Tips to increase your 5K speed and efficiencies

 TURNOVER DRILL
1. Warm up by jogging slowly for half a mile.
2. Now begin to run at your normal training pace. After you've got your momentum going, start your watch. For exactly 1 minute, count the number of times your right foot pushes off. Then multiply that number by two. This is your current turnover rate.
3. Jog slowly back to the start.
4. Repeat step 2, and try to increase the number of right-foot push-offs per minute by two to five. Follow up with another recovery jog.
5. Do two to four more repeats, continuing to increase your push-offs each time until you're not running comfortably anymore. Back off the cadence at that point, and for any remaining repeats, maintain the number of push-offs that allows you to stay relaxed while still using a faster turnover.
Here are some tips for getting the most out of your turnover drills:
Do them at least twice a week. One weekly session will net only minimal improvement, and once a month won't help at all. Stay light on your feet. As you count your cadence, imagine you're running on thin ice. By touching very lightly, you minimize the delay between touchdown and push-off. Stay low to the ground. The more time you spend in the air, the longer it takes your feet to make a cycle. And if you're bouncing too much, you're expending unnecessary energy pushing your body upward. If you're having trouble reducing bounce, try shuffling at first; that is, aim for a foot clearance of an inch or less from the surface. As you become used to less vertical motion, you can ease back to your natural foot lift. Stay upright. Leaning forward will reduce your legs' freedom of motion and will slow down your turnover rate. To keep upright, imagine you're suspended from the top of your head like a marionette. Your head should be directly over your shoulders, neck muscles relaxed, shoulders over the hips. Shorten your stride if necessary. If you're struggling to speed up your cadence, shorten your stride length during the first 10 to 15 seconds of each repeat. This should relax the leg muscles and encourage a faster turnover. Once your cadence has increased, you can gradually lengthen your stride to normal. If you're patient and stick with these drills, in several months you'll reset your body's running clock at a faster rate. Whether you're a beginning runner or a Boston Marathon qualifier, cadence drills will help you run faster and more efficiently. From Runner's World, February 1998, p. 36

YOUR LIFE COMES DOWN TO THIS FORMULA:

YOU-> CHOICE (decision) + BEHAVIOR (action) + HABIT (repeated action)  + COMPOUNDED (time) = GOAL

I will be training with a group of women every Thursday evening, 6:00 pm at MPC track, Monterey, and Sat morning, 8:00 am at Lover's Point, Pacific Grove.  Make the Decision, change your Behavior, create a Habit, and over Time you will acheive your GOAL!

When you believe and think "I CAN," you activate your motivation, commitment, your confidence, concentration and excitement- all of which relate directly to ACHIEVEMENT. 
                                                   Dr. Jerry Lynch

Most people are a by-product of influences by their parents, teachers, coaches and others.  Often, they are programed to be limited because it comes from people who believe they are limited. The "I Can" empowering belief often require a "positive brainwashing" through your own repetitious, ongoing self talk.  You can start to reprogram your mental beliefs today regardless of your age, your physical condition and current life situation. 
Happy training,

Why Stretching will Improve Your performance
Stretching before and after your run is crucial in maintaining your flexibility.  Flexibility is your ability to move through a full range of motion.  Its one of the key components of fitness.  When you 're more flexible, running is easier because muscles, ligaments, and tendons don't have to work as hard to maintain your pace.  Also, maintaining decent flexibility will prevent injury.  What is the right way to stretch?  At the bottom of this page is an excellent source of stretching techniques by Bob Anderson.  I have done most if not all of them.  You can really burn some calories if you spend an hour on strictly stretching and feel phenomenal afterward.  A good way to understand the right way is to know more about the wrong ways.  You have seen some people in the gym bounce when they stretch.  This is  refer to ballistic stretching.  During this movement, your muscles are lengthens, rather than lessens the amount of tension in your muscles.  In some instances it can cause the muscle to tear and result in extreme pain.  Thus avoid ballistic stretching.  Gradually stretching a muscle to the point where you feel a slight sensation is known as static stretching.  This type of stretching will help muscles stay limber and increase your endurance.  The right way to stretch is to do so comfortably, gently and consistenly.  Its best to do your stretch on a firm but comfortable surface.  Don't forget to stretch after your run.  Your muscles are warm and more likely to being gently elongated.  For this reason, stretching after a run just feels so much better. 
Happy Stretching,

Did you know that President George W. Bush ran 6 miles daily while in the Oval office? If he can fit running into his schedule, then we have no excuse not to.

How Goal Setting Actually Works: The Mystery "Secret Revealed"
Its very simple, when you "think" of something, you somehow miraculously drawn it into your life.  In reality, you're now just seeing what was already there. You are truly "attracting" it into your life.  It wasn't there before or accessible to you until your thoughts  focused and directed your mind to see it.  When you define your goals, you give your brain something new to look for and focus on.  Your mind will proceed to match up on the outside what you want most on the inside- your goal.  Brain Tracy- Coach and Mentor put it this way: "Top people have very clear goals.  They know who they are and they know what they want.  They write it down and they make plans for its accomplishment.  Unsuccessful people carry their goals around in their head like marbles rattling around in a can, and we say a goal that is not in writing is merely a fantasy.  And everybody has fantasies, but those fantasies are like bullets with no powder in the cartridge.  People go through life shooting blanks without written goals- and that's the starting point."

With less than seven weeks away from the 5K marathon, will your cartridge be full or empty? I suggest that you take some time today to map out how you are doing to achieve your fitness goal of finishing the race.

Whatever you vividly imagine, ardently desire, sincerely believe, and enthusiastically act upon...must inevitable come to pass!" Paul J Meyer 

Pauline and Dr. Wynn's Running Log
Today Pauline and I ran 1.8 miles in Salinas  between serving patients, interviews and appointments.  We started the run by stretching, walking, slow speed  and sprint at the end of the run.  It was less than a 15 min run.  We both were invigorated at the end of our run.  With determination and planning, you can do this too!

"What lies behind us and what lies before us are tiny matters compared to what lies within us."  Oliver Wendell Holmes

MONDAY'S RUN WITH CANDIE :)

THE WYNNER'S CIRCLE, WDC

ARE WOMEN RUNNERS DIFFERENT FROM MEN?
This depends on if you are referring to speed or does running affect women differently?  If the two are equally well-trained, the average woman is going to be slower than the average man for the following physiological reasons:

• Women have smaller hearts than men, so the heart pumps less blood with each beat.  Thus, to run at a given pace, a women's heart rate has to be higher than a man's.
• Women have lower level of hemoglobin (a protein in red blood cells that carries oxygen from your lungs to your muscles) than men, so less oxygen is sent to working muscles.
• Women have a higher body fat storage than men.
• Women's have lower levels of testosterone mean that women have less muscle than men.

This sums up to women are always going to be slower than men.  Although they are not as fast as men, running has the same effect on both sexes.  Studies have consistently shown that women who train at the same level as men see the same amount of increase in their fitness level.

"The power to make and keep commitments to ourselves is the essence of developing the basic habits of effectiveness.  Knowledge, skill and desire are all within our control." Stephen Covey

WHY DOES RUNNING PUT YOU IN A BETTER MOOD? The answer is endorphins.  These chemicals, which act like morphines, are released by your brain when you're under stress.  Studies have found that the level of endorphins circulating in your system can be more than twice as higher after you run compare to while you are at rest.  When you're under a lot of stress, be more diligent in carving out a time to run. Those endorphins that flood through your body will keep you calm as you work through your problems.  Also, as you become more fit, you are going to have a better self image.  You will feel better about how you look and about your health.  So what are you waiting for? Put on those running shoes and start running!.

"Confidence comes not from inspirational speeches, pep rallies or blind hope.  It comes from actual achievement, accomplishing performance day after day, week after week, month after month, year after year, decade after decade no matter the industry conditions." Jim Collins

THE URGENCY OF DOING.  Knowing is not enough; we must apply.  Being willing is not enough, we must do." Leonardo da Vinci

The 5K marathon is less than 8 weeks away.  If you have not started to train, don't hesitate to find the motivation force that will enable you to act boldly and fearlessly today. Don't hesitate.  It may be later than you think.

IMPORTANT SUCCESS PRINCIPLE: "Do  what you should do, when you should do it, whether you feel like it or not."  Thomas Huxley

Self-discipline is the key to personal greatness. It is the magic quality that opens all doors for you, and makes everything else possible. With self-discipline, the average person can rise as far and as fast as their intelligence and talent can take them. But without self-discipline, a person with every blessing of background, talent, education and opportunity will seldom rise above mediocrity.

Dr. Wynn Training Log:

Last night Barry and I ran the magic mile using Jeff Galloway gliding technique-10min 38sec (see video posted of Jeff Galloway training at Disneyworld, Florida).  It felt really great! My goal is to break the 10 minute mile.  I will accomplish this by running more 3 and 5 miles.  Also to walk 1 lap then run 3 laps at casual pace.  Four laps equal to one mile.  Get inspired, motivated and come  train with us.  We are here for YOU!  We will run on Wednesday 03-08-12 Pacific Grove Middle School 4:00 pm.  Happy running!

AWESOME FOR GILROY!

 THE WYNNER'S CIRCLE, WDC

DAY ONE 4 GILROY

1ST DAY OF TRAINING FOR GILROY OFFICE: CYNTHIA BROUGHT A GALLON OF WATER TO DRINK, KATIE WENT FOR A WALK ON HER LUNCH BREAK & CANDY COMPLETED 2.06 MILES WITH ME AFTER WORK!! :) WAY TO GO GILROY! PICS WILL BE UP SOON.

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Jennifer's tip to avoid knee pain/issues

http://www.jeffgalloway.com/resources/news_archives/feb_02.html

Speed Training Without Aches and Pains: Acceleration Gliders
When done every three days or so, these little "pick-ups" will warm up your legs while they improve your running form. These are not sprints and are not hard to do. Your mission is to play with your momentum while running with less effort. The acceleration part is easy to do on a short stretch of downhill. Simply pick up the turnover of your feet (not your stride length) on the downhill, propelled by gravity, touching lightly with your feet. As you "coast² onto flat ground, maintain that increase without any significant effort. Then let the momentum gradually decrease back to your easy running pace for that day. Your goal is to glide very smoothly, even with a quicker turnover.
Acceleration Gliders in Six Easy Steps1. Start your warm-up by walking for five minutes, then walking and jogging very slowly for 5-10 minutes and then easing into your running pace for that day. Warm down by reversing this procedure.
2. Go down! After you're warmed up, use a slight downhill segment of 20-40 running steps to get a little momentum. Be sure to keep the legs and body relaxed throughout, without increasing your stride length. As you reach the flat, coast along with the added momentum, touching the ground lightly and feet near the surface of the road or trail. If no downhill is available, pick up your leg rhythm by shortening your stride length and gradually increasing the turnover of your feet and legs for 20-30 steps. (Turnover is simply the number of steps you take per minute.)
3. After the first few steps of the acceleration, when you feel comfortable at the faster rhythm, let the stride lengthen just a bit if you wish, but don't let it get too long. Avoid any feeling of tension or over-stretching in the back of your legs.
4. You're now up to speed so just glide, keeping the feet low to the ground and using very little effort. At the first sign of this, reduce stride length, and touch lighter on your feet.
5. Continue gliding for between 10-30 steps.
6. Rest by jogging very slowly or walking between accelerations.
Your acceleration glider program

• Each of these offers you a chance to work on more efficient running form as described on pp. 114-115 in the Marathon You Can Do It (Shelter Publications, 2001).
• Warm up before each session with 10-20 minutes of walking and easy running (with walking breaks if you wish).
• Keep the legs relaxed throughout the warm-up, the gliders themselves and afterward. Ease into the gliders, using downhills as the accelerations. If you don't have a downhill available, accelerate by shortening the stride, picking up the turnover rate of the legs, and then relaxing as you glide.
• Start with three to five gliders and increase by one or two each session to a maximum of 10 or 12.
• Two of these sessions per week will help to reinforce form improvements mechanically.
• You can use these as a warm-up before hills, speed sessions or races. You may also do them during your recovery and maintenance runs each week.

Jeff Galloway

Barry's training log

I suggest people keep a log of the training they are doing, I can find a way to post it here, if you send it in?

Last night, I ran my first mile, in over 2 years of not running. I have trained people for just about every event known to man, mostly with success. "The Magic mile" was not easy, I did some dynamic stretches prior to, it is important you do a "moving stretch" before running, not "static" (static should be done seperate from running, along with other methods, and be held for 15-30 seconds,SELF-PNF is better, can be found in BOB ANDERSONS BOOK ON STRETCH pg 206* amazon link below page).

PRE-TRAINING MEAL: 1 small snack 1 hr before (big meals 4+ hours, just as carb loading)
WATER: sip on 4-6 oz each 15 minutes (or electrolyte mix)
STRETCHED: dynamicly stretched hip flexor, glute, calf, adductor, hip
MILE TIME: 8 minutes, 14 seconds (put on my favorite beats, that are 8 min in length)

wont win me any races (average time) but my goal is to make it 3 miles (around 5k) in the same or better time, so be realistic in expectation.The focus should be on health, including this type of training in everyday life. If you are wanting to get faster, the book on speed, agility and quickness is awesome *amazon link below page. Stretching is key, and makes everything else effortless.

Dr Jennifer Wynn, registering for event

Family members can participate in the race by  registering on line.  All participants  will receive a complementary  sweatshirt and T-Shirt on the day of the race.    WDC team members who are inspired to join can still register on line as well.  Thanks Yvette del La Rosa for volunteering to be the trainer for Gilroy team.  There will be a training schedule for anyone interested in joining  Barry and I to train.

Dr Jennifer Wynn DDS

Thanks Yvette!

I really appreciate you stepping up, all helpful posts, pics, information and motivation, all appreciated, team effort!

What is the magic mile?

LINK http://www.jeffgalloway.com/pdf/magic.pdf

Mayoclinic 5k prep/7 weeks out

Week 2	On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds.
Mon	Tue	Wed	Thu	Fri	Sat	Sun
Run/walk 30 minutes	Walk 30 minutes	Run/walk 30 minutes	Walk 30 minutes	Rest	Run/walk 3.5 miles (5.6 km)	Rest or walk
Week 3	On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds.
Mon	Tue	Wed	Thu	Fri	Sat	Sun
Run/walk 30 minutes	Walk 30 minutes	Run/walk 30 minutes	Walk 30 minutes	Rest	Run/walk 2 miles (3.2 km) with Magic Mile*	Rest or walk

WDC: Be safe, be healthy

WDC: Be safe, be healthy: Hello, it is awesome that you have decided to put your health into the life priority position it deserves! Remember that when preparing for ...

Be safe, be healthy

Hello, it is awesome that you have decided to put your health into the life priority position it deserves! Remember that when preparing for a fitness/running, race/event, fitness/running is just a percent of the safe and healthy route to health and longevity. Be sure to check out the links below, or find other sources for your health and wellness needs. Stretch, diet and some core condition training are essential for top personal performance.

signed, site contributor

Hello welcome to WDC's (host Dr. Jennifer Wynn's) training blog, for the 2012 Big Sur Marathon 5k run! Here there will be some pictures, video footage, workout reminders, important dates and most of all, encouragement to finish at your personal best. It doesn't matter what place you come in, you are already in the right place. This is a buddy program, we are all part of the collective mind of this effort, so please feel free to share experiences, opinions...but understand the goal here is to have fun, and build self efficacy for better health, wealth and happiness. If you do have experience running, competing or just fitness, please send helpful suggestions, and we will post them up here!

*REMEMBER, ALWAYS OBTAIN PHYSICIAN CLEARANCE BEFORE BEGINNING ANY EXERCISE PROGRAM

Barry Masteller, PES (Dr Wynn's Coach/Trainer)

WHAT DO I DO??? FIRST WEEK OF TRAINING PROTOCOL

Week 1
On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds.

Mon Walk 30 minutes
Tue Run/walk 30 minutes
Wed Walk 30 minutes
Thu Rest
Fri Run/walk 3 miles (4.8 km)
Sat Rest or walk
Sun Run/walk 30 minutes

http://www.mayoclinic.com/health/5k-run/SM00061