New Tinkerbell and Surf City Training Program in OC

Accomplish Your Running Goals with the help of OC Trail Tales

Group Training Information Session at Road Runner Sports Laguna Hills

Monday Sept 10th @6pm- RSVP

Questions? run@octrailtales.com

In Store Discounts, Raffles, Food and Drinks

Your Training Starts Sept 17th

NEW Online Workout and Nutrition Plans Available for both Local and Remote Athletes.

• Track all your training, nutrition and metrics
• Plan your entire season
• Upload works from 90+ devices
• Use you iPhone, iPad, or other device
• Track your runs and rides on your iPhone

Testimonials

For many runners, the Surf City Half Marathon and Tinkerbell half marathon will be the longest event they have ever attempted and the goal is to finish the race. The ‘Beginner Program’ is designed for runners who want to build their mileage so they can comfortably complete the 13.1 distance. Beginner runners can use a walk/run combination for the prescribed time. The ‘Intermediate’ and ‘Advanced’ programs are aimed at experienced runners who would like to utilise speed sessions to maximise their performance in the race. Runners who are new to speed work should follow the Intermediate Program.

Training Session TypesFour types of training sessions are utilised in the training programs: Easy Runs, intervals, tempo runs and hills. Most runners should aim to run their speed-work sessions near their current 5km race pace. 

Easy Runs:Building mileage and increasing the length of aerobic training runs are the best ways to improve aerobic fitness and distance running ability.
Easy runs and long runs should be run at a controlled comfortable effort. If feeling good, it is fine to push the pace, but it is important for recovery that easy and recovery runs are below threshold effort. Experienced runners should run most of their recovery runs at a “conversational pace”, that is, at an effort that allows the runners to easily carry out a conversation if needed.

Interval Sessions:The interval sessions in the programs aim to improve maximal oxygen consumption, neuromuscular fitness and running economy – three important predictors of distance running performance. Runners should aim to complete the interval sessions at 5km pace for longer reps (3-5mins) and slightly faster for shorter reps (2mins and under). Recoveries can consist of a walk or jog and the emphasis is on the quality of the hard efforts. A warm-up of 10-20 minutes should precede the session and a warm-down of the same length should follow.

Tempo Runs:The tempo runs prescribed in the programs should be completed at around race pace/effort. In addition to raising the runner’s anaerobic threshold, the tempo runs also help runners become accustomed to running at their goal race pace. It is recommended that a 10-20 minute warm-up precedes the session and a 10-20 minute warm-down follows.

Hill Sessions:Hill sessions have been described as “speed work in disguise” because they build strength and endurance as well as working on cardiovascular fitness. 

RSVP HERE on FACEBOOK

About OC Trail Tales

You know your a trail runner if...

Hi Everyone
After reading thru any of the below sounds appealing to you on some level. I would like to invite you to our Fall Kick off event Sept 10th. More details will be posted soon.
Some Highlights will include:

• training for your first Short trail race (6k/15k) Xterra Trail Race
• training for your first 50k (Leona Divide 2013)
• training for your first 50 Miler (Leona Divide 2013)

OC Trail Tales can provide a methodical way to train and finish any of the above goals.

Our group runs are organized, the group members are friendly and welcoming too!

Send us a email should you have any questions. run@octrailtales.com

1. Your wife tries to introduce you to your three children and you reply "Three?"
2. You spend more time in the drug section than the food section of the local market.
3. You wonder why they don't make all running socks a dusty brown color.
4. You have more dirt on your shoes than in your garden.
5. You think that flagel and ibutrophin belong on the breakfast table.
6. You get more phone calls at 5:00 AM than at 5:00 PM.
7. You don't recognize your friends with their clothes on.
8. You have more buckles than belts.
9. You postpone your wedding because it will interfere with your training.
10. You keep mistaking your boss for Norm Klein.
11. 6am is sleeping in.
12. Your feet look better without toenails.
13. Your idea of a fun date is a 30-mile training run.
14. You're tempted to look for a bush when there's a long line for the public restroom.
15. You don't think twice about eating food you've picked up off the floor.
16. You can expound on the virtues of eating salt.
17. You develop an unnatural fear of mountain lions.
18. When you wake up without the alarm at 4AM, pop out of bed and think "lets hit the trails".
19. When you can recite the protein grams by heart of each energy bar.
20. You don't even LOOK for the Porto-sans anymore.
21. Your ideal way to celebrate your birthday is to run at least your age in miles with some fellow crazies.
22. Your ideal way to have fun is to run as far as you can afford to with some fellow crazies.
23. You know the location of every 7-11, public restroom, and water fountain within a 25-mile radius of your house.
24. You run marathons for speed work.
25. You have more fanny packs and water bottles and flashlights than Imelda Marcos has shoes.
26. You visit a national park with your family and notice a thirty-mile trail connecting where you are with the place your family wants to visit next, which is a 100-mile drive away, and you think "Hmmmm".
27. Someone asks you how long your training run is going to be and you answer "seven or eight ... hours".
28. People at work think you're in a whole lot better shape than you think you are.
29. You actually are in a whole lot better shape than you think you are.
30. Your weekend runs are limited by how much time you have, not by how far you can run.
31. You always have at least one black toenail.
32. You buy economy-sized jars of Vaseline on a regular basis.
33. You tried hashing, but felt the trails were too short and easy.
34. You think of pavement as a necessary evil that connects trails.
35. You rotate your running shoes more often than you rotate your tires.
36. Your friends recognize your better dressed in shorts than in long pants.
37. You really envied Tom Hanks' long run as Forest Gump.
38. You carry money around in a zip lock bag because store clerks complained that your money's usually too sweaty.
39. Any time a plain old runner talks about her aches and pains, you can sympathize because you've already had that at least once.
40. You put more miles on your feet than on your rental car over the weekend.
41. You don't need to paint your toenails; they're already different colors.
42. You start planning the family vacation around races, and vice-versa.
43. When you start considering your next vacation location on the merits of its ultras only.
44. You spend you entire paycheck on running gear, ultrabars, and entry fees.
45. You miss a work deadline cause you just had to have that "one more minute" on-line writing to the list.
46. You become a quasi-expert on different detergents so as to not "hurt" your tee shirts.
47. You leave work early to hit the trails.
48. You wear t-shirts based on if you've had good work outs when you've worn them before.
49. Have a trail shoe collection that would make Imelda Marcos envious.
50. You walk up the stairs and run down them.

Our Inspirations

We have had some great new accomplishments this week!  Thursday was the last of the summer Peters Canyon Series, and boy did you all do a great job! I think I heard most of you say you had a personal best.  :).  For those of you that did not have a personal best, or it was your first time, remember, you are out doing it, and that in itself is an accomplishment! I know a bunch of you won prizes as well! Great job everyone!

Saturday Traci, Kim, and Yuki had Camp Pendleton Triathlon! Way to go ladies, you guys rocked it! Both Traci and Yuki have come such a long way in their training.  They both came from barely swimming and no bikes, to ocean swimming, and new bikes that they are kicking butt on!  Kimmy just keeps getting better and better. When she came to us 4 years ago, she really was not "running", let alone kicking booty in Triathlons! Kim, we are so proud of you and your dedication to yourself. It takes so much focus and discipline to accomplish what you are accomplishing, and I admire that.

Sunday Jessie, MaryEllen, and Than participated in the  OC Fair  fun 5k! I know some of you have not participated in a 5k yet, but you are well on your way. We love 5k's, along with all the other races, and even though they are short, they are tough.  People know they are short so they run faster and harder. So, for the first time 5k'r it can be intimidating.  Not to worry though If you have any questions, these guys have done many, and i am sure can give you some good tips.  :) Great job and Congratulations you guys!

Sunday, we also had some people break their own mileage barriers! Congratulations to all of you first time 20 mile trail runners.  It was a hot day, and i know how hard it was.  You all did fantastic!

I would like to welcome back Rhonda Mahacek.  Rhonda was in a car accident, and was home recovering for quite some time.  Rhonda came back to class Monday, and did the walking class I heard fantastically! We have all missed you, and are all so happy you are making such a good recovery! Rhonda has signed up for Tinkerbell Marathon, and i encourage everyone to please encourage her along in meeting her goal at the beginning of the year.  :)

Please check out our new tab on the right hand side of the blog called Tales and Testimonials.  Just click on the photo, and read the tales or testimonials from your fellow OCTT members.  This is the reason we named ourselves "trail tales", and now i think have had students long enough to write their own "tales".  If you would like you story told here, please just send me an email, and photo, and i will post it.  :)  You get extra points as well.  :)  

Thank you for being the best! You all are such inspirations to us, and make us want to improve ourselves everyday.