The New Year is just around the corner and it is time to think about our Resolutions for 2012!!! Frankly, I think I've got a disease without any cure!!!!! I blame Maverick!!! There are certain popular races in the area that I have NEVER done. Most people look at me and wonder I could have not done these races. I'm giving in and doing them just because I can! So, 2012 will include the following additional races:
Inaugural LAKE EFFECT HALF MARATHON
Shamrock Half (not local) and if I can make it all work.... the 8k!!! Yep, I want to be a dolphin!!!!
Mountain Goat (10 mean miles of the biggest hills in Syracuse!!!!
Funny thing is, I've done the training runs for 2 years now.
7.7@7 (My first trail race at one of my favorite local places to run)!
Boilermaker (Just me and 15,000 of my closest friends for 9.3 miles, biggest 15k in the northeast)
I will also do many of the races that I've done previously.... okay, probably all of them with the exception of the 5th Syrathon race because I don't plan on being around for it. The amazing part about it is that the first two races are the bread for the Sandwich that includes the Tipp Hill Run (4 miles of more hills). That would mean that Feb. 25th I do my first half of the year, then two weeks later, I run a 4 mile hill race and a week later cap it off with an 8k on Saturday and a Half on Sunday!!!! Crazy!!!!
That isn't all of my goals though. There is one more lurking out there that isn't about doing something new.... just something better. My last big race of the "season" is the 2nd Annual Empire State Marathon/Half Marathon! 1:59:59 or less this time!!!!!! Then, I want to cap it all off with a PR at ESFD Burn Run! Maybe I'll even sneak in a race in Sandals!!!
If you think I'm crazy, you should meet my friends. They are doing 12 Half Marys in 2012!!!! Honor is doing two Half Ironman's and going to PR like nobody's business!!!!!
So, what are your resolutions???? I want to hear them.... so post them to me on here!!!!!
Next time I'll be nice enough to share my latest training ideas!
Friday, December 16, 2011
Thursday, December 1, 2011
I'm Back!!!!
After a long hiatus, I'm posting yet again! Here is a recap:
9 weeks into half-marathon training, I started to feel tired/sore. So, I stopped following the plan. I stuck with my Saturday long run, but made sure the miles were at HMP not HMP +30. I also ran/cross-trained on Sundays with Honor. Then, I was running one, maybe two other days a week. Keep in mind, everything outside of Saturday wasn't a particular pace or distance. It was whatever I felt like doing.
Oct. 16th. Empire State Marathon Weekend was coming to a close. The expo/packet pickup had come and gone. The shirts were awesome btw!!!! Great expo. Now, the only thing left was the race! I prepared and settled in. I came upon a fellow Lake Effecter (Elaine Henning) and ran almost the entire race with her. We formed a little pace group, met lots of people while we were racing and even stirred up some of the spectators and got them to make some noise!!!! As you may recall, my first goal was 2:10. Since I went off the grid, I readjusted to 2:15-2:20 for my half. 2:08.22 later, I had completed my half and in better fashion than I had imagined!!!!
The next few weeks were the same kind of training: What do I feel like doing today? Then, I somehow was talked into running the Burn Run at ESFD. My previous PR was 28:11. I felt so good that day and like I was firing on all cylinders. 27:44 later, I had a PR!!!! Since, I've been running with the group and even ran the Jingle Bell Run. That race was more about fun than anything. Honor had a PR!!!!! Yay Honor!!!!
Then, something magical happened! I'm not going to tell you just yet. If you want to know, you have to come back and read my next entry!!!!!!! Happy Running!!!!!! Where are my Ninja's at?????
9 weeks into half-marathon training, I started to feel tired/sore. So, I stopped following the plan. I stuck with my Saturday long run, but made sure the miles were at HMP not HMP +30. I also ran/cross-trained on Sundays with Honor. Then, I was running one, maybe two other days a week. Keep in mind, everything outside of Saturday wasn't a particular pace or distance. It was whatever I felt like doing.
Oct. 16th. Empire State Marathon Weekend was coming to a close. The expo/packet pickup had come and gone. The shirts were awesome btw!!!! Great expo. Now, the only thing left was the race! I prepared and settled in. I came upon a fellow Lake Effecter (Elaine Henning) and ran almost the entire race with her. We formed a little pace group, met lots of people while we were racing and even stirred up some of the spectators and got them to make some noise!!!! As you may recall, my first goal was 2:10. Since I went off the grid, I readjusted to 2:15-2:20 for my half. 2:08.22 later, I had completed my half and in better fashion than I had imagined!!!!
The next few weeks were the same kind of training: What do I feel like doing today? Then, I somehow was talked into running the Burn Run at ESFD. My previous PR was 28:11. I felt so good that day and like I was firing on all cylinders. 27:44 later, I had a PR!!!! Since, I've been running with the group and even ran the Jingle Bell Run. That race was more about fun than anything. Honor had a PR!!!!! Yay Honor!!!!
Then, something magical happened! I'm not going to tell you just yet. If you want to know, you have to come back and read my next entry!!!!!!! Happy Running!!!!!! Where are my Ninja's at?????
Wednesday, July 6, 2011
Taking it to the Next Level!!!!
Where to begin? Let's start with my mileage. The longs run surpassed a very crucial level this week.... 10 miles. Only five more miles to my longest training run.... and more importantly only 5km to my goal distance of a half mary!!!! My speed progressions have even gotten longer (all the way up to 1200km). Let's talk about speed. I feel as if I am getting a little faster. Ten days ago, on the second portion of my long run, I ran 2 miles with the big boys and was able to hold a conversation. My muscles don't seem as tired as I thought they would, either.
This leads us to form. I truly believe that if you improve your form, you will see results. After my last race, I had the privilege of sitting in on a workshop with Nick Lehecka from Fingerlakes Running Company. Something he said stuck in my mind, something I've always stressed. You can only control one set of muscles at a time. To combat this, he teaches you to bend you knee to get the other leg to drop straight underneath you. I've been focusing on this and my legs seem to stay more underneath me. Unfortunately, Nick stopped at that and didn't give us the other tips from his class. Yesterday, while doing my speed work, I started thinking about getting my other muscles to do what I need them to do to get better at running. I need to lengthen my stride a little and breathe more efficiently. Expanding on Nick's idea, I started playing around with arm-swing. Of course, you can only do so much of that on a speed workout. On my not so "recovery" run home, I noticed that greater arm-swing opened up my chest (which made breathing easier) and I had more rear leg extension. So, this week, on the nine miler, I will play with it even more.
This brings me back to my running plan. Running only three days a week in unorthodox. All of my running friends are on the 6 days a week plan. The three day plan (with two cross-training/strength/core days) seems to be helping me stay injury free. I actually had to stop running last year because of plantar fasciitis. Earlier this season, I also took a little time off because of a calf strain. The plan calls for a day off (from running only) before and after each run. Although, last week, I did a 3 mile tempo run on Friday, 10 mile long run on Saturday and a 5K on Sunday. I still felt fine, and more importantly, I feel like I can keep up with the plan. It also helped me set a realistic goal of 2:10 for my half in October. I almost think that I could hit 2:05. Depending on how this form work goes, I will have to assess whether I have an additional five minutes to play around with.
One final note: GOOD LUCK TO ALL OF THE RUNNERS OUT THERE! MAY YOU STAY HEALTHY AND HAPPY!!!!
This leads us to form. I truly believe that if you improve your form, you will see results. After my last race, I had the privilege of sitting in on a workshop with Nick Lehecka from Fingerlakes Running Company. Something he said stuck in my mind, something I've always stressed. You can only control one set of muscles at a time. To combat this, he teaches you to bend you knee to get the other leg to drop straight underneath you. I've been focusing on this and my legs seem to stay more underneath me. Unfortunately, Nick stopped at that and didn't give us the other tips from his class. Yesterday, while doing my speed work, I started thinking about getting my other muscles to do what I need them to do to get better at running. I need to lengthen my stride a little and breathe more efficiently. Expanding on Nick's idea, I started playing around with arm-swing. Of course, you can only do so much of that on a speed workout. On my not so "recovery" run home, I noticed that greater arm-swing opened up my chest (which made breathing easier) and I had more rear leg extension. So, this week, on the nine miler, I will play with it even more.
This brings me back to my running plan. Running only three days a week in unorthodox. All of my running friends are on the 6 days a week plan. The three day plan (with two cross-training/strength/core days) seems to be helping me stay injury free. I actually had to stop running last year because of plantar fasciitis. Earlier this season, I also took a little time off because of a calf strain. The plan calls for a day off (from running only) before and after each run. Although, last week, I did a 3 mile tempo run on Friday, 10 mile long run on Saturday and a 5K on Sunday. I still felt fine, and more importantly, I feel like I can keep up with the plan. It also helped me set a realistic goal of 2:10 for my half in October. I almost think that I could hit 2:05. Depending on how this form work goes, I will have to assess whether I have an additional five minutes to play around with.
One final note: GOOD LUCK TO ALL OF THE RUNNERS OUT THERE! MAY YOU STAY HEALTHY AND HAPPY!!!!
Sunday, June 5, 2011
The Re-Birth of a Runner!
First, as promised, a recipe!
Sweet Potato and Black Bean Chili for Two
Ingredients:
2 tsp. extra virgin olive oil
1 small onion, finely chopped
1 small sweet potato, peeled and diced
2 cloves garlic, minced
1 Tbsp chili powder
2 tsp. ground cumin
1/4 tsp chipotle
1/8 tsp salt
1 1/3 cup water
1 15 ounce can black beans, rinsed
1 cup canned diced tomatoes
2 tsp lime juice
2 Tbsp chopped fresh cilantro
Cooking method 1: Put it all in a slow cooker for 4 hours and enjoy.
Cooking method 2: Saute onion and sweet potato, add seasonings and stir/cook till fragrant, add water, bring to simmer, cover, reduce head, simmer 10-12 minutes, add beans, tomato and lime juice, increase heat to high, return to simmer, reduce heat to maintain simmer and cook until slightly reduced. Remove from heat, add cilantro and serve!
I prefer cooking method 1!
Now on to the rebirth! My time at Paige's is the measure of what I can calculate a realistic goal for Empire State! I even chose a new plan of attack to train for Empire State. Less is More! Three days of running, Two days of cross-training, Two Form Drills, Five Strength exercises and Five Stretches! Did I mention that this means two recovery days every week? Totally excited about the plan and my ability to keep up with it!
Let's rewind a month. The day of the Mountain Goat, I was doing a training run and injured myself. I took 10 days off, then have tried to run 3 or 4 days a week since. Key word was tried! Some weeks, only ended up being twice. In that time, I actually ran 5 km in 25:20 in a neighborhood training run. I took it really easy last week because of my upcoming race (Paige's Butterfly Run). My goals were 1) 25:00 (very unrealistic) 2) 26:00 (doable) and 3) 26:49 (3 minutes faster than laster year). I felt really good and did everything the way that I was supposed to going into the race. I even had fresh shoes on! 28:09!!!! Are you kidding me?????? Prior to may, I worked my rear end off since November! This time was meant to set the paces for my half-marathon training.
The words, "I'm never going to race again!!!!" ran through my mind. Of course, I would still run with people and train, just NEVER race! That lasted about 19 minutes! Then, I started processing to positives. 1) It was for a great cause 2) I ran into some friends 3) I kept a constant pace the whole time and 4) I beat last year by almost two minutes! I didn't meet any of my goals, but I took something positive from the race.
So, then we hop in the car and get ready to go to Geneva to check into the hotel and proceed to Keuka College for packet pick-ups for Honor. The GPS maps get completely wiped out. We manage to drive right to the hotel without the Garmin! Then, we use their business center to print directions to the tri site! We made it there.... 2 hours before registration and pick-ups began. It was raining, there wasn't any open swim. What to do? Tri workshop on running? Who was the speaker? Nick LeHecka, winner of the 2011 Skinnyman! I actually watched him start and finish that run! I knew we were in for a treat. There are many running books out there, but none of them even address form properly. They mention it and pass on. Many coaches won't even touch the issue! Nick actually spent a whole hour on it! Heel striking and improper for in general cause many runners to injure themselves, repeatedly. He actually explained scientifically why this was so and why PROPER running form makes sense. Then, he gave us a tip and had it make sense to us! Can you say GENIUS????!!!! Nick actually offers classes on the subject at the Fingerlakes Running and Triathlon Company in Ithaca for $30/group session!
With my new plan, my new tip (which hopefully will lead to my new form) and my new outlook on the situation, I have set my goal time for Empire State Half. I have adjusted from 2:00 to 2:10. I have a long run every Saturday from June 18th all the way into October for anyone that wants to join me! My pace will only be about 10:28/mile starting with 8 miles and going up to 15 miles! I will most likely run with the Lake Effect Runners! I will run rain or shine, sleet or hail!!! I have been re-born as a runner!!!!
Sweet Potato and Black Bean Chili for Two
Ingredients:
2 tsp. extra virgin olive oil
1 small onion, finely chopped
1 small sweet potato, peeled and diced
2 cloves garlic, minced
1 Tbsp chili powder
2 tsp. ground cumin
1/4 tsp chipotle
1/8 tsp salt
1 1/3 cup water
1 15 ounce can black beans, rinsed
1 cup canned diced tomatoes
2 tsp lime juice
2 Tbsp chopped fresh cilantro
Cooking method 1: Put it all in a slow cooker for 4 hours and enjoy.
Cooking method 2: Saute onion and sweet potato, add seasonings and stir/cook till fragrant, add water, bring to simmer, cover, reduce head, simmer 10-12 minutes, add beans, tomato and lime juice, increase heat to high, return to simmer, reduce heat to maintain simmer and cook until slightly reduced. Remove from heat, add cilantro and serve!
I prefer cooking method 1!
Now on to the rebirth! My time at Paige's is the measure of what I can calculate a realistic goal for Empire State! I even chose a new plan of attack to train for Empire State. Less is More! Three days of running, Two days of cross-training, Two Form Drills, Five Strength exercises and Five Stretches! Did I mention that this means two recovery days every week? Totally excited about the plan and my ability to keep up with it!
Let's rewind a month. The day of the Mountain Goat, I was doing a training run and injured myself. I took 10 days off, then have tried to run 3 or 4 days a week since. Key word was tried! Some weeks, only ended up being twice. In that time, I actually ran 5 km in 25:20 in a neighborhood training run. I took it really easy last week because of my upcoming race (Paige's Butterfly Run). My goals were 1) 25:00 (very unrealistic) 2) 26:00 (doable) and 3) 26:49 (3 minutes faster than laster year). I felt really good and did everything the way that I was supposed to going into the race. I even had fresh shoes on! 28:09!!!! Are you kidding me?????? Prior to may, I worked my rear end off since November! This time was meant to set the paces for my half-marathon training.
The words, "I'm never going to race again!!!!" ran through my mind. Of course, I would still run with people and train, just NEVER race! That lasted about 19 minutes! Then, I started processing to positives. 1) It was for a great cause 2) I ran into some friends 3) I kept a constant pace the whole time and 4) I beat last year by almost two minutes! I didn't meet any of my goals, but I took something positive from the race.
So, then we hop in the car and get ready to go to Geneva to check into the hotel and proceed to Keuka College for packet pick-ups for Honor. The GPS maps get completely wiped out. We manage to drive right to the hotel without the Garmin! Then, we use their business center to print directions to the tri site! We made it there.... 2 hours before registration and pick-ups began. It was raining, there wasn't any open swim. What to do? Tri workshop on running? Who was the speaker? Nick LeHecka, winner of the 2011 Skinnyman! I actually watched him start and finish that run! I knew we were in for a treat. There are many running books out there, but none of them even address form properly. They mention it and pass on. Many coaches won't even touch the issue! Nick actually spent a whole hour on it! Heel striking and improper for in general cause many runners to injure themselves, repeatedly. He actually explained scientifically why this was so and why PROPER running form makes sense. Then, he gave us a tip and had it make sense to us! Can you say GENIUS????!!!! Nick actually offers classes on the subject at the Fingerlakes Running and Triathlon Company in Ithaca for $30/group session!
With my new plan, my new tip (which hopefully will lead to my new form) and my new outlook on the situation, I have set my goal time for Empire State Half. I have adjusted from 2:00 to 2:10. I have a long run every Saturday from June 18th all the way into October for anyone that wants to join me! My pace will only be about 10:28/mile starting with 8 miles and going up to 15 miles! I will most likely run with the Lake Effect Runners! I will run rain or shine, sleet or hail!!! I have been re-born as a runner!!!!
Tuesday, April 12, 2011
Adventures In Running March/April
Spring has sprung and I've shed the running hat and gloves! I can no longer count the number of times I've run outside this year. Therefore, I must declare that running season is well under way!!!!! Honor and many other cyclists have even taken their first rides of the season!!!! This brings a sigh of relief and a shriek of terror all at the same time. It is great to get out, enjoy the trees blossoming and the birds chirping after the fourth snowiest winter in Central New York History (recorded at least). It is also great because we can finally see some of the benefits of our Winter training and assess our goals for the season! I've also learned a little about running with the change of season! The down side is the lack of safety I've seen so far this season!
Let's start with the fact that I almost got hit a few weeks ago by a motorist that wasn't paying attention to me or my location. I chose to take the right of way because I was right! I then came face to face with the fact that there is something worse than not taking the right of way when it is mine: Getting hurt and not being able to run!!!!!!! Right or wrong, it would hurt me more than the other guy!!!!!
With this in mind, we set out for the Mountain Goat Training Run Series (MGTRs) held at the MOST every Spring! This is a great program set forth by the Syracuse Track Club, Dunn Tire, the MOST (facility usage), Powerade, Brooks and I'm sure I missed a sponsor or two! In the first three weeks it became apparent that many other runners forgot a very important concept. It is true that Motorist are bound by law to share the road with Pedestrians, Runners and Cyclists. On the flip side of that coin: Runners, Pedestrians and Cyclists are obligated to share the road with Motorists!!!! We've seen people running with their ears plugged, others running with no regard for where they are, people running seven wide and taking over the whole road. I've seen some of these same people cross the road in between corners at angles. I've even seen people run through intersections with no regard for the motorists that are screaming down a hill and have the right of way (while we have the red light). As a result, the Mayor's Office has been called and their have been complaints about the runners. Maybe these people were over-reacting. More likely, the runners have over stepped their boundaries! Whether you are the motorist or the athlete, please keep the nice weather enjoyable by living in harmony with those around you!!!!!!!
Okay, I'm done being a downer! Now, let's talk about the positive side of things. Good weather means more opportunity to run with others. It also means more miles logged outside, which may translate to faster times on race day!!! Let's hit up the social aspect first. With the MGTRs, there are so many people to meet. People to talk to, to share experiences with and to learn from. I have done all of those things and I even scored a date or two with my wife on the first hill!
There has also been a lot of opportunity to assess goals! My first race that actually matters is June 4th (Paige's Butterfly Run). This race means a lot for a few reasons. First, this is the race that I ran my first sub 30 last year! Second, the race benefits Pediatric Cancer Research at the Golisano Hospital! Third, I WILL PR AGAIN THERE THIS YEAR!!!!!
Something I have to ask myself is, "What if I know I can hit the goal time that I have in mind and I still have seven weeks left to train?" I will still continue to train and try to improve. I can stick with my one goal or come up with a slightly tougher goal or two. Do I go with a better time to try and beat? Do I try to break into the top 200?
One thing is for sure, I have to look beyond my first race and toward my final race of the season. October 16th is the Empire State Marathon and Half-Marathon! I will be doing my first half-marathon that day. I have yet to run the full 13.1 miles. Most people would settle for just finishing. While, I won't tell you my goal for Paige's (mainly because I may have to revise it), I will tell you my Empire State goal! 1:59:59 or better! This I know is a stretch, but that is the mark of a good goal. A goal needs to be out of reach, but not so far out of reach that you can't accomplish it! It needs to be a something you have to work hard for! These are the goals that give us the most satisfaction, especially if we actually hit our mark!
Funny thing is that I've been stoked about this race for quite some time! Last week, we had a quarterly meeting at work. My employer mention that not only is our company sponsoring Ride For The Rescue this year, but also a couple of road races. They wouldn't mention which races though! I tried to get it out of them. All they would say was that one of the races was in October. I went to the race website and learned that A) The course has changed and B) There is an expo and packet pick-up at my work for Empire State! Wonder which race we are sponsoring in October? This makes me extremely excited!
With this in mind, get out, get active and get excited!!!!! Set goals, beat said goal, recover and repeat!!!! Above all, stay SAFE!!!!!
Let's start with the fact that I almost got hit a few weeks ago by a motorist that wasn't paying attention to me or my location. I chose to take the right of way because I was right! I then came face to face with the fact that there is something worse than not taking the right of way when it is mine: Getting hurt and not being able to run!!!!!!! Right or wrong, it would hurt me more than the other guy!!!!!
With this in mind, we set out for the Mountain Goat Training Run Series (MGTRs) held at the MOST every Spring! This is a great program set forth by the Syracuse Track Club, Dunn Tire, the MOST (facility usage), Powerade, Brooks and I'm sure I missed a sponsor or two! In the first three weeks it became apparent that many other runners forgot a very important concept. It is true that Motorist are bound by law to share the road with Pedestrians, Runners and Cyclists. On the flip side of that coin: Runners, Pedestrians and Cyclists are obligated to share the road with Motorists!!!! We've seen people running with their ears plugged, others running with no regard for where they are, people running seven wide and taking over the whole road. I've seen some of these same people cross the road in between corners at angles. I've even seen people run through intersections with no regard for the motorists that are screaming down a hill and have the right of way (while we have the red light). As a result, the Mayor's Office has been called and their have been complaints about the runners. Maybe these people were over-reacting. More likely, the runners have over stepped their boundaries! Whether you are the motorist or the athlete, please keep the nice weather enjoyable by living in harmony with those around you!!!!!!!
Okay, I'm done being a downer! Now, let's talk about the positive side of things. Good weather means more opportunity to run with others. It also means more miles logged outside, which may translate to faster times on race day!!! Let's hit up the social aspect first. With the MGTRs, there are so many people to meet. People to talk to, to share experiences with and to learn from. I have done all of those things and I even scored a date or two with my wife on the first hill!
There has also been a lot of opportunity to assess goals! My first race that actually matters is June 4th (Paige's Butterfly Run). This race means a lot for a few reasons. First, this is the race that I ran my first sub 30 last year! Second, the race benefits Pediatric Cancer Research at the Golisano Hospital! Third, I WILL PR AGAIN THERE THIS YEAR!!!!!
Something I have to ask myself is, "What if I know I can hit the goal time that I have in mind and I still have seven weeks left to train?" I will still continue to train and try to improve. I can stick with my one goal or come up with a slightly tougher goal or two. Do I go with a better time to try and beat? Do I try to break into the top 200?
One thing is for sure, I have to look beyond my first race and toward my final race of the season. October 16th is the Empire State Marathon and Half-Marathon! I will be doing my first half-marathon that day. I have yet to run the full 13.1 miles. Most people would settle for just finishing. While, I won't tell you my goal for Paige's (mainly because I may have to revise it), I will tell you my Empire State goal! 1:59:59 or better! This I know is a stretch, but that is the mark of a good goal. A goal needs to be out of reach, but not so far out of reach that you can't accomplish it! It needs to be a something you have to work hard for! These are the goals that give us the most satisfaction, especially if we actually hit our mark!
Funny thing is that I've been stoked about this race for quite some time! Last week, we had a quarterly meeting at work. My employer mention that not only is our company sponsoring Ride For The Rescue this year, but also a couple of road races. They wouldn't mention which races though! I tried to get it out of them. All they would say was that one of the races was in October. I went to the race website and learned that A) The course has changed and B) There is an expo and packet pick-up at my work for Empire State! Wonder which race we are sponsoring in October? This makes me extremely excited!
With this in mind, get out, get active and get excited!!!!! Set goals, beat said goal, recover and repeat!!!! Above all, stay SAFE!!!!!
Monday, March 21, 2011
Now Running With Everyone!!!!!
Spring hadn't sprung when we started running outside! It started with the Shamrock Training Runs with the Lake Effect Runners. I met a few people at the couple that I was able to attend. It is always good to meet new people and to have other people to run with. Interesting enough, the last couple of weeks, we've had amazing weather for March! The Tip Hill Shamrock Run was cooler, but sunny. The experience was a mixed bag though. So many people didn't realize that their 5k pace is not their Shamrock Run pace and that meant that us "honest" people got bogged down and lost some time. On the other hand, I was running a race that I wasn't committed enough to run last year. Last week, with the time change, it made it possible to start running after work. I went so far as to run 6 miles (my longest outside run since my injury in August) at a record 56:40!
That brings us to this past weekend. I was privileged enough to run with groups on both Saturday and Sunday. Saturday was the first Mountain Goat Training Run with the Syracuse Track Club and many local runners. That was followed my the weekly post goat snack at Starbucks! It is amazing that just because you have something in common with almost everyone in the restaurant, you can have a conversation with a complete stranger and it isn't considered crazy!
Sunday was a group run at Onondaga Lake Park! The concept of this run was time, not distance. The goal was to run for 100 minutes. So, my longest run was Thursday (6 fast miles) followed by Saturday (5.75 miles). If I ran for 100 minutes on Sunday, that would be more mileage in 4 days that I have ever done in a whole week! We started out with some of Honor's friends. Unfortunately, one person had to bow out. That left five of us. Granted, the others went a little ahead of us, but we ran into them several times and ran with them for a few good spells. They logged 9.9 miles or so and we logged around 9 or so. Incredible run! Inspiring even!!!
Even more inspiring was the post run refuel at Ophelia's with Honor, Doug, Kristin and Mary! This group of athlete's traded knowledge, goals, friendship and laughter. I personally learned a lot from these new friends (and one old one) about running, triathlon, nutrition and them.
So, Running With Everyone is exactly what I did this weekend!!! It is a great way to recharge your batteries and learn a thing or two. I feel as if my goals aren't as far out of reach as I sometimes feel that they are. So, whether you are a newbie or an experienced runner, now is the time to find a group to run with. Maybe it is a running group or maybe it is just a group of friends new and old alike. I even invite you to join me as the weather warms up for a run along the shores of Oneida Lake because I truly want to Run With Everyone!
(Next month we might visit the controversial topic of technology.)
That brings us to this past weekend. I was privileged enough to run with groups on both Saturday and Sunday. Saturday was the first Mountain Goat Training Run with the Syracuse Track Club and many local runners. That was followed my the weekly post goat snack at Starbucks! It is amazing that just because you have something in common with almost everyone in the restaurant, you can have a conversation with a complete stranger and it isn't considered crazy!
Sunday was a group run at Onondaga Lake Park! The concept of this run was time, not distance. The goal was to run for 100 minutes. So, my longest run was Thursday (6 fast miles) followed by Saturday (5.75 miles). If I ran for 100 minutes on Sunday, that would be more mileage in 4 days that I have ever done in a whole week! We started out with some of Honor's friends. Unfortunately, one person had to bow out. That left five of us. Granted, the others went a little ahead of us, but we ran into them several times and ran with them for a few good spells. They logged 9.9 miles or so and we logged around 9 or so. Incredible run! Inspiring even!!!
Even more inspiring was the post run refuel at Ophelia's with Honor, Doug, Kristin and Mary! This group of athlete's traded knowledge, goals, friendship and laughter. I personally learned a lot from these new friends (and one old one) about running, triathlon, nutrition and them.
So, Running With Everyone is exactly what I did this weekend!!! It is a great way to recharge your batteries and learn a thing or two. I feel as if my goals aren't as far out of reach as I sometimes feel that they are. So, whether you are a newbie or an experienced runner, now is the time to find a group to run with. Maybe it is a running group or maybe it is just a group of friends new and old alike. I even invite you to join me as the weather warms up for a run along the shores of Oneida Lake because I truly want to Run With Everyone!
(Next month we might visit the controversial topic of technology.)
Sunday, February 20, 2011
Double Issue: Beginning to Run and Flexibility!!!!
This month is a double issue!!!! First, I will give you insight to my beginning program. Second, we will touch on flexibility!!! This month's entry is relatively short for two reasons! 1) Nobody likes to read too much and 2) I regard anyone reading this as being intelligent, so too much detail isn't necessary. They are capable of getting the idea in a shorter description! Any questions, just e-mail me at tsherman4@twcny.rr.com!!!
Before my first run, I had to mentally prepare myself! First, speed wasn't the goal. Second, I don't care what anybody thinks because a) running is more about me than it is about the people that will see me running b) I was new and c) if they can do better, then they need to strap on some running shoes! Proper hoes are also super important, so I came to discover! A proper pair of running shoes does indeed reduce risk of injury and frustration! My first pair of running shoes only cost $40 on discount online. They got me by. My second pair of shoes came from a running store and ran $100. They were more comfortable and more responsive. My calfs also felt better running in them. My rules for buying running shoes became: I am putting 500+ miles on these shoes, they better be comfortable. I am going to get a proper fitting at a store that specializes in running. If the running shoe costs less than $85, it probably isn't a good shoe for me!
Out the door we go! I started with a nice and easy walk. After a couple of minutes, the blood was flowing and the muscles were a little loose. Then, I increased speed to a mild jog. Held that for about 3 minutes, then walked for 2 minutes at a fast pace. After 30 minutes, it was time to walk home. I did this 3 times a week. Then, as I got more comfortable, I added a minute to the running and took one away from the walking. By the third week, it was 5 and 1. As you progress, 30 minutes of non-stop running was my first goal. Then, I introduced fartlek! On my 30 minute run, I would pick a spot to speed up and pick a spot up ahead to slow back down. After adding these, the speed started to come and was kinda fun! With some work, a 30 minute 5k wasn't far off. In fact, my first training run for a full 5k that came in less than 30 minutes came on my 33 birthday!!!
Flexibility: capable of adapting!!!! While your muscles need to adapt, that is not where I am headed with this! Sometimes you need to change your game plan for whatever reason. I started to learn this early. Weather was a big factor. Another big factor was my schedule! Of course, my attitude also tried to derail me a few times!
First, schedules: I have to go to work earlier than usual from time to time. So running at my usual time or on my usual day isn't possible. Get your run in at a different time!!!! Another option is to do a shorter run at your normal time, then finish your workout later in the day! The worst thing you can do is not get some kind of workout in!!!! This brings continuity and builds a culture of not coming up with excuses!
Weather: People hate to run if it is too hot outside. If you are serious about running, then not running is not an option. So, you either get up and run earlier when it is cooler, or go later. Other options include running a shorter distance or doing the same distance, just at a slower pace. Rain, snow make for another obstacle. Hence, the fitness club (gym) membership! All the treadmills are being used? How about a nice precor workout (at 180 cadence to work on turnover)? Sometimes, I just don't feel like being on the treadmill for a long run. So, I run for half the distance, hit the precor or bike or rowing machine for a few minutes and then head back to the treadmill. By now, I hope you get the whole idea here!
I've found that the more flexible I am, the better my training is! The only thing that I'm not flexible on is not logging miles!!!!!
Thank you all for reading my blog!!!! If you have any questions or want to know more about anything I did or any of the resources that I've used, please use my e-mail at the top of this blog!!! Until next time, good luck and God Bless!!!!!
Before my first run, I had to mentally prepare myself! First, speed wasn't the goal. Second, I don't care what anybody thinks because a) running is more about me than it is about the people that will see me running b) I was new and c) if they can do better, then they need to strap on some running shoes! Proper hoes are also super important, so I came to discover! A proper pair of running shoes does indeed reduce risk of injury and frustration! My first pair of running shoes only cost $40 on discount online. They got me by. My second pair of shoes came from a running store and ran $100. They were more comfortable and more responsive. My calfs also felt better running in them. My rules for buying running shoes became: I am putting 500+ miles on these shoes, they better be comfortable. I am going to get a proper fitting at a store that specializes in running. If the running shoe costs less than $85, it probably isn't a good shoe for me!
Out the door we go! I started with a nice and easy walk. After a couple of minutes, the blood was flowing and the muscles were a little loose. Then, I increased speed to a mild jog. Held that for about 3 minutes, then walked for 2 minutes at a fast pace. After 30 minutes, it was time to walk home. I did this 3 times a week. Then, as I got more comfortable, I added a minute to the running and took one away from the walking. By the third week, it was 5 and 1. As you progress, 30 minutes of non-stop running was my first goal. Then, I introduced fartlek! On my 30 minute run, I would pick a spot to speed up and pick a spot up ahead to slow back down. After adding these, the speed started to come and was kinda fun! With some work, a 30 minute 5k wasn't far off. In fact, my first training run for a full 5k that came in less than 30 minutes came on my 33 birthday!!!
Flexibility: capable of adapting!!!! While your muscles need to adapt, that is not where I am headed with this! Sometimes you need to change your game plan for whatever reason. I started to learn this early. Weather was a big factor. Another big factor was my schedule! Of course, my attitude also tried to derail me a few times!
First, schedules: I have to go to work earlier than usual from time to time. So running at my usual time or on my usual day isn't possible. Get your run in at a different time!!!! Another option is to do a shorter run at your normal time, then finish your workout later in the day! The worst thing you can do is not get some kind of workout in!!!! This brings continuity and builds a culture of not coming up with excuses!
Weather: People hate to run if it is too hot outside. If you are serious about running, then not running is not an option. So, you either get up and run earlier when it is cooler, or go later. Other options include running a shorter distance or doing the same distance, just at a slower pace. Rain, snow make for another obstacle. Hence, the fitness club (gym) membership! All the treadmills are being used? How about a nice precor workout (at 180 cadence to work on turnover)? Sometimes, I just don't feel like being on the treadmill for a long run. So, I run for half the distance, hit the precor or bike or rowing machine for a few minutes and then head back to the treadmill. By now, I hope you get the whole idea here!
I've found that the more flexible I am, the better my training is! The only thing that I'm not flexible on is not logging miles!!!!!
Thank you all for reading my blog!!!! If you have any questions or want to know more about anything I did or any of the resources that I've used, please use my e-mail at the top of this blog!!! Until next time, good luck and God Bless!!!!!
Wednesday, January 19, 2011
Running Confusion
As a new runner, I was eager to listen to whatever experienced runners had to say. I read books on technique and countless magazine articles. The problem with this was that there was so much information that it became hard to know what to listen to. Which training plan should I follow? Should my training include this or that? It all seemed like such great information that I tried to incorporate it all into my training. IMPOSSIBLE! Two things can happen in this situation. The first, over-training. The second, discouragement. I also tried way too hard to worry about form.
It took a long time, but clarity came. The answer is very simple. First, I took common elements of proven training plans (Runners World and other fitness magazines). These components were: Easy Run, Long Run, Tempo Run and Speedwork. After a 7-mile run last Summer, I noticed foot pain. In an effort to take it easy, I was forced to get my cardio through other sources. I experimented with the spin bike, rowing machine and Precor machine. After my foot pain eased, I integrated the running back into the plan.
With all of these elements in my plan, it was hard to fit them all into 7 days. Then, I came across and article that presented a new concept: A week doesn't necessarily mean 7 days. In fact, a week could be up to 21 days in 5k training. For instance, you may do a long run every 7 days, but only do speedwork and tempo runs every 14 days (alt. weeks) or maybe even throw in some hill repeats to make it once every 21 days.
The last bit of confusion, for me, came from all of the articles and books on running form. I took one thing from all of the theories... it's more natural than forced. Watch children run! They are very good at it. Why? The don't think about it! Slight adjustments may need to be made. Arm swing and breathing are both very important and can be changed easy enough. Posture is also important, but not entirely easy to change (drastically at least). Stride length, turnover and form where the legs are concerned can be corrected, mostly by drills and logging more miles.
Navigating into running has been overwhelming at times. I'm not a great runner, but I've become a student of my own running. I've never had a coach or a trainer. The resources I've used include books, magazines, the internet and other runners (just by watching what other successful runners look like). It was hard to get past all of the information, but one thing helped: Simplify!
It took a long time, but clarity came. The answer is very simple. First, I took common elements of proven training plans (Runners World and other fitness magazines). These components were: Easy Run, Long Run, Tempo Run and Speedwork. After a 7-mile run last Summer, I noticed foot pain. In an effort to take it easy, I was forced to get my cardio through other sources. I experimented with the spin bike, rowing machine and Precor machine. After my foot pain eased, I integrated the running back into the plan.
With all of these elements in my plan, it was hard to fit them all into 7 days. Then, I came across and article that presented a new concept: A week doesn't necessarily mean 7 days. In fact, a week could be up to 21 days in 5k training. For instance, you may do a long run every 7 days, but only do speedwork and tempo runs every 14 days (alt. weeks) or maybe even throw in some hill repeats to make it once every 21 days.
The last bit of confusion, for me, came from all of the articles and books on running form. I took one thing from all of the theories... it's more natural than forced. Watch children run! They are very good at it. Why? The don't think about it! Slight adjustments may need to be made. Arm swing and breathing are both very important and can be changed easy enough. Posture is also important, but not entirely easy to change (drastically at least). Stride length, turnover and form where the legs are concerned can be corrected, mostly by drills and logging more miles.
Navigating into running has been overwhelming at times. I'm not a great runner, but I've become a student of my own running. I've never had a coach or a trainer. The resources I've used include books, magazines, the internet and other runners (just by watching what other successful runners look like). It was hard to get past all of the information, but one thing helped: Simplify!
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