Vacations, the Breathing-Running Connection, and Cadences

I am working in Training Peaks most of today.  If you are waiting for a plan from me, check your TP before you reach out.  I loaded 3-4 weeks for most people yesterday to get us through my vacation until we can finalize goals.  Aiming to get everyone up to speed by tonight.

I will be marginally responsive tomorrow and Tuesday, then out of office from Wednesday until the Monday after Thanksgiving.  For my 1:1 clients, I will be reading your training logs each night to stay on top of things but not responding.  I will be completely uncontactable from Saturday morning until Monday evening as I will be prepping for, then racing, the Philadelphia Marathon, then traveling for the Thanksgiving Holiday.  

When I return, we will kick off the more formal 'how to race' lessons that will continue through the Spring.  These lessons will be all about breathing.  If you want to get a head start, two things you can do:

Google and download some military cadences and put them on your ipod.  The one I'm pasting at the end of this email is an ideal starting point. If you have the ability to use apps, try this free one:  https://itunes.apple.com/us/app/universal-breathing-pranayama/id435871685?mt=8 or here for Android users:  https://play.google.com/store/apps/details?id=com.saagara.universalpranayamafree&hl=enplease note that there are LOTS of breathing apps, you don't specifically have to use this one.  The one I use has a visual aid to help you time and control your inhalation and exhalation.

That's all for now.  Happy Holidays, and know that you are coached and loved....but I gotta coach and love myself for a few days to get through this race, then rest so I can go back to being all about you, all the time.  ;-)

You are coached, you are LOVED, you are welcome.  Let's go win at life!

Cheers,

MK

You may download a bunch of cadences here:  http://www.outrun.org/kos/stuff/rotcsite/cadences.html

(Army Running Cadence)

Hey! Hey! All the way, We love to run every day. If I were President and had my way, There wouldn’t be a fat man in the Army today. Everyone would be fit to fight, Whether you test them day or night. When I jump onto the old drop zone, Most of the enemy had already gone. Those that remained weren’t fit to fight, So enemy contact was really light. We ran the stragglers off the old drop zone, Everything is quiet and they’re all gone