Friday's Quick Intervals

Friday, June 27, 2014 · Mike Davis

Good morning, it is Friday and that means coffee, chat and quick intervals! Let's fill up the cup and get'em done! Last day of our vacation here on the Cape and while it has been a wonderful week, I am eager to get home and back to No Finish Line Running business. Don't get me wrong, this has been nice spending the week with some good friends, but I haven't been home much and I have lots to do. Next week alone we have two consultations and multiple sessions with clients as well as some NFLR business to work on. So as soon as I hit Dover, I move from vacation mode right into organizing the coming week! We did go out for a run Wednesday on the Cape Code Canal Bike Way. This 8 mile paved trail runs on the canal between the Bourne and Sagamore bridges. Fairly flat and out in the open, it was a great opportunity to run a few fartleks. So after a couple of easy miles we turned around a began our return with a mile of mile of fartleks. For the three of us it was about one thing and that was burning some calories! Fartleks are not meant to be much faster than normal interval pace workouts, but Chris, Kathy and I all had one goal and that was redeem ourselves ever so slightly. While we would have needed to stay out there for about 12 hours to truly burn on the calories we had consumed, we felt better about ourselves for a couple hours. This trail is very nice, but it is in the wide open so there's not any protection from the sun. The other challenge was the extreme wind that was blowing pretty aggressively in our face as we did our fartleks. It was fun! Looking at the races for the coming weekend I really didn't see any in the Portsmouth and Dover areas of New Hampshire. There's a 5K on Sunday morning in Hampton NH at Winnacunnet high school that sounds kind of cool. If you are good with spontaneity, tonight at 8:00 you can venture north to Portland and run a 5K, that sounds like a great time. The Seacoast Series is on break until the York Days 5K, on July 27th. Yours truly, his beautiful wife and daughter Jennifer will all be participating in this favorite race of mine. Besides the enjoyable course, this race is my favorite because I seem to see just about every runner that I know and many that I have worked with. If you haven't signed up, get on it! Speaking of races, coming soon we will have a page on our resources link dedicated solely to races, locally, across the country and abroad. This page will give you some insight on races we all at NFLR have run as well as those we have researched. Should be lot's of fun and quite helpful to all runners. If you have any ideas as to what should be included please leave a comment below. In my role as the Road Runners Club of America (RRCA) New Hampshire representative I was able to bring the RRCA coaching certification course to Portsmouth. While this course doesn't make you a coach by any measure but it does provide you with some great training that plays an important role as far as being a running coach. I am happy to now have Nicole as the third member of our NFLR staff now RRCA trained and soon to be certified once she passes the required test. Adding the RRCA certification to her title is a great accomplishment, but more importantly it is only a small part of Nicole's all round coaching resume. At NFLR we train to be coaches which require thorough knowledge of gait analysis, personalized training plans, injury prevention, technique and group running dynamics. Now NFLR has 3 coaches that can help runners of all levels run healthy and strong. Time to start packing up to head home so I will wind down the intervals. Hope you have a great weekend and don't forget to use the sun screen! Mike