature, perhaps with a pinch of salt in every glass). Try taking a cool bath.

In case you were looking to set a world record, you might want to consider your age! ;)
Long distance running includes the 5 kilometer, 10 kilometer, half marathon and marathon events. Comparing past and present world record holders it would appear that athletes in these events will reach their peak at the following ages: 5 km - Male 27 and Female 29 10 km - Male 29 and Female 31 Marathon - Male and Female between 31 and 37

When you've been running for a while and the initial jolt of inspiration has worn off, pay attention to your feelings and moods about running. On days when your run feels harder than others, give yourself this pep talk: "This run will feel hard so another run can feel easy. I may not be able to run as fast or as long as I had hoped today, but that's OK because it's the process of running that matters, not the destination. I can learn something from every run, even the difficult ones. What can I learn from this one?"

Running in the heat without taking proper precautions can be life-threatening. Heat exhaustion can become acute quickly. Symptoms include a loss of concentration; hot and cold flashes; clammy skin; sweating stops; nausea; rapid build-up of heat in the head; "goose bumps"; and slurred speech. At the first sign of any such symptom, stop running, cool off and get medical help immediately. Here are some tips that will help make hot-weather running more enjoyable and safe:

Drink at least two cups of water before going out and a cup for every 15 - 20 minutes during your run.

Water is the best drink for runs of up to three hours. After three hours, many runners prefer a drink that helps replace electrolytes, such as Gatorade. Be sure to test anything other than water on a training run.

Wear a vented cap or sunglasses and protective sunscreen. If you are sun-sensitive or concerned about exposure to the sun, wear the clothing that is designed to protect, such as Coolmax or Drylete long-sleeved shirts. The gear is safe and cool.

Adjust your intensity to conditions. In extreme temperature, slow your pace down. Have a back-up plan. Like saying: "This is crazy."

Increase your intake of vitamin C. It is a natural and effective defense against heat stroke, cramps, heat rash and exhaustion. Have lots of fruit in your diet. Watermelon, oranges, bananas and strawberries are a good source of vitamin C and potassium, two nutrients that are lost when we sweat.

Run with a friend, if possible. You will probably run with less intensity and it will be more sociable.

Plan to give yourself four or five days to adjust to the heat if you are going somewhere to race on a hot-weather holiday. Cool early mornings are the best time to run. Take a change of clothes if you are running in a park. You might otherwise get a chill when your body cools down too rapidly

Learn to practice patience in your training. Enjoy the process, not the product. Results will come when you least expect them if you focus on where you are right now, not where you want to be. If you develop patience in your running, who knows...it just may carry over into the rest of your life. Sometimes learning to slow down just may be the way to get faster!!!

Your training program should include some kind of core conditioning work, along with your running. Core conditioning will help you strengthen the muscles of the trunk, but more importantly will teach you how to activate important stabilizing muscles and coordinate the use of these muscles with other muscles in sport-specific movements.

Most of us are unable to functionally activate some of our most important stabilizing muscles while running, and that reduces our efficiency of movement and contributes to overuse injuries.
Learning to use sport-specific stabilizers does not require great strength, but coordination between the brain and muscles...learning to access them properly

A well kept training log and journal will serve as a window into the vaults of information and experiences you've accumulated throught training and racing. A well used diary is a vehicle that leads you on a journey of personal discovery. Used wisely, it will allow you to remember, analyze and modify, motivate and build confidence, plan and hold accountable, all of which sounds surprisingly similar to what a good coach does.

All great truths begin as blasphemies. George Bernard Shaw

One of the most important factors in injury prevention and performance enhancement is HYDRATION. You must be sure that you are getting sufficient WATER over each and every day. A good rule of thumb is to drink at least a litre of water for every 50 pounds of body weight, and then an extra litre for each hour of exercise.

Even if you're on the right track, you'll get run over if you just sit there. Will Rogers

The need for BALANCE in life is undeniable. For every high, there must be an equal low. For every fast workout, there must be a slow one that soon follows. When peaking and feeling incredible, you are only one training mistake from losing it all. Failure to maintain balance, especially by shortchanging RECOVERY, will almost always result in a breakdown that interrupts training consistency and brings a loss of fitness.

Fitness improves not from the quantity of exercise, but from the capacities of the mind and body for restoration. The athlete who recovers the fastest is able to complete the most high-quality workouts. Quick recovery from fatigue is the key. To those who master this concept, who moderate motivation with patience and who balance intensity with intelligence, go the improvements in performance.

I've learned to back off when I need to. Mark Allen (7 time Hawaii Ironman winner)

From a nutritional point of view, the better fuel you put into your body, the better you will perform. Some simple guidelines can easily be followed to help improve your overall health and performance. Some that I recommend include:

  1. Add color to your diet! The more colorful, the more nutrient dense the food. Choose foods such as blueberries, dark green lettuce, and pink grapefruit.
  2. Choose whole wheat sources of carbohydrates. Check the labels on your bread and cereals.
  3. Stay away from soda. They contain up to 10 teaspoons of sugar and will decrease your immunity.
  4. Add soy based products to your diet. Soy milk, soy cheese, tofu all are great sources of protein.
  5. Choose hard cheese. The more dense the cheese, the more calcium content.
  6. Eat fish. Even easy to prepare canned tuna and salmon are great sources of essential fats.

If you get the chance, vary your usual running routine and run off-road. Trail running isn't only about challenging your strength, endurance, and agility. It's an opportunity to open your senses to the world. When you run on trail, the surface is uneven. Motion on a trail varies greatly compared to the repetitiveness of running on the roads. That will require ankles that are stronger and more flexible, runn ing more relaxed with a lower center of gravity, and focusing more on the environment you are in. Trail running can add 20 percent or more to your usual running effort. Use it as a way to escape the rigors of the roads and connect back with the earth.

For track work, it is very important that you do a good warm up and cool down. Your legs should be fully warm and loose to avoid injury, and an easy cool down will prevent muscles from tightening up.

Also, always make sure that you recover completely, training lightly or not at all for one or two days after each hard session. If you do not allow the body to recover from intense exercise, there will be no benefit gained. The body will continue to break down and your goals will not be attained.

The key is not to train really hard all the time. Tough workouts produce results, but only when you balance them with recovery and lighter workouts. If you are feeling any signs of overtraining, be especially sure not to overdo your track workout. Sometimes less is better (makes you faster) and more is worse (slows you down)!

One of the most untapped areas of enhancing performance in sport is psychological training. Mental training is aimed at helping athletes engage in self-fulfilling rather than self-defeating competition and training.

Psychological skills that enhance performance can be taught and practiced just as physical skills are. Basic techniques such as relaxation, mental imagery, focused attention, and self suggestion can all easily be incorporated into daily training. As you improve your mental skills, you can decide what strategies work best for you as an athlete and use them to develop into a better athlete.

If you are looking for ways to get faster without training harder physically, mental workouts may be the next step for you!

Be sure to pay attention to the signs of overtraining that your body will signal to you. One of the easiest ways to determine if your body is recovered from the previous workout is to monitor your morning pulse (before getting out of bed). Each morning, take your pulse and record what it is daily. If on any given day it is up more than a few beats per minute, you would be better to back off that day on your workout, or even take the day off.

Sometimes, rest will do your body (and performance) more good than work. If you don't give your body enough time to repair and regenerate, you will end up fatigued, injured, ill, depressed, and even unmotivated.

So pay attention to the subtle messages from you body and build enough recovery into each and every day of training. Don't wait for the illness or injury that you body will use to force you into taking time off.

Strength and flexibility are two very important factors in running with regards to both injury prevention and performance. The stronger and more flexible you are, the less chance you have of developing an injury. Those two factors also translate into speed when you consider that a stronger, longer muscle has much more contractile force than a weak, short one. Be sure to include both of these components in your daily exercise program. Don't wait until you have to stretch and strength train because of an injury...do it now! Challenge yourself to take 5 minutes after each and every run to stretch and build some kind of strength component into each workout.

When you are running, try to keep your pace even, smooth, and relaxed regardless of the speed you are going. Every now and then, loosen your shoulders, relax your hands, run loose from the hips and knees. Use the ground to push off strong and light. Keep your breathing even and deep. Remember that running is supposed to help us reduce stress, not create more!

Stretching: Flexibility is an important factor in injury prevention and performance. These are some exercises that runners can do to keep their muscles healthy. Stretching is recommended after a light warm up or at the end of a workout. Remember to gradually move into a stretch exhaling, hold it for a few seconds and move out of it gently. If you feel pain, back off...stretching should never be painful.

Your body will argue that there is no justifiable reason to continue. Your only recourse is to call on your spirit, which fortunately functions independently of logic - Tim Noakes.

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