it’s time to get training

130529_swtacklebox01_bStarting June 3, we’re 10 weeks away from race day - that's 68 days to be precise!

Jenn and I from Rogue Running in Austin, TX (two of your official SeaWheeze Run Ambassadors) are here to help you get there. June 3 marks the start of the official SeaWheeze Tacklebox training, a 10-week, step-by-step guide to preparing for the race and getting ready for SeaWheeze domination on August 10th!

The program is designed for runners of all levels with one common goal in mind: to help you smash through your self-imposed, personal limits to reach places you never thought were possible. That means different things for everyone, but it requires opening your mind and discarding prior expectations.

If you haven’t yet – download the SeaWheeze app so you can track all of your training, or print off the TackleBox program and follow along at home.


As you enter these final 10 weeks of preparation, here are some thoughts to prepare you to get the most out of the Tacklebox program.

“If you have a body, you’re an athlete.” – Bill Bowerman

Own that statement.

If you can breathe, regardless of your size, shape, age, or background, then you are an athlete. If you can move, regardless of your starting point, then you are an athlete and therefore a runner. Own it!

“Success is the sum of small efforts, repeated day in and day out.” – Robert Collier

Contrary to popular belief, improving as a runner is not about big efforts or even running fast more often, it’s about consistency and doing the small things repeatedly that will drive improvement over time.

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What does this mean for the Tacklebox program?

1. Consistency is king.

The most important thing you can do is follow the program consistently starting today. The accumulation of consistent training efforts will make you a stronger runner and prepare you for the August 10th.

In addition to supreme discipline, consistency requires supreme patience.

Other than your weekly workouts (shown on Wednesday on the schedule), all of your runs (or run/walks) should be done at an easy, conversational pace. Running easy means that you can speak comfortably in full sentences and ensures that you are in the right aerobic development zone to best develop your fitness.

As we say to our groups at Rogue, “you have to go slow to go fast later”. Running easy also puts less strain on your muscles, tendons, and joints, allowing you to stay healthy throughout the program.

If you remember nothing else from this blog, remember 3 words: Consistent. Easy. Running!


2. The one-percents.

It’s about the running but also about the small things you do to stay healthy and strong as an athlete. Collier called these things “small efforts,” we call them the one-percents.

What are the one-percents in the Tacklebox program? The one percents are the Strength Circuit and Drills from Jenn and I, the Yoga routine from Kerri, and the Dynamic Warm-up routine from Blue.

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These small efforts done repeatedly each week over the next 10 weeks will make you a stronger, healthier, and more efficient runner. Do them all weekly if you can. If not, prioritize them based on your weaknesses, but regardless of your situation, make time for the one-percents!

"Out on the roads there is fitness and self-discovery and the persons we were destined to be." – George Sheehan

Ok, let’s do this. We look forward to seeing you on the roads on August 10th, not as the person you are now, but closer to the person you are destined to be! Your journey to be that person starts today!

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Just downloaded the app this morning and I LOVE it! I’m not running SeaWheeze (sadface!) but I do have a big race coming up around the same time. I’ll totally be using the app to help me get ready!

Comment by Sara Hamil @ They Call it Gumption — June 4, 2013 @ 8:17 am

So, I have been training for the SeaWheeze and ran my first ever 10K in the Vancouver SunRun, but during that run I either pulled or tore my hamstring:( I have not been able to train or run since then and have been getting massages and am now seeing a physio every week. I really really want to run this half!!

Any suggestions?

Comment by Tara — June 5, 2013 @ 1:11 pm

Hey Tara,
Oh dear! We definitely recommend checking in with you physical therapist on this one as they will be the best option for getting you back on the trail when it is safe to do so. Thanks!
~ Somerlea

Comment by lululemon athletica GEC — June 6, 2013 @ 2:50 pm

Link to the Tacklebox pdf isn’t working! I am totally using the app (and loving it) but would love to have the hard copy too.

Comment by Katie — June 7, 2013 @ 11:20 pm

Hi Katie,
The link is working for me, give this one a go for the beginners training plan: and this one for the intermediate one: If you are still having troubles getting a hard copy, give us a call at 1.877.263.9300 so we can get more details.
~ Siya
Social Media Educator

Comment by lululemon athletica GEC — June 10, 2013 @ 8:48 am

I saw the Bill Bowerman quote “If you have a body, you’re an athlete” and it really caught my attention. I work mainly with senior citizens and many don’t think they can do much, if any, physical activity. But once they start to realize that it might be small, it might be gradual, but they can do it, they really start to embrace it!

Comment by Erena DiGonis — June 10, 2013 @ 9:16 am

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