--- In AshevilleTrackClub@yahoogroups.com, "danifake" <danilwebb@...>
wrote:
>
> Hi, I am fairly new to running, and looking for a coach/trainer or
program to help with distance, speed, nutrition & strength. I just ran a
15K and am wanting to prep for a half marathon. Any ideas?
>
> Thanks!
>

Hey there,

I'm not a "coach" per se, but I did assist the coach when I taught High
School. I have a lot of coursework in Kinesiology and I'm pretty sure I
could offer some sound advice. I ran Junior High Track, High School
Track and Cross Country and I ran a little in College. Actually, I ran
on my own in college and only on the team 1 season. I've run countless
road races and when I was competitive, consistently placed in the top
10% and always in the top 3 for my age group.

I"m actually trying to get back into running. 3 kids, work and life
really knocked me off the horse there for awhile.

Distance: I'd stick with whatever training program you are working on
now that let you run a 15k. Just make your long runs a little longer. 
I ran the Asheville half marathon and never ran more than 7 miles for my
long run.

Nutrition: I'd recommend fresh fruits and juices until noon. Then do a
smart diet...lots of veggies, water, cut out the sodas, that type of
thing.

Strength: If you have the time, do a Mon/Wed?Fri schedule. Lift light
weights with a lot of reps...12-15. You want endurance, not bulky
muscle. Focus on your core too...strong abs make a strong runner.

Most important...listen to your body. If you feel like running faster
when training do it. If your body is really fighting you...ease off. 
My old coach would yell "no pain no gain" but then again, he always had
injuries and I have run all these years and the worst I've suffered was
a blister from running in new shoes.

Speed: I like running repeat quarters and 800's at race pace.

Add some hill work too as the Asheville Half (if that's the one you're
getting ready for) is pretty hilly.

Hope that helps you some.

John
(828) 582-4373