Along the left column of the blog, I've posted the 10K clinic training schedule for the next month. I've tried to juggle our Monday night clinic, which is supposed to be a rest day. The other challenge I had was when the hill repeats start. The RR does hill repeats on Wednesdays, so I kept with that. What had to be worked around is on normal programs, there is a steady run on Tuesday (a rest day in this new schedule), hills on Wednesday and a steady run on Thursday. Now we will do hills, steady run and steady run. This shouldn't be a big deal.
I hope this is a solid compromise.
Tuesday, March 21, 2006
You know you're a runner when...
This is a funny little yarn I tracked down on the web.
Travel
You Know You're A Runner...
when the drive to the race is longer than the race itself
when you say "There's only a half-marathon (10k, 5k, etc)
when you run to your gate at the airport even though you aren't late and you aren't wearing running shoes
when you pack a separate bag for your running clothes
when your idea of sightseeing involves visiting the local running store and finding the best place for hill repeats and long runs
when you get off an 18 hour flight and go for your long run because a) you need to stretch your legs, b) you want to see the city/country, and c) you have a scheduled run
when you realize that all the traveling you did in the last year revolved around races
you avoid travelling to places where you won't be able to run
Nutrition
You Know You're A Runner...
when all your friends think you eat too healthy
when you not only eat gels, but you know the best flavors for every brand
when you consider pasta to be a food group
when the sports drinks are in front of the soda, beer, and juice in your fridge
when you drink your least favorite kind of sports drink because you know it is what they will be handing out at waterstops for your next race and you want your body to be accustomed to it
when pasta is the only food you'll eat two nights before a race
Family and Friends
when you've run, showered, and eaten breakfast (twice) before your family/roommates even wake up
your friends no longer look at you like your nuts, because they know it for sure
when you forget birthdays and anniversaries, even major holidays, but never the date of your next race
when you have to make a real effort to remember to talk to your (non-running)family and friends about something other than running
when your boss tells you to go run because your having a bad day at work
when your family plans vacations based on where your next marathon will be
when people stop asking you if you are going to run today, but rather ask you when
when your friends by sports drinks for their party so you'll have something to drink, since they know you have a run/race the next day
when your friends know that if you don't answer your phone, you're probably running
when you pass on going out with your friends on Friday night because you have to get up early and run
when you no longer have to explain to your friends why cotton isn't the best choice for running attire
when you come back after a 1 hour run and your spouse says 'That was fast.
when your friends think they need to practice more before they can run with you
when your spouse begs you to go for a run because you are in a bad mood
Injuries
You know you're a runner...
when you have a favorite ice pack
when you brag about losing toenails
when you go through a box of Band-Aids without getting a single cut
when there are permanent blood stains on your T-shirts where your nipples were rubbed raw
when it hurts worse to take a shower than it does to keep running
Clothes
You know you're a runner...
when every T-shirt you own has a race name and sponsors listed on it
when your socks come in two categories: run! ning socks and others
when you have tons of race shirts but can't find a work shirt for the life of you
when you balk at the cost of everyday shoes and then spend $75 - $100 on a pair of running shoes that will only last 3 months and think you're getting a fabulous deal
when you think a black Timex Ironman watch goes with black tie dress
when you spend $12 on socks that help you avoid blisters
when you have to explain to everyone why you can't run in the T-shirts you get at races
You Know You're A Runner...
when the drive to the race is longer than the race itself
when you say "There's only a half-marathon (10k, 5k, etc)
when you run to your gate at the airport even though you aren't late and you aren't wearing running shoes
when you pack a separate bag for your running clothes
when your idea of sightseeing involves visiting the local running store and finding the best place for hill repeats and long runs
when you get off an 18 hour flight and go for your long run because a) you need to stretch your legs, b) you want to see the city/country, and c) you have a scheduled run
when you realize that all the traveling you did in the last year revolved around races
you avoid travelling to places where you won't be able to run
Nutrition
You Know You're A Runner...
when all your friends think you eat too healthy
when you not only eat gels, but you know the best flavors for every brand
when you consider pasta to be a food group
when the sports drinks are in front of the soda, beer, and juice in your fridge
when you drink your least favorite kind of sports drink because you know it is what they will be handing out at waterstops for your next race and you want your body to be accustomed to it
when pasta is the only food you'll eat two nights before a race
Family and Friends
when you've run, showered, and eaten breakfast (twice) before your family/roommates even wake up
your friends no longer look at you like your nuts, because they know it for sure
when you forget birthdays and anniversaries, even major holidays, but never the date of your next race
when you have to make a real effort to remember to talk to your (non-running)family and friends about something other than running
when your boss tells you to go run because your having a bad day at work
when your family plans vacations based on where your next marathon will be
when people stop asking you if you are going to run today, but rather ask you when
when your friends by sports drinks for their party so you'll have something to drink, since they know you have a run/race the next day
when your friends know that if you don't answer your phone, you're probably running
when you pass on going out with your friends on Friday night because you have to get up early and run
when you no longer have to explain to your friends why cotton isn't the best choice for running attire
when you come back after a 1 hour run and your spouse says 'That was fast.
when your friends think they need to practice more before they can run with you
when your spouse begs you to go for a run because you are in a bad mood
Injuries
You know you're a runner...
when you have a favorite ice pack
when you brag about losing toenails
when you go through a box of Band-Aids without getting a single cut
when there are permanent blood stains on your T-shirts where your nipples were rubbed raw
when it hurts worse to take a shower than it does to keep running
Clothes
You know you're a runner...
when every T-shirt you own has a race name and sponsors listed on it
when your socks come in two categories: run! ning socks and others
when you have tons of race shirts but can't find a work shirt for the life of you
when you balk at the cost of everyday shoes and then spend $75 - $100 on a pair of running shoes that will only last 3 months and think you're getting a fabulous deal
when you think a black Timex Ironman watch goes with black tie dress
when you spend $12 on socks that help you avoid blisters
when you have to explain to everyone why you can't run in the T-shirts you get at races
Sunday, March 19, 2006
Windy Weekend
Sometimes it's difficult to start summarizing a weekend full of running when the weather really transcends all possible descriptions. I accept the fact that neither Saturday not Sunday was like running on a sunny June afternoon, however, it was an amazing time on the trails.
Saturday was a comfortable 12K along the trail from my place. I wanted to get some kilometres into my base, but I'm still trying to keep my mileage down until I get my new shoes. I just couldn't turn down a run when it was so beautiful. It was likely five or six degrees, a stiff breeze and sun reflecting off the St. John River. The trail was still muddy in places, overall however it was just as it will be for the next four months. My only complaint was the darn breeze was strong and in only one direction: in my face. The overall time was 51:57. My splits: 4:12, 4:19, 4:21, 4:18, 4:26, 4:25, 4:20, 4:15, 4:23, 4:14, 4:22 and 4:20.
Sunday morning was a bit colder, but I took our RR clinic across the train bridge for the first time this season. It was our 6K LSD with 10:1s. Everyone looked great all through the run. We had probably 10 runners with us, including two from the last clinic. I didn't take Belle this weekend because I wasn't sure how the group would respond, I don't think it will be a problem next weekend. It was a fabulous run, we brought it in, in about 41 minutes and change.
Saturday was a comfortable 12K along the trail from my place. I wanted to get some kilometres into my base, but I'm still trying to keep my mileage down until I get my new shoes. I just couldn't turn down a run when it was so beautiful. It was likely five or six degrees, a stiff breeze and sun reflecting off the St. John River. The trail was still muddy in places, overall however it was just as it will be for the next four months. My only complaint was the darn breeze was strong and in only one direction: in my face. The overall time was 51:57. My splits: 4:12, 4:19, 4:21, 4:18, 4:26, 4:25, 4:20, 4:15, 4:23, 4:14, 4:22 and 4:20.
Sunday morning was a bit colder, but I took our RR clinic across the train bridge for the first time this season. It was our 6K LSD with 10:1s. Everyone looked great all through the run. We had probably 10 runners with us, including two from the last clinic. I didn't take Belle this weekend because I wasn't sure how the group would respond, I don't think it will be a problem next weekend. It was a fabulous run, we brought it in, in about 41 minutes and change.
Friday, March 17, 2006
It's about time
Finally. I finally got another run in this week. It has been a hectic week at the office, between the MacKay report, to an all-encompassing feature on the courts. Anyway, I hadn't got out since my 15K on Monday and I had been begging to get out. My schedule finally relented. I'm still waiting to get new shoes, so I'm trying not to log that many kilometres.
I went out for 6K with the intention of seeing how I felt. Legs were fresh but I just didn't want to push it too much. Splits: 4:35, 4:09, 4:06, 4:25, 4:05 and 3:50. My average HR was 178.
I went out for 6K with the intention of seeing how I felt. Legs were fresh but I just didn't want to push it too much. Splits: 4:35, 4:09, 4:06, 4:25, 4:05 and 3:50. My average HR was 178.
Monday, March 13, 2006
March Break Away 10K Race Report
6:15 a.m.: Papppaaa Paaappaaa
I'm resting comfortably in the nice warm bed, really wanting an extra 10 minutes of sleep. But I can hear in the nursery across the hall, my daughter goading me into an earlier than anticipated start to the day. Not like I really have a choice mind you, considering the race starts in three hours and 45 minutes.
6:17 a.m.: Bleary-eyed, I walk into Elle's room, look at her with her soother in her mouth, Heffalump in her hand and standing waiting for me to lift her up. I think, well, if this isn't motivation for today, I'm not sure what could be better.
I start my pre-race morning with the obligatory breakfast of a bagel and banana. However, I'm also frantically trying to clean-up the house because I'm having my RR 10K clinic participants over to my house for a post-race bagel-and-banana fest. As I pace the hallway and kitchen area, Elle and Belle (the dog) are watching me, the cats on the other hand can't wait for me to leave. Everywhere I go, I have my pace bunny ears. (That is what we call foreshadowing.)
8:25: Get back from my Sobey's run with strawberries, cherries and croissants. I'm now heading to [i]the farm[/i] to help set up the race. The whole concept of this race was hatched about eight weeks ago when the local RR manager and I realized Fredericton had no races in March and my clinic didn't have a goal race to work towards. The day prior over a coffee in our post Sunday run group, someone mentioned to me that she volunteered with the kids at Camp Rotary and they were always looking for donations. A day later this event was conceived as a fund-raiser for our friends at Camp Rotary.
9 a.m.: Looking for Derrick, he decides to move the start line 200 metres from where I thought it was. That problem is now solved, so we have to remark the course for the third time (rain and snow washed away all our previous markings).
9:45: Finally done marking the course, get my running gear on. Argh! No bunny ears. They are still on the counter at my house, which is five minutes away, but do I risk driving back now. You can just imagine, I'm standing by my car, keys in hand, stretching as I think, "Should I or Shouldn't I." Just as I decide to go, a friend arrives and said he wanted to register, so the decision was made, I would not wear the ears and get my friend registered.
So here is my thought as I walk to the starting line: Is a pace bunny with no ears, like an emperor with no clothes?
As I walk down to the registration van, I see three people chatting together with these unmistakeable orange shirts protruding their jackets. Maniacs. I met my first Running Maniacs! That was cool.
I had originally intended to pace my friends to a 55 minute 10K, but they decided 58 minutes was more realistic. So we went with that time. With about 40 people toeing the line, the timer started at 10:01 a.m. This was the first time I haven't surged to the lead pack, instead I was clapping and chatting with my crew. The wind was picking up off the St. John River, but the sun made up for any chills. As we turned onto the Lincoln Road the gaggle of runners stretched out as far as you could see in front and behind. We were setting a pretty good pace, three of my runners were with me right until about 5K, when I noticed a few falling behind a bit. I was starting to wrestle with the whole philosophy about being a pace bunny, do I stay true to the pace or fall back and try and motivate? Well, I told several others that I was doing a 58-minute pace so I figured I should keep going, though I still yelled out the 10:1s and on the long straight stretches, they could see my hand signals.
The second biggest dilemma I had was attire. I decided to with shorts and my running jacket, well, 5K into the run, I decided the jacket was too much so I had to unpin my bib from my jacket and re-attach to my shirt, while running. I have the pin pricks to prove the success (or lack thereof).
This was the first race that I was not trying to gun it the entire way, which was refreshing. Most times around 5K, I'm pushing my muscles as hard as I can and I'm begging for death. This time I had a chance to enjoy the race. The hills were "hilarious" after all and there were a lot of hills. The wind coming off the river was annoying at times, but gave a nice push at various other points along the way. The race course wasn't the fastest I've ever run on, but I think it gave a great challenge to all those who laced up for the run.
As 7K approached, I noticed a familiar set of running tights. It was the husband of one of my clinic members. He had planned for 55 minutes, but he started a bit quick. So I brought him in at 57ish. Once I crossed the line, I got my time and went out and retrieved three of my runners and brought them back in at 61, 61 and 63 minutes, this was their first 10K. I was so proud of them. I went out two more times to make sure everyone who started, finished.
It wasn't the fanciest race. We pulled it together quickly and I believe the kids at Camp Rotary will be able to put our money to great use. The Rotary provided 10 volunteers, which helped make the event run "smoothly." I was also pleased to see all the big smiles on race morning. Those used to running bigger races could have complained about our no-frills show, but it was wonderful to see everyone having a great time. I've always been impressed with how concerned runners are in giving back to their communities. The vast majority of runs that I've participated in over the years have given back money to local organizations.
Anyway, this race was a big deal for me, not time-wise but seeing people from my first running clinic achieve their goal. That was more gratifying than any PB.
Once the race finished, we all headed back to our place, where wonderful wife had an amazing spread out for us. The table was lined with juice, bagels, fruit salad, fruit, yogurt, croissants and cheese. I wish I had that kind of post-race meal after every race. We had a great time chatting about the previous 10 weeks in the clinic and what was coming next for them running wise. Overall, it was a great start to the day.
Thursday, March 09, 2006
The trails are open
Wahoo! I did it! I ran on the Fredericton trail for the first time this year. I'm not joking, I wouldn't joke about something this important. Normally this doesn't happen for at least another month ... last year I tried to run in early May and had to abort becausae of ice and snow. I typically prefer trail running because it is easier on my knees, legs, etc, but the gravel was frozen so hard that I'm not sure there was any more give than the road. All that is moot, I ran on the trail and it is only March 9. And I'd like to point out that I wasn't the only person, I passed another happy trail runner. Oh the joy. And to finish of my seasonal rant, guess what. I only stepped on snow for about five paces, the rest was pure trail alongside the St. John River. Oh I'm in heaven.
I decided to go out this morning, which is also the first morning run I've done in months. I'm supposed to be running a 10K on Saturday, so I didn't want to kill myself. I opted for an easy 8K. I finished in 35:45 with splits of 4:35, 4:30, 4:33, 4:30, 4:31, 4:18, 4:23, 4:19.
I felt strong the whole run, but I really need to buy new shoes. I've exceeded my 800K and I can feel the support is just not there anymore.
I decided to go out this morning, which is also the first morning run I've done in months. I'm supposed to be running a 10K on Saturday, so I didn't want to kill myself. I opted for an easy 8K. I finished in 35:45 with splits of 4:35, 4:30, 4:33, 4:30, 4:31, 4:18, 4:23, 4:19.
I felt strong the whole run, but I really need to buy new shoes. I've exceeded my 800K and I can feel the support is just not there anymore.
Tuesday, March 07, 2006
Tuesday Tempo
Words cannot describe how beautiful the weather was today. I kept checking my little calendar on my laptop making sure it is really March and not May. I lots several minutes throughout the day just gazing out the window gawking at the sun-soaked capital. Aside from a little wind coming down the St. John River, the day was perfect.
After a long day at work, I went out for a tempo run. I am experimenting with different routes around the neighbourhood to try and eliminate unnecessary hills on my tempo runs. I was unsuccessful, but I still had a decent run, 1K warm-up, 1K cooldown and a 6K tempo. Splits: 5:05, 4:01, 4:06, 4:25 (the darn hill), 4:18, 4:14, 4:01 and 5:00.
During my 4:25 split, I was heading up the hill by the farm, trying to stuff my gloves in my pocket and grab a drink of water. Those middle splits were terrible time-wise but overall I'm happy with the run.
After a long day at work, I went out for a tempo run. I am experimenting with different routes around the neighbourhood to try and eliminate unnecessary hills on my tempo runs. I was unsuccessful, but I still had a decent run, 1K warm-up, 1K cooldown and a 6K tempo. Splits: 5:05, 4:01, 4:06, 4:25 (the darn hill), 4:18, 4:14, 4:01 and 5:00.
During my 4:25 split, I was heading up the hill by the farm, trying to stuff my gloves in my pocket and grab a drink of water. Those middle splits were terrible time-wise but overall I'm happy with the run.
Monday, March 06, 2006
Volunteers!
The countdown to the March Break Away 10K is down to five days. The registrations are coming in, but there is still a huge need for a few more volunteers. If anyone can volunteer or can volunteer a volunteer, that would be wonderful. Please call the Fredericton RR: 459-4440
Snippits from Saturday
Racing preparation and etiquette
How not to spoil 10 weeks of training with avoidable mistakes
DAY BEFORE
Logistics: Double-check directions to the start on a street map.
Read the entire entry form, which may contain crucial information about checking in, parking, or some other race detail that affects what time you need to arrive.
Finally, pack your race bag after checking the weather forecast.
Physical preparation: A walk, walk/jog, or easy run the day before a race will keep your muscles limber. Don't do too much, however, or you'll fatigue those muscles. Twenty or 30 minutes is plenty.
Mental preparation: Mentally "rehearsing" a race will ease your jitters.
Race Day
Mental preparation: "Before a race, the key is to think only positive thoughts,"
Food: Eating on race morning is a balancing act. For short races, you may want to pass entirely.
A small, easily-digestible, fiber-free meal at least 1 or 2 hours before the race. This mini-breakfast might be an energy bar, a bagel smeared with peanut butter, or white toast and a banana. Whatever it is, try it a couple times before a hard or long training run to see how your stomach handles it.
Drink: Consume plenty of water or a sports drink on race morning.
"Drink at least 12 ounces in the last 20 minutes before any long or warm race."
Pre-Race Preparation
Pick up your race package before Race Day – don't forget safety pins!
Experiment with nutrition products in the weeks leading up to the race.
Set out your race clothes and all equipment the night before the race.
An hour before gun time...
8:00: Arrive at the start area.
8:00 to 8:10: Visit the portajohn line if needed, before it gets too long.
8:10 to 8:15: Slather on a lubricant such as Vaseline or Body Glide to protect skin that's vulnerable to chafing and blisters: toes, feet, inner thighs, and nipples.
8:15 to 8:20: Walk at a moderate clip to begin your warmup.
8:20 to 8:30: Accelerate to a jog, or a brisk walk if it's a marathon.
8:30 to 8:40: Do some light stretches while chatting with friends or mentally reviewing your race plan.
8:40 to 8:50: Strip off your outerwear and leave it in your car or the "sweats area." If you choose to wear racing flats, change into them and double-tie the laces.
8:50 to 8:55: Intersperse slow jogging with some 20-second, speedy pickups to prepare your mind and body for the race.
8:55 to 9:00: Position yourself in the appropriate pace group if these are designated. If not, line up with the runners who look like they're your speed. Listen to the announcements. Jog in place, if possible
9:00: The gun fires. Or not. If the start is delayed, periodically shake your legs loose, jog in place, and stretch lightly while you wait. Once you're off and running, start at a comfortable speed.
Some race etiquette:
Stay to the right unless you are passing someone, as people will pass on your left
Move to the side if you are going to stop or slow down
Try not to stop in the middle of the water station
Watch where you spit :)
As for etiquette, thank all the volunteers and race organizers that you see, they put a lot of hours into making the run go as smoothly as possible.
Make sure you know where you plan to park.
Race Day Essentials
Runners
Favourite Socks
Water
Hat/Visor
Watch
Heart Rate Monitor
TorsoPack
Sunscreen
Body Glide
Pace Band
Race Number
Race Day
Relax
Arrive Early
Include a Warm up
Start Slowly
Drink Water
Stupid things I (or people I know) have done on race day:
Remember to go to the porta-john: Ok, too much information, I know. But this is crucial. I mistimed my need to use the toilet at RVM and with one minute to go, I bolted to the blue tower. If I missed that, it would have been 3:19:00 of holding it.
Put your chip on the night before: If the race uses chips, put it on the night before or the minute you receive it. Let's imagine you are at Marathon By The Sea and your friend we'll call him Gary (maybe not his real name) is standing beside you in the runner's corral. He all of a sudden realizes he has left his chip in his car. He has five minutes to get it and get back to the queue. Not fun.
Wear sunscreen: I forgot sunscreen at the 2001 Fredericton Marathon. Huge mistake. I had massive sunburns across my shoulders, oh, did I mention the blistering. I couldn't wear a suit (pain free) for two weeks.
Double-knot your shoes: Two kilometres into last year's 10K at the Fredericton Marathon and my self shoe lace came undone. Stupid move. Cost me 20 seconds. Argh.
How not to spoil 10 weeks of training with avoidable mistakes
DAY BEFORE
Logistics: Double-check directions to the start on a street map.
Read the entire entry form, which may contain crucial information about checking in, parking, or some other race detail that affects what time you need to arrive.
Finally, pack your race bag after checking the weather forecast.
Physical preparation: A walk, walk/jog, or easy run the day before a race will keep your muscles limber. Don't do too much, however, or you'll fatigue those muscles. Twenty or 30 minutes is plenty.
Mental preparation: Mentally "rehearsing" a race will ease your jitters.
Race Day
Mental preparation: "Before a race, the key is to think only positive thoughts,"
Food: Eating on race morning is a balancing act. For short races, you may want to pass entirely.
A small, easily-digestible, fiber-free meal at least 1 or 2 hours before the race. This mini-breakfast might be an energy bar, a bagel smeared with peanut butter, or white toast and a banana. Whatever it is, try it a couple times before a hard or long training run to see how your stomach handles it.
Drink: Consume plenty of water or a sports drink on race morning.
"Drink at least 12 ounces in the last 20 minutes before any long or warm race."
Pre-Race Preparation
Pick up your race package before Race Day – don't forget safety pins!
Experiment with nutrition products in the weeks leading up to the race.
Set out your race clothes and all equipment the night before the race.
An hour before gun time...
8:00: Arrive at the start area.
8:00 to 8:10: Visit the portajohn line if needed, before it gets too long.
8:10 to 8:15: Slather on a lubricant such as Vaseline or Body Glide to protect skin that's vulnerable to chafing and blisters: toes, feet, inner thighs, and nipples.
8:15 to 8:20: Walk at a moderate clip to begin your warmup.
8:20 to 8:30: Accelerate to a jog, or a brisk walk if it's a marathon.
8:30 to 8:40: Do some light stretches while chatting with friends or mentally reviewing your race plan.
8:40 to 8:50: Strip off your outerwear and leave it in your car or the "sweats area." If you choose to wear racing flats, change into them and double-tie the laces.
8:50 to 8:55: Intersperse slow jogging with some 20-second, speedy pickups to prepare your mind and body for the race.
8:55 to 9:00: Position yourself in the appropriate pace group if these are designated. If not, line up with the runners who look like they're your speed. Listen to the announcements. Jog in place, if possible
9:00: The gun fires. Or not. If the start is delayed, periodically shake your legs loose, jog in place, and stretch lightly while you wait. Once you're off and running, start at a comfortable speed.
Some race etiquette:
Stay to the right unless you are passing someone, as people will pass on your left
Move to the side if you are going to stop or slow down
Try not to stop in the middle of the water station
Watch where you spit :)
As for etiquette, thank all the volunteers and race organizers that you see, they put a lot of hours into making the run go as smoothly as possible.
Make sure you know where you plan to park.
Race Day Essentials
Runners
Favourite Socks
Water
Hat/Visor
Watch
Heart Rate Monitor
TorsoPack
Sunscreen
Body Glide
Pace Band
Race Number
Race Day
Relax
Arrive Early
Include a Warm up
Start Slowly
Drink Water
Stupid things I (or people I know) have done on race day:
Remember to go to the porta-john: Ok, too much information, I know. But this is crucial. I mistimed my need to use the toilet at RVM and with one minute to go, I bolted to the blue tower. If I missed that, it would have been 3:19:00 of holding it.
Put your chip on the night before: If the race uses chips, put it on the night before or the minute you receive it. Let's imagine you are at Marathon By The Sea and your friend we'll call him Gary (maybe not his real name) is standing beside you in the runner's corral. He all of a sudden realizes he has left his chip in his car. He has five minutes to get it and get back to the queue. Not fun.
Wear sunscreen: I forgot sunscreen at the 2001 Fredericton Marathon. Huge mistake. I had massive sunburns across my shoulders, oh, did I mention the blistering. I couldn't wear a suit (pain free) for two weeks.
Double-knot your shoes: Two kilometres into last year's 10K at the Fredericton Marathon and my self shoe lace came undone. Stupid move. Cost me 20 seconds. Argh.
Watch out Deena Kastor!
Elle and I were playing on Saturday afternoon and she was asking what this whole running craze was all about. I tried to explain the physicial benefits, such as being in better shape, the psychological benefits accruing from meeting and exceeding goals and the social benefits from participating in events that help our community. What sold her was the hat.
As is clearly show in this picture, my daughter is quite the fashion maven when it comes to running gear. If she continues to demonstrate such prowess when it comes to actually running as she does wearing running gear, Canadian women's distance running will hit all new heights.
Tuesday, February 28, 2006
Nooner with Veep
Ok, get your mind out of the gutter. Veep is my Virtual Partner on my Garmin, get it V.P ... Veep ... it's like the vice-president, except this one doesn't shoot me with buckshot when we're hunting quail.
I was driving home after getting Belle from the groomer and I realized I hadn't run during the week in about 10 days. Glancing at my watch and realizing that I had my lunch in the fridge at work, I decided to lace up the Asics and go for a run. I haven't run 10K by myself in weeks, so I thought I'd do that and give myself a bit of a challenge. I told Veep that I wanted to run it in 42 minutes. Off I went, blazing up Adams and onto the Lincoln Road. My first split was amazing then the perfect running storm hit, not enough fuel in the tank, terrible footing and that relentless, driving wind off the river. My splits started increasing especially as those inclines started hitting me. I was beating Veep by about 150 metres until I hit the top of the hill next to the farm. After that, I only saw Veep's digital back. I never got farther than 250 meters behind the little techno twerp, but I felt he was scoffing at my abilities.
I could make a litany of excuses why I couldn't keep up with Veep, while they would all be perfectly valid, it would be a waste of time. I felt strong at several parts of the run, but I just couldn't catch up near the end. Even though Veep was mocking me near the end of the run, my breathing was solid and my legs were eager to keep going.
I finished the 10K in 43:26 with an average HR of 183 and a MHR of 191. My splits: 4:03, 4:14, 4:16, 4:24, 4:34, 4:25, 4:10, 4:27, 4:26, 4:22.
I was driving home after getting Belle from the groomer and I realized I hadn't run during the week in about 10 days. Glancing at my watch and realizing that I had my lunch in the fridge at work, I decided to lace up the Asics and go for a run. I haven't run 10K by myself in weeks, so I thought I'd do that and give myself a bit of a challenge. I told Veep that I wanted to run it in 42 minutes. Off I went, blazing up Adams and onto the Lincoln Road. My first split was amazing then the perfect running storm hit, not enough fuel in the tank, terrible footing and that relentless, driving wind off the river. My splits started increasing especially as those inclines started hitting me. I was beating Veep by about 150 metres until I hit the top of the hill next to the farm. After that, I only saw Veep's digital back. I never got farther than 250 meters behind the little techno twerp, but I felt he was scoffing at my abilities.
I could make a litany of excuses why I couldn't keep up with Veep, while they would all be perfectly valid, it would be a waste of time. I felt strong at several parts of the run, but I just couldn't catch up near the end. Even though Veep was mocking me near the end of the run, my breathing was solid and my legs were eager to keep going.
I finished the 10K in 43:26 with an average HR of 183 and a MHR of 191. My splits: 4:03, 4:14, 4:16, 4:24, 4:34, 4:25, 4:10, 4:27, 4:26, 4:22.
Monday, February 27, 2006
Monday: Mandatory rest day
I noted in a group e-mail I sent to my Running Room clinic that today was a mandatory rest day. Cynics may say I issued the fiat because it was too freakin' cold outside and I just didn't want to run myself. I'm not denying there may be some truth to that assessment. But I just thought, everyone ran so well on the weekend and one day to heal some nagging injuries is needed every so often.
I must get out tomorrow. I have been terrible at regular mid-week runs, so Tuesday must be a running day.
I must get out tomorrow. I have been terrible at regular mid-week runs, so Tuesday must be a running day.
Sunday, February 26, 2006
Saturday session
Here are some of my notes from Saturday.
Speed Training is the "roof" of the "training house". Keep this part to about 15 per cent. When designing your schedule, keep speed to the end.
This is the last phase of the training program but don't be deceived by the "short" workouts.
Like hills, you'll only be running hard for short periods of time, the intensity will add up.
A few key things to keep in mind for speed training: 1. Always run a light warm-up and cool-down.
2. Don't increase the distance or intensity of a speed workout too quickly.
3. Listen to any warning signs from your body - your goal race is fast approaching and you don't want to be nursing an injury.
Studies indicate that the best predictor of distance-running performance is your lactate threshold, which is the speed you are able to run before lactic acid begins to accumulate in the blood. By regularly including tempo runs in your training schedule, you will increase the speed that you can run before lactic acid begins to slow you down. To use a car analogy, tempo runs will allow your engine to rev faster without red-lining. Before tempo training, you may have red-lined at an 8-minute-per-mile pace. After a few months of tempo runs, you won't red-line until you reach a 7:30-per-mile pace.
The Top Seven reasons for speed injuries:
1. Inadequate warmup or warm down.
2. Running Too Hard on Easy Days.
3. Sprinting.
4. Too Many Weeks of Speed.
5. Too Many Hard Days.
6. Inadequate Transition.
7. On A Bad Day.
Heart Rate Training
Why do athletes use heart rate monitors?
1. It takes the guesswork out of training.
2. Ensures training intensities are optimal
3. Ensures you stay within your target zones.
Your heart rate monitor tells you how hard your heart is working in beats per minute which gives you a precise view of what's happening inside your body.
Base Training - your intensity should be 50-70% of your maximum heart rate.
Threshold Training - is between 70-80%
Speed Training - is between 80-90%.
Purpose:
Understand exercise intensity and the role heart rate monitors play in the fitness equation.
Objectives:
After completing this module you will:
Understand what exercise intensity is and why it should be measured or tracked during activity.
Determine your estimated maximum heart rate and your personal target heart rate zone for exercise.
Be able to measure how your body responds to cardiovascular activity.
Exercise Intensity and Polar HRMs
To understand exercise intensity and how a Polar Heart Rate Monitor helps achieve fitness goals, be familiar with Polars Three Keys to Success:
1) Working out at the correct exercise intensity is the only way to achieve your fitness goals.
Too hard = injury, muscle soreness = can't finish workout
Too easy = no improvement or results = will not reach fitness goals.
2) Heart rate is the only accurate measurement of exercise intensity.
Monitoring exercise intensity helps you stay at a level of exercise that allows you to accomplish your goals. In fact, the American College of Sports Medicine recommends that, in order to get the most benefits from your cardiovascular exercise, you should work within your Target Heart Rate Zone for at least 20 to 60 minutes per workout, 3 to 5 times per week, at an intensity of 60% to 80% of your maximum heart rate. Knowing your exercise intensity (heart rate) will allow you to work at the right level of exercise to accomplish this.
What is Maximum Heart Rate?
Maximum heart rate (MHR) is the maximum attainable heart rate your body can reach before total exhaustion. True maximum heart rate is measured during a fatigue or "stress" test.
Maximum heart rate can be estimated with a high degree of accuracy using the following simple formula:
Estimated Maximum Heart Rate = 220 - Your Age
How Do I Determine My Target Heart Rate Zone?
Your Target Heart Rate Zone represents the minimum and maximum number of times your heart should beat in one minute of exercise. The American College of Sports Medicine recommends that all individuals should work within a Target Heart Rate Zone of 60% to 80% of their Maximum Heart Rate. This means that your heart rate during exercise should not fall below 60% or rise above 80% of your maximum heart rate.
The formula to find your target zone:
220 minus your age = maximum heart rate (MHR)
MHR X 60% = lower target zone limit
MHR X 80% = upper target zone limit
Calculate HR Zones
Using Heart Rate Reserve to calculate your Heart Rate training zones is also referred to as the Karvonen method. The formula is HRR x Intensity% + Hrmin (resting heart rate).
To calculate your HRR take your HRmax (Maximum Heart Rate) 226-age for women or 220-age for men and subtract your resting heart rate. You can then use that in the formula above to calculate the following zones:
Zone 1: 50% - 60%
Zone 2: 61% - 70%
Zone 3: 71% - 80%
Zone 4: 81% - 90%
Zone 5: 91% - 100%
Speed Training is the "roof" of the "training house". Keep this part to about 15 per cent. When designing your schedule, keep speed to the end.
This is the last phase of the training program but don't be deceived by the "short" workouts.
Like hills, you'll only be running hard for short periods of time, the intensity will add up.
A few key things to keep in mind for speed training: 1. Always run a light warm-up and cool-down.
2. Don't increase the distance or intensity of a speed workout too quickly.
3. Listen to any warning signs from your body - your goal race is fast approaching and you don't want to be nursing an injury.
Studies indicate that the best predictor of distance-running performance is your lactate threshold, which is the speed you are able to run before lactic acid begins to accumulate in the blood. By regularly including tempo runs in your training schedule, you will increase the speed that you can run before lactic acid begins to slow you down. To use a car analogy, tempo runs will allow your engine to rev faster without red-lining. Before tempo training, you may have red-lined at an 8-minute-per-mile pace. After a few months of tempo runs, you won't red-line until you reach a 7:30-per-mile pace.
The Top Seven reasons for speed injuries:
1. Inadequate warmup or warm down.
2. Running Too Hard on Easy Days.
3. Sprinting.
4. Too Many Weeks of Speed.
5. Too Many Hard Days.
6. Inadequate Transition.
7. On A Bad Day.
Heart Rate Training
Why do athletes use heart rate monitors?
1. It takes the guesswork out of training.
2. Ensures training intensities are optimal
3. Ensures you stay within your target zones.
Your heart rate monitor tells you how hard your heart is working in beats per minute which gives you a precise view of what's happening inside your body.
Base Training - your intensity should be 50-70% of your maximum heart rate.
Threshold Training - is between 70-80%
Speed Training - is between 80-90%.
Purpose:
Understand exercise intensity and the role heart rate monitors play in the fitness equation.
Objectives:
After completing this module you will:
Understand what exercise intensity is and why it should be measured or tracked during activity.
Determine your estimated maximum heart rate and your personal target heart rate zone for exercise.
Be able to measure how your body responds to cardiovascular activity.
Exercise Intensity and Polar HRMs
To understand exercise intensity and how a Polar Heart Rate Monitor helps achieve fitness goals, be familiar with Polars Three Keys to Success:
1) Working out at the correct exercise intensity is the only way to achieve your fitness goals.
Too hard = injury, muscle soreness = can't finish workout
Too easy = no improvement or results = will not reach fitness goals.
2) Heart rate is the only accurate measurement of exercise intensity.
Monitoring exercise intensity helps you stay at a level of exercise that allows you to accomplish your goals. In fact, the American College of Sports Medicine recommends that, in order to get the most benefits from your cardiovascular exercise, you should work within your Target Heart Rate Zone for at least 20 to 60 minutes per workout, 3 to 5 times per week, at an intensity of 60% to 80% of your maximum heart rate. Knowing your exercise intensity (heart rate) will allow you to work at the right level of exercise to accomplish this.
What is Maximum Heart Rate?
Maximum heart rate (MHR) is the maximum attainable heart rate your body can reach before total exhaustion. True maximum heart rate is measured during a fatigue or "stress" test.
Maximum heart rate can be estimated with a high degree of accuracy using the following simple formula:
Estimated Maximum Heart Rate = 220 - Your Age
How Do I Determine My Target Heart Rate Zone?
Your Target Heart Rate Zone represents the minimum and maximum number of times your heart should beat in one minute of exercise. The American College of Sports Medicine recommends that all individuals should work within a Target Heart Rate Zone of 60% to 80% of their Maximum Heart Rate. This means that your heart rate during exercise should not fall below 60% or rise above 80% of your maximum heart rate.
The formula to find your target zone:
220 minus your age = maximum heart rate (MHR)
MHR X 60% = lower target zone limit
MHR X 80% = upper target zone limit
Calculate HR Zones
Using Heart Rate Reserve to calculate your Heart Rate training zones is also referred to as the Karvonen method. The formula is HRR x Intensity% + Hrmin (resting heart rate).
To calculate your HRR take your HRmax (Maximum Heart Rate) 226-age for women or 220-age for men and subtract your resting heart rate. You can then use that in the formula above to calculate the following zones:
Zone 1: 50% - 60%
Zone 2: 61% - 70%
Zone 3: 71% - 80%
Zone 4: 81% - 90%
Zone 5: 91% - 100%
Have we moved to Chicago?
Last week, we ran the farm course and the wind was leathal. It was blowing so hard that on the way down the hill past the agricultural complex it felt like we were going back up. The river just seemed to generate more wind. This week we decided to head back to the complex to run our 11K. I must say at the outset, it was a glorious day. Big bright sun, shining off the new layer of snow. There was one more thing, the wind -- again. Admittedly, it wasn't as strong as last week but it just cuts through your jacket, tights and finds any exposed skin. I'm getting cold just thinking of it again. It's like we've been picked up and transplanted in Chicago, although smaller, no major sporting teams and no world-renowned marathon.
That said, I am continually impressed with how strong everyone is, considering eight weeks ago their main goal was to run 10K and now we're at 11K.
The RR Run group went for an easy 3K loop this morning. I brought Belle out, she is growing more enamoured with the whole concept of running. Seeing her run beside me with little ice formations hanging off her snout makes me laugh every time. She loves the 3K distance, though I think she is getting ready to try her luck at 5K.
That said, I am continually impressed with how strong everyone is, considering eight weeks ago their main goal was to run 10K and now we're at 11K.
The RR Run group went for an easy 3K loop this morning. I brought Belle out, she is growing more enamoured with the whole concept of running. Seeing her run beside me with little ice formations hanging off her snout makes me laugh every time. She loves the 3K distance, though I think she is getting ready to try her luck at 5K.
Thursday, February 23, 2006
Just recovering
I probably could have ran tonight but a poor eating schedule made that impossible. Poor Elle is still really sick, which means her poor parents are up throughout the night, almost on the hour, getting her back to sleep. I'm getting out tomorrow come hell or high water.
Tuesday, February 21, 2006
Too sick
Friday morning I woke up with a tickle in my throat and by Sunday morning I was sick. Not just a little sick, but terrible head ache, runny nose, sore muscles, sinus pain, chest cold, etc. Needless to say, not the best running condition. I hope to get out by Wednesday.
Friday, February 17, 2006
Running Nutrition
I found this website and that it contained some great information.
Running Nutrition - Fuel Your Body for Running!
Eat right and you'll run better. It's that simple. Your body functions best, and you run better, when your diet includes the right kinds of foods in the right amounts at the right times. The following information will enable you to put together your ideal diet, one that will help you achieve your ideal body weight, and get the most out of your running. You'll learn the basics of good sports nutrition. Finally, you'll learn how to hydrate and fuel your body before, during and after your workouts. We'll start with information about the right kinds of foods. Ready? Here goes!
Running by moonlight
There are days in your life when you just need to run. Runners always want to run but some days are just different. There is just this feeling you have in the depth of your soul that demands you run. That was me last night.
I was in Saint John yesterday at a PUB hearing, listening to lawyers and experts discuss NB Power's rate increase. To say the debate was esoteric would be an understatement. These suits were discussing hedging fuel purchases and the merits of export credits. I consider myself a fairly intelligent individual, but I was even getting lost during that session. As the day moved on, I just needed to run. So once I got home and gave Elle her bath and everyone went to bed, I went for my delayed hill routine. The unfortunate part about the run is I was so stressed and so busy during the day that I forgot to eat after lunch, so I scarfed down a half of a Protein Plus bar 20 minutes before I laced up the Asics.
As I stood outside waiting for my Garmin to catch a satellite signal, I looked up at the heavens as if I thought by actually seeing the satellites that would speed up the process. It was such a mild night, if it was any colder than five degrees I would be shocked. Started out, I felt stiff and my form seemed clunky. I just couldn't get my cadence smoothed out. Nonetheless, I was on the road heading to my hill. And when I got to the hill, my form was getting even worse. I noticed I was leaning into the hill, my hips were too far forward, arms swinging too high, fists clenched and my stride was all wrong. But I was running. I could really feel on my fourth and fifth hill repeat that I really needed to eat, the hunger pangs were becoming more noticeable. Did I mention that at that precise moment I didn't care because I was running?
As I jogged back to my house during my cool down, I was feeling like my form was finally coming back to me. Blasting down Lonewater et al, my legs were getting stronger, odd considering I just finished six hill repeats. I finished in roughly 45 minutes (I left my Garmin at home and I didn't check the time once I finished). Was it my best run, not a chance, but it was great just to get out under the moon and relax. By no means am I a runner who needs music when I'm out, but last night it would have been nice to have an Ipod thingy. One day … maybe … well, probably not.
Monday, February 13, 2006
Monday night tempo
I'm currently watching a CTV Newsnet debate between Ezra Levant, the publisher of the Western Standard which just published the controversial Mohammed cartoons, and Tarek Fatah, a Canadian Muslim leader. I know Ez from his old Reform days as a Snack Packer with Jason Kenney, Rob Anders and Rahim Jaffer. He is a piece of work, but he is great TV. I am an ardent proponent of freedom of the press, but right now I'm opposed to running these cartoons. After the rioting and violence, publishing the cartoons at this point is about provocation and not press freedom. Anyway, this is a running blog not one about media rights.
So tonight I got out for a tempo run. I was debating whether I should do a long distance run or do some more tempo work. It snowed last night so the footing was slippery, which made me lean toward a LSD but I couldn't get out until 7:45 p.m., so I thought a fast tempo run would be better. I did the exactly same course as last week and had fairly similar times, which is amazing considering the difference in road conditions. I finished in 35:26 with splits of: 5:10, 4:39, 4:04, 4:08, 4:12, 4:13, 4:13 and 4:44. My average heart rate was 175 bpm and a max at 190 bpm.
So tonight I got out for a tempo run. I was debating whether I should do a long distance run or do some more tempo work. It snowed last night so the footing was slippery, which made me lean toward a LSD but I couldn't get out until 7:45 p.m., so I thought a fast tempo run would be better. I did the exactly same course as last week and had fairly similar times, which is amazing considering the difference in road conditions. I finished in 35:26 with splits of: 5:10, 4:39, 4:04, 4:08, 4:12, 4:13, 4:13 and 4:44. My average heart rate was 175 bpm and a max at 190 bpm.
Friday, February 10, 2006
I know someone famous!
UPDATE: Here is a link to Cheryl's profile that includes before and after pictures.
Ok, I don't know Cheryl well enough to say, "Hey Cheryl, howabout you, me, Dr. Phil and Oprah should, you know, like, do some hill repeats, 'eh." But Cheryl Bartmanovich is a regular forumite on the Running Room and Running Maniacs message boards. So when she was on Oprah this week (gasp, I missed it!), I had a huge rush. Cheryl's story is truly inspirational.
From Oprah's Website:
After almost two years of committed lifestyle changes, Cheryl has lost more than 100 pounds. She's run five half-marathons and just completed her very first full marathon in Hawaii!
Cheryl was able to finish this "20 miles of hope and six miles of truth" that she calls "the most amazing thing I've done" with the help of her husband and an online community of runners, called the Maniacs.
Ok, I don't know Cheryl well enough to say, "Hey Cheryl, howabout you, me, Dr. Phil and Oprah should, you know, like, do some hill repeats, 'eh." But Cheryl Bartmanovich is a regular forumite on the Running Room and Running Maniacs message boards. So when she was on Oprah this week (gasp, I missed it!), I had a huge rush. Cheryl's story is truly inspirational.
From Oprah's Website:
After almost two years of committed lifestyle changes, Cheryl has lost more than 100 pounds. She's run five half-marathons and just completed her very first full marathon in Hawaii!
Cheryl was able to finish this "20 miles of hope and six miles of truth" that she calls "the most amazing thing I've done" with the help of her husband and an online community of runners, called the Maniacs.
Tuesday, February 07, 2006
Tuesday tempo
So I did get out afterall. I had odd pains in my hip, hamstring and knee throughout the day, there were points in the day that I thought I would not get out at all today. Anyway, I got home after spending the day in Saint John and laced up the Asics.
I'm doing my best to start working tempo runs consistently into my program. It is a big learning curve.
I started with a 2K warm up, 5K tempo and finished with a 1K cool down. I really must find a loop around my house that gives me the majority of hills in the first part of my tempo not the last. I know I started the tempo section a bit fast, but the hills in 3K and 4K really slowed me down.
Anyway, here are my splits: 5:02, 4:54, 3:57, 4:04, 4:14, 4:13, 4:03 and 4:57.
Here is the e-mail that I sent out to my RR clinic members tonight.
Hello,
I apologize, I wanted to get this e-mail out hours ago, but it has been one of those days. Everyone is welcome to run from my house tomorrow night, however, I may not be able to run with you. As I said in my previous note, my wife may be working. But if there is any way for me to lace up with you, I will.
For those who cannot run with the group, we are doing a 3K warm-up and 3K cool down, with at least four hill repeats.
Remember hills are hilarious, so have fun!
"It hurts up to a point and then it doesn't get any worse." - Ann Trason, U.S. ultramarathon runner
I'm doing my best to start working tempo runs consistently into my program. It is a big learning curve.
I started with a 2K warm up, 5K tempo and finished with a 1K cool down. I really must find a loop around my house that gives me the majority of hills in the first part of my tempo not the last. I know I started the tempo section a bit fast, but the hills in 3K and 4K really slowed me down.
Anyway, here are my splits: 5:02, 4:54, 3:57, 4:04, 4:14, 4:13, 4:03 and 4:57.
Here is the e-mail that I sent out to my RR clinic members tonight.
Hello,
I apologize, I wanted to get this e-mail out hours ago, but it has been one of those days. Everyone is welcome to run from my house tomorrow night, however, I may not be able to run with you. As I said in my previous note, my wife may be working. But if there is any way for me to lace up with you, I will.
For those who cannot run with the group, we are doing a 3K warm-up and 3K cool down, with at least four hill repeats.
Remember hills are hilarious, so have fun!
"It hurts up to a point and then it doesn't get any worse." - Ann Trason, U.S. ultramarathon runner
Sunday, February 05, 2006
Weekend warriors
Blogging during the Superbowl, so I may be distracted. (Go Seahawks!) Anyway, I will try and contain myself.
We had great runs on Saturday and Sunday. Saturday was one of those puddle-jumping mornings. We were going out for our second 8K run as a group, but I think at times it appeared as if we were qualifying for the Olympic triple jump. Running down Waterloo Row was crazy. There were mini lakes on the sidewalk that you had to skip around and you really couldn't run on the grass because that was like jogging in a marsh. Once we got back on the roads, life was good. We did the same 8K loop as last week and I think everyone felt stronger the second time around.
On Sunday, we were supposed to head out for 3K but the keeners wanted to head out for 5K, so who was I to argue? The run was great, the weather, however, that is a different story. It is as if I have suddently been transplated in British Columbia. Today it was pouring rain, grey overcast sky and a balmy eight degrees. I'm not going to complain, I would rather run in this temperature than -30, but it is strange. I'm really impressed with how far everyone is coming. The lead pace group banged off steady 5:45 min/Ks, what is even more impressive is the distance between the groups has shrunk. Everyone is improving.
We had great runs on Saturday and Sunday. Saturday was one of those puddle-jumping mornings. We were going out for our second 8K run as a group, but I think at times it appeared as if we were qualifying for the Olympic triple jump. Running down Waterloo Row was crazy. There were mini lakes on the sidewalk that you had to skip around and you really couldn't run on the grass because that was like jogging in a marsh. Once we got back on the roads, life was good. We did the same 8K loop as last week and I think everyone felt stronger the second time around.
On Sunday, we were supposed to head out for 3K but the keeners wanted to head out for 5K, so who was I to argue? The run was great, the weather, however, that is a different story. It is as if I have suddently been transplated in British Columbia. Today it was pouring rain, grey overcast sky and a balmy eight degrees. I'm not going to complain, I would rather run in this temperature than -30, but it is strange. I'm really impressed with how far everyone is coming. The lead pace group banged off steady 5:45 min/Ks, what is even more impressive is the distance between the groups has shrunk. Everyone is improving.
Thursday, February 02, 2006
Afternoon running
Today is the premier's state of the province address, which means I had the morning off. Instead of rushing into the office, I had an easy morning consisting of playing with Elle (which can be more strenuous as a super intense hill session) and napping. Once our sitter arrived, I went out for a 11K run. My legs weren't exactly fresh from last night's hill workout, but undaunted I went out.
It was a beautiful day, I imagine if the mercury was below zero it was only by a degree or two. The sun was pouring out onto the melting snow and the calm air allowed me to hear the birds from miles away. Running in the afternoon is so peaceful.
In the spirit of hard/easy, I thought I'd go out for 11K today but I'd keep the pace a bit slower than normal. I went out the back of the neighbourhood, along Lincoln Road and essentially did the 5K course through the agricultural complex. I must say, the March 11 run is not going to be easy. The first half is almost entirely downhill, but it gets tough in the latter stages.
I'm pleased with some of my splits, although I can't wait to start bringing them down in another month or so. I did the 11K in 51:10 with splits of: 4:46, 4:38, 4:42, 4:37, 4:29, 4:49, 4:47, 4:28, 4:41, 4:47 and 4:27.
The bold five splits are the 5K that followed the race course. The first K had the downhill/uphill stretch beside the farm. The second split was far more kind because it was mostly flat with a bit of downhill. The next two splits felt like they were entirely uphill and the time reflects how tough that portion was on my legs. And the final split was almost entirely downhill.
It was a beautiful day, I imagine if the mercury was below zero it was only by a degree or two. The sun was pouring out onto the melting snow and the calm air allowed me to hear the birds from miles away. Running in the afternoon is so peaceful.
In the spirit of hard/easy, I thought I'd go out for 11K today but I'd keep the pace a bit slower than normal. I went out the back of the neighbourhood, along Lincoln Road and essentially did the 5K course through the agricultural complex. I must say, the March 11 run is not going to be easy. The first half is almost entirely downhill, but it gets tough in the latter stages.
I'm pleased with some of my splits, although I can't wait to start bringing them down in another month or so. I did the 11K in 51:10 with splits of: 4:46, 4:38, 4:42, 4:37, 4:29, 4:49, 4:47, 4:28, 4:41, 4:47 and 4:27.
The bold five splits are the 5K that followed the race course. The first K had the downhill/uphill stretch beside the farm. The second split was far more kind because it was mostly flat with a bit of downhill. The next two splits felt like they were entirely uphill and the time reflects how tough that portion was on my legs. And the final split was almost entirely downhill.
Hills, hills, everywhere are hills...
For those who have read the RR manual, these are all repeats. But I found this all nice and typed out on a RR forum, so I thought I'd post it and save us all a lot of work.
- The hill should be anywhere from 250 metres to 600 metres in length, and should have an incline of 8-10%.
- Always start at the top of the hill. Walk or slow run to the bottom of the hill.
- Try and maintain the same stride frequency as you would on flat ground and shorten it as you adjust to the grade.
- Use your arms, when your leg turnover starts to slow near the top, pump your arms a little faster and your legs will be sure to follow.
- keep your posture erect, rather than leaning too far forward. Try and look parallel to the surface of the hill. In doing this the hill appears to flatten and is not visually as tough as if you looked up with your eyes while keeping your head down.
- Concentrate on good form and increase the rhythm of your arms slightly as you near the crest of the hill. Push over the crest.
- Keep your chest up and out. Keep your breathing relaxed.
- maintain the same effort as you go up the hill. Your speed will slow slightly and increase again as you reach the crest of the hill. Keep the same effort at the crest and run past the top before turning around.
- Never stop once you have reached the top. Continue a slow jog or a walk. This hill training is pretty intense. By continuing to keep moving, you will enhance your recovery and be ready sooner for your next repeat.
- For those using their target heart rate, intensity is 70-80% of maximum heart rate. Always rest for at least as long as it takes to run up the hill or until your heart rate is below 120 BPM. Rest is part of your training.
- Remember, hill training is not a race but a quality individual workout. Run to the hill and do the warm-up with the group, but the hill is yours alone to conquer and at your own speed.
- Hills build your confidence level and increase your self esteem as well as prepare you mentally to be a better athlete.
- The hill should be anywhere from 250 metres to 600 metres in length, and should have an incline of 8-10%.
- Always start at the top of the hill. Walk or slow run to the bottom of the hill.
- Try and maintain the same stride frequency as you would on flat ground and shorten it as you adjust to the grade.
- Use your arms, when your leg turnover starts to slow near the top, pump your arms a little faster and your legs will be sure to follow.
- keep your posture erect, rather than leaning too far forward. Try and look parallel to the surface of the hill. In doing this the hill appears to flatten and is not visually as tough as if you looked up with your eyes while keeping your head down.
- Concentrate on good form and increase the rhythm of your arms slightly as you near the crest of the hill. Push over the crest.
- Keep your chest up and out. Keep your breathing relaxed.
- maintain the same effort as you go up the hill. Your speed will slow slightly and increase again as you reach the crest of the hill. Keep the same effort at the crest and run past the top before turning around.
- Never stop once you have reached the top. Continue a slow jog or a walk. This hill training is pretty intense. By continuing to keep moving, you will enhance your recovery and be ready sooner for your next repeat.
- For those using their target heart rate, intensity is 70-80% of maximum heart rate. Always rest for at least as long as it takes to run up the hill or until your heart rate is below 120 BPM. Rest is part of your training.
- Remember, hill training is not a race but a quality individual workout. Run to the hill and do the warm-up with the group, but the hill is yours alone to conquer and at your own speed.
- Hills build your confidence level and increase your self esteem as well as prepare you mentally to be a better athlete.
Wednesday, February 01, 2006
Holy Hills Batman
I went out with five hill training superstars tonight. We did a light warm up by running to Case Road and discussed the dreaded hill repeats. En route I think everyone was pretty relaxed considering the intensity of the looming session. When we arrived at the base of the hill, the idea was to jog easily up the incline, head back down, and at that point, we would start the training session. Instead, we arrived at the bottom and as I started to explain what we were going to do, one turned to me and said, "Can we just run?" So off they went.
We broke the hill into two distinct parts, the fun section and the hilarious portion. They earned their nicknames for obvious reasons, because running up a hill at 85 per cent of your max capacity teeters between fun and hilarious. Um, yeah, well perhaps that was intended with a touch of sarcasm.
After four repeats everyone was ready to head back, but they all looked strong. There was some tired legs and some burning lungs. If no one broke a sweat or had no effects, I would assume they didn't work hard enough. I think everyone did a great job.
I can't wait to hear how everyone else made out on their first hill session. As I was running up the hill, I remember a great running quote:
"I hate this hill!"
"This isn't a hill, it's an incline."
"Fine, I hate this incline!"
We broke the hill into two distinct parts, the fun section and the hilarious portion. They earned their nicknames for obvious reasons, because running up a hill at 85 per cent of your max capacity teeters between fun and hilarious. Um, yeah, well perhaps that was intended with a touch of sarcasm.
After four repeats everyone was ready to head back, but they all looked strong. There was some tired legs and some burning lungs. If no one broke a sweat or had no effects, I would assume they didn't work hard enough. I think everyone did a great job.
I can't wait to hear how everyone else made out on their first hill session. As I was running up the hill, I remember a great running quote:
"I hate this hill!"
"This isn't a hill, it's an incline."
"Fine, I hate this incline!"
Run Tonight!
G'day to all RR 10K clinic friends, we are running from my place tonight. I sent out an e-mail earlier this week with the directions on how to get to my house. If you lost the directions, send me an e-mail. We will be doing our hill session so hopefully you will all have fresh legs. We will start with a 1.5K warm up, run four hill repeats and run back for 1.5K to cool down.
Hopefully I will see everyone at 7 p.m. For those who cannot make it, there are a few articles posted below to help out on hill training.
Hopefully I will see everyone at 7 p.m. For those who cannot make it, there are a few articles posted below to help out on hill training.
Sunday, January 29, 2006
Kung Hey Fat Choi!
What a glorious day. The sun is shining, I’ve just returned from two great runs, a coffee chat and a big brunch. Now I just have to take the dog for a walk and Elle to swimming lessons and the day will be perfect.
It is days like this where I truly miss living in British Columbia because every Sunday is like today or at least if it is raining you can still go out for your run without bundling up and attempting to cope with -30 plus wind chill. I hope one day I stop complaining about the East Coast cold, but alas, not today.
Before I get too far: Happy Chinese New Year/Kung Hey Fat Choi everyone. Belle deserves a few extra ear scratches today to celebrate the official start to the year of the dog. As far as I’m concerned each year is a year of the dog around this house but I can’t fault her for that.
Today was a great day for running. Ricky stayed over last night with Lisa and Elle in Bouctouche and we got up and ran 8.5K to the RR. I specifically told him that we were going to start out slowly. By Adams Street, I yelled up to him, “Hey when I said we were going to start slowly, I meant slowly for us not, Meb or Deena Kastor.” Rick is famous for picking up the pace quickly, so I made sure to hold him back in the early going. We made it to the RR in 39:22 with splits of: 4:43, 4:42, 4:37, 4:35, 4:41, 4:42, 4:35, 4:31, 2:12.
Once we arrived we immediately turned around and ran another 3K with the group. It was a great pace, finishing in 17:05. According to the Garmin, my splits were: 5:33, 5:34, 5:54. Think about it, four weeks ago, the group did 3.3K in 25:29. If someone tries to argue that there hasn’t been a massive improvement from everybody, I may just laugh at them. Ok, I probably wouldn’t do that. But any impartial analysis of the split times since we started shows that each person has made considerable progress. And their lowly instructor has never felt better.
That said I fiddled with something inside my Garmin and now it says my max HR is 30 beats lower than it should be, so our nice and easy run today hit 84 per cent of my max HR and the run with Rick was 100 per cent of my max HR. Something is definitely screwy. I know I was playing in an area I shouldn’t be last night but I thought I deleted all of my changes. Oops.
It is days like this where I truly miss living in British Columbia because every Sunday is like today or at least if it is raining you can still go out for your run without bundling up and attempting to cope with -30 plus wind chill. I hope one day I stop complaining about the East Coast cold, but alas, not today.
Before I get too far: Happy Chinese New Year/Kung Hey Fat Choi everyone. Belle deserves a few extra ear scratches today to celebrate the official start to the year of the dog. As far as I’m concerned each year is a year of the dog around this house but I can’t fault her for that.
Today was a great day for running. Ricky stayed over last night with Lisa and Elle in Bouctouche and we got up and ran 8.5K to the RR. I specifically told him that we were going to start out slowly. By Adams Street, I yelled up to him, “Hey when I said we were going to start slowly, I meant slowly for us not, Meb or Deena Kastor.” Rick is famous for picking up the pace quickly, so I made sure to hold him back in the early going. We made it to the RR in 39:22 with splits of: 4:43, 4:42, 4:37, 4:35, 4:41, 4:42, 4:35, 4:31, 2:12.
Once we arrived we immediately turned around and ran another 3K with the group. It was a great pace, finishing in 17:05. According to the Garmin, my splits were: 5:33, 5:34, 5:54. Think about it, four weeks ago, the group did 3.3K in 25:29. If someone tries to argue that there hasn’t been a massive improvement from everybody, I may just laugh at them. Ok, I probably wouldn’t do that. But any impartial analysis of the split times since we started shows that each person has made considerable progress. And their lowly instructor has never felt better.
That said I fiddled with something inside my Garmin and now it says my max HR is 30 beats lower than it should be, so our nice and easy run today hit 84 per cent of my max HR and the run with Rick was 100 per cent of my max HR. Something is definitely screwy. I know I was playing in an area I shouldn’t be last night but I thought I deleted all of my changes. Oops.
Saturday, January 28, 2006
Super Saturday
I'm not referring to any special basketball tournaments or a series of crucial football games, but Saturday was a super day. And I don't use super, superfluously. Ok, there I did. But it is my blog after all. I digress.
Derrick was a whiz with the shoe lecture. I'm sure everyone learned at least one thing that they didn't already know, I sure did. I'm more and more convinced that racing flats and I are never going to be great friends, that said, wow are they light. For me going from my Asics, which I think is pretty light, would be like holding Belle in the air without any of her four, furry Golden Retriever paws touching the ground and then picking up Toulouse, our lanky, white cat. I can only imagine that racing in those would be somewhat akin to running in slippers, well minus the fuzzy bunny ears.
After the shoe chat, we laced up the runners that were already on our feet and not on display and went out for our first 8K run. It is striking how quick the pace is picking up. I ran with every pack throughout the morning and I finished in 47:25. Our average split was 5:55, which would put everyone right around a one-hour 10K. A month ago, I'm sure most people would admit that they weren't at that speed. It is great to see such huge strides and we still have six weeks until race day.
Unfortunately, one of our runners had a bit of a spill out on the route, which only aggravated another injury. She is, however, probably the toughest runner out there, so I don't think she is worried that much. And I must say the best part of the day was to see the two women who brought their significant others to the clinic both ended up looking much better after the run than their partners. If I were them I'd be rubbing that in, then again, they are much nicer than I am. Gary came out with us; he was my "buddy" for Bring-a-buddy day. He ended up running with the lead pack the entire time. Perhaps, we may have a new RR recruit.
Anyway, here is today's route. We started at the RR, up York, left on Charlotte, out to Waterloo Row, back along Lansdowne, back down Charlotte and finished with our regular loop by the YMCA and we stopped by the church on George Street. That is 8K.
Fredericton Running Room -- 8K
Derrick was a whiz with the shoe lecture. I'm sure everyone learned at least one thing that they didn't already know, I sure did. I'm more and more convinced that racing flats and I are never going to be great friends, that said, wow are they light. For me going from my Asics, which I think is pretty light, would be like holding Belle in the air without any of her four, furry Golden Retriever paws touching the ground and then picking up Toulouse, our lanky, white cat. I can only imagine that racing in those would be somewhat akin to running in slippers, well minus the fuzzy bunny ears.
After the shoe chat, we laced up the runners that were already on our feet and not on display and went out for our first 8K run. It is striking how quick the pace is picking up. I ran with every pack throughout the morning and I finished in 47:25. Our average split was 5:55, which would put everyone right around a one-hour 10K. A month ago, I'm sure most people would admit that they weren't at that speed. It is great to see such huge strides and we still have six weeks until race day.
Unfortunately, one of our runners had a bit of a spill out on the route, which only aggravated another injury. She is, however, probably the toughest runner out there, so I don't think she is worried that much. And I must say the best part of the day was to see the two women who brought their significant others to the clinic both ended up looking much better after the run than their partners. If I were them I'd be rubbing that in, then again, they are much nicer than I am. Gary came out with us; he was my "buddy" for Bring-a-buddy day. He ended up running with the lead pack the entire time. Perhaps, we may have a new RR recruit.
Anyway, here is today's route. We started at the RR, up York, left on Charlotte, out to Waterloo Row, back along Lansdowne, back down Charlotte and finished with our regular loop by the YMCA and we stopped by the church on George Street. That is 8K.
Fredericton Running Room -- 8K
Friday, January 27, 2006
Hill-o-phobia
Update: For some reason the Runner's World links below are broken. I am in the process of fixing them. If you click and it doesn't take you anywhere and you are super curious, go to Runner's World, click on training and scroll through the different articles, they will flag the hill training stories. Sorry for the inconvenience.
Although hills were much more common thus less scary when I lived in British Columbia, there is always a bit of trepidation when it comes to running hills. Our clinic program (well, once it is adjusted for our missing week) is calling for hills on Wednesday, so I thought I'd post some interesting articles that deal with hill training. The wonderful part about running is the experts can never agree. The only question that elucidates a broader variety of answers to "How do you do hills properly" is "Is butter or margarine better?"
This is a good article from Coolrunning.com on hill running. It is short, roughly 600 words or so and gives a fairly standard account on why and how to do hill runs.
Here is another solid article posted on the Runner's World Web site inside its training section. It is two pages long but it is pretty basic. It covers form and the reasons behind hill training.
Another top-notch article from Runner's World. In this piece, it highlights four different hill workouts and illustrates the benefits to each. It's a short story.
Finally, this is the last Runner's World article that I will link to today. All four articles here cover similar territory. Each one adds a bit more to why it is necessary to run hills and different workouts that are possible.
Although hills were much more common thus less scary when I lived in British Columbia, there is always a bit of trepidation when it comes to running hills. Our clinic program (well, once it is adjusted for our missing week) is calling for hills on Wednesday, so I thought I'd post some interesting articles that deal with hill training. The wonderful part about running is the experts can never agree. The only question that elucidates a broader variety of answers to "How do you do hills properly" is "Is butter or margarine better?"
Saturday preview
I'm sure this will not be Friday's final post on the blog. But just in case it is, I just wanted to remind any of my Fredericton 10K clinic friends that tomorrow is our Bring-a-Buddy event. If you are struggling on who to bring and whether to choose your spouse, roommate, bus driver or Ken the water guy that you told your goals to on Monday, fear not, they can all come. And they don't have to run the 8K with us if they don't want, obviously you still want them to be your buddy after tomorrow.
Tell them, Derrick MacLeod will be giving an expert lecture -- I hope I'm not overhyping dear Derrick -- on 10K shoe selection. You may be surprised how many people are not in the right shoe and this session may show that you could use a new pair of kicks.
Earlier this week I asked those in the running group to think of some goals after our chat, write them down, stuff them in an envelope and wait for the clinic to end. At that point I thought we could assess the goals to see how far long everyone came.
Anyway, I decided to post my goals instead of putting them in the envelope as an example.
Five Golden Goals
Long-term dream goal: Run the Boston Marathon
Dream goal for season: Run sub-38 10K, run sub-1:25:00 half
Realistic goal for season: Run sub-40 10K, run sub-1:30:00 half
Self-acceptance goal: Run throughout the year, injury free
Daily goal: Get out and have fun
Tell them, Derrick MacLeod will be giving an expert lecture -- I hope I'm not overhyping dear Derrick -- on 10K shoe selection. You may be surprised how many people are not in the right shoe and this session may show that you could use a new pair of kicks.
Earlier this week I asked those in the running group to think of some goals after our chat, write them down, stuff them in an envelope and wait for the clinic to end. At that point I thought we could assess the goals to see how far long everyone came.
Anyway, I decided to post my goals instead of putting them in the envelope as an example.
Five Golden Goals
Long-term dream goal: Run the Boston Marathon
Dream goal for season: Run sub-38 10K, run sub-1:25:00 half
Realistic goal for season: Run sub-40 10K, run sub-1:30:00 half
Self-acceptance goal: Run throughout the year, injury free
Daily goal: Get out and have fun
Week III Recap
For those who didn't make the week three session or just wanted to remember what was discussed.
Running Room – Week Three
Developing your training program
Everyone is unique, programs should reflect that diversity
Develop ultimate goal and short-term goals
Follow a program to avoid injury
Build a house
Base before speed
Build a strong base
- one-year of running
- two months of aerobic running
- four to six weeks of hills
Hard-easy principle
Watch out for injuries; listen to body
10 per cent rule
Follow long/hard run with easy/short run
Add cross-training when possible
Design your own training program
Factors:
How much time can you commit
Available facilities
Present level of fitness
Mental demands
How to design your sked:
Pick a distance
How many workouts
Select specific days for a run
Determine total mileage (10 per cent rule)
Determine how long will run (easy/hard)
How long to run
How much free time do you have and how much time can you commit
Mentally fit
Fit and injury free?
Goals
Having goals is key
Goals can change as needed
Pick short-term and long-term goals
Five Golden Goals
Long-term dream goal
Dream goal for season
Realistic goal for season
Self-acceptance goal
Daily goal
Goals can be weight, speed, distance, races, events, running with friends
SMART Goals
Specific
Measurable
Achievable
Realistic
Time
Record your goals
Set up a running log or a computerized running diary
Include distance, time, how well you were feeling, stretching, etc.
Modify your goals
Tell people your goals
Running Room – Week Three
Developing your training program
Everyone is unique, programs should reflect that diversity
Develop ultimate goal and short-term goals
Follow a program to avoid injury
Build a house
Base before speed
Build a strong base
- one-year of running
- two months of aerobic running
- four to six weeks of hills
Hard-easy principle
Watch out for injuries; listen to body
10 per cent rule
Follow long/hard run with easy/short run
Add cross-training when possible
Design your own training program
Factors:
How much time can you commit
Available facilities
Present level of fitness
Mental demands
How to design your sked:
Pick a distance
How many workouts
Select specific days for a run
Determine total mileage (10 per cent rule)
Determine how long will run (easy/hard)
How long to run
How much free time do you have and how much time can you commit
Mentally fit
Fit and injury free?
Goals
Having goals is key
Goals can change as needed
Pick short-term and long-term goals
Five Golden Goals
Long-term dream goal
Dream goal for season
Realistic goal for season
Self-acceptance goal
Daily goal
Goals can be weight, speed, distance, races, events, running with friends
SMART Goals
Specific
Measurable
Achievable
Realistic
Time
Record your goals
Set up a running log or a computerized running diary
Include distance, time, how well you were feeling, stretching, etc.
Modify your goals
Tell people your goals
Thursday, January 26, 2006
Should I stay or should I go?
Should I run? Should I stay at home? I really should run. But it is getting late and I haven't really eaten that much tonight. That was my dilemma last night. I filed my last story on the never-ending saga of NB Power's rate hike around 8:30. I was mentally exhausted and thought I was too tired to run. At one point I had told myself to forget about running. Then the battle of my inner angel and demon broke out and the running angel won the day. In an effort to assuage the little anti-running devil, I decided to take Belle out for one loop of the neighbourhood. And once I dropped her off, I would pick up the pace, essentially a little tempo run.
I started easy running with Belle with splits of: 5:14, 5:15 and 4:46. I put her inside and picked up the pace in the final four K: 4:11, 4:17 , 4:09 and 4:14. My max HR made it up to 192 with my average HR at 176. Belle is a wonderful 5:15 pace dog. I should make sure to bring her out more often when I want to keep the pace down. However, she keeps walking and then sprinting. I can't keep an even pace with her, hopefully, she can learn to run a bit more consistently. But then again, she is awfully cute when she runs with the leash in her mouth.
Tuesday, January 24, 2006
Watch out for hills
I ran the tentative course for the March 11 race yesterday. Interestingly if you start inside the experimental farm by a green Department of Agriculture, Fisheries and Aquaculture sign and run out toward the back of the farm, turn right, run by the NB Liquor store, turn right along Wilsey Road, turn right into the trail, pop out on the Lincoln Road, turn right on Draco Road, right on some little road that heads back into the farm and stop at the same green sign, my GPS says 4.9K. However, if you do the exact same route but instead of turning right into the trail and turn right on Lincoln Road, the course is 5.1K. That will make for some interesting choices. I will post my GPS map when my laptop returns from Bathurst.
Initial thoughts on the course, it will not be a PB race. It is not the hilliest course I have ever run on, far from it, but there are enough rolling hills that it will be a challenging course. I don't have my splits with me right now but I did the two routes in about 44 minutes and change. I banged out one sub-4:10K splits if I remember correctly during the first half of the course, where it is flat or downhill, but the end is a killer.
My splits for the fun, first route were: 4:13, 4:07, 4:33, 4:25 and 4:22. My splits for the not-so-fun second route were: 4:34, 4:20, 4:31, 4:38 and 4:56.
This is the Google Earth map of the course option where we would cut through the trail and avoid the Lincoln Road for as long as possible.
And this is the version where the race would proceed down Wilsey Road to Lincoln Road. Not much difference, 200 metres obviously, but it means more running beside traffic.
Initial thoughts on the course, it will not be a PB race. It is not the hilliest course I have ever run on, far from it, but there are enough rolling hills that it will be a challenging course. I don't have my splits with me right now but I did the two routes in about 44 minutes and change. I banged out one sub-4:10K splits if I remember correctly during the first half of the course, where it is flat or downhill, but the end is a killer.
My splits for the fun, first route were: 4:13, 4:07, 4:33, 4:25 and 4:22. My splits for the not-so-fun second route were: 4:34, 4:20, 4:31, 4:38 and 4:56.
This is the Google Earth map of the course option where we would cut through the trail and avoid the Lincoln Road for as long as possible.
And this is the version where the race would proceed down Wilsey Road to Lincoln Road. Not much difference, 200 metres obviously, but it means more running beside traffic.
Sunday, January 22, 2006
Um, watch out for ice
Now I remember why I never run on sidewalks. The run was not even even two minutes old when I was jogging down the sidewalk on York Street and was just turning left onto Charlotte Street. And then it happened. I'm not sure if I was landing with my right foot or my left, all I remember is one moment I had a nice stride happening and the next moment I was laying flat out on my stomach with my arms underneath me. I did everything necessary to avoid any Monday morning pain, however, that doesn't protect me from a damaged ego. I think that was the first time I was running ahead of the pack and I wiped out. I'm sure that was very reassuring.
We bolted through 3K in 18:12 and retreated to Reid's for a coffee. Coffee was great to soathe a sore ego.
Fredericton Running Room -- 3K Charlotte-University
We bolted through 3K in 18:12 and retreated to Reid's for a coffee. Coffee was great to soathe a sore ego.
Fredericton Running Room -- 3K Charlotte-University
Soaring Saturday
Saturday was a great day. It started with an amazing run and it finished with Elle's first birthday. It may shock some to hear this, but the birthday party was by far the more tiring of the events. The cliche "like herding cats" never really made sense to me until I tried to get two one-year-olds, a two-year-old and a four-year-old into one photograph, tried to feed them chocolate cake and entertain them with toys. Anyway, this is a running blog, I should be writing about running, but I just want to point out that for me the whole concept of multi-tasking has transformed from a new-age technophile business catch-phrase to my life.
Back to the run. We had a good talk about goal setting and designing your own program. Unfortunately about 12 hours after the session, I read a fantastic article in this month's Runner's World that outlined everything I was talking about.
We did a 6K run on Saturday in an amazing 34:16. Everyone is making giant strides, which is perfect timing because the mileage starts to ramp up now.
We did the same route as last Saturday, which was made necessary because I couldn't accurately map last week's run.
Fredericton Running Room -- 6K Loop
Back to the run. We had a good talk about goal setting and designing your own program. Unfortunately about 12 hours after the session, I read a fantastic article in this month's Runner's World that outlined everything I was talking about.
We did a 6K run on Saturday in an amazing 34:16. Everyone is making giant strides, which is perfect timing because the mileage starts to ramp up now.
We did the same route as last Saturday, which was made necessary because I couldn't accurately map last week's run.
Fredericton Running Room -- 6K Loop
Friday, January 20, 2006
Big non-running related news
My companion blog has just broken big news: Elle and Belle's Adventures
Thursday, January 19, 2006
So, like, where's the snow?
I admit, I don't like snow, I'd rather bucket loads of rain for months on end. But, what I would prefer even more than West Coast weather is a consistent weather pattern. After the temperature dipped to inhumane levels earlier this week, all of a sudden there is no more snow, zero ice and, well the cold rivals a Siberian gulag. Can someone not just move Fredericton to Vancouver Island?
After a week with soaring highs (Elle's first birthday) and work-related lows (silly committee hearings), it felt great to lace up the 2100s, pull up the medium-weight running tights, zip up my winter jacket and pull down the balaclava. Seeing as my Monday 9K went swimmingly, I thought I'd try the same route again, this time the run was infinitely easier. Tonight there was no snow, there was no ice and there was lots of room for improvement. With the weather conditions so wildly different it is silly to compare the two runs other than to say that I felt better tonight. Although it is, um, silly to compare the runs, I just want to point out that obliterated my earlier performance by about four minutes. I concluded the 9K tonight in 41:48, with splits: 4:56, 4:36, 4:30, 4:40, 4:39, 4:37, 4:45, 4:38 and 4:21.
My legs are a bit stiff right now, I've tried to stretch them out. There must be a simpler way to stretch my legs. I have never, ever enjoyed stretching. And now, even armed with the information on how stretching can prevent re-injuring my hamstring, stretching is like flossing, important but tedious. (I think it is important to point out now, it seems my wife has programmed the VCR in Spanish. It is really odd, but right now I am "Grabar" the O.C.)
I'm looking forward to a nice off day tomorrow so I can get ready for a busy weekend.
After a week with soaring highs (Elle's first birthday) and work-related lows (silly committee hearings), it felt great to lace up the 2100s, pull up the medium-weight running tights, zip up my winter jacket and pull down the balaclava. Seeing as my Monday 9K went swimmingly, I thought I'd try the same route again, this time the run was infinitely easier. Tonight there was no snow, there was no ice and there was lots of room for improvement. With the weather conditions so wildly different it is silly to compare the two runs other than to say that I felt better tonight. Although it is, um, silly to compare the runs, I just want to point out that obliterated my earlier performance by about four minutes. I concluded the 9K tonight in 41:48, with splits: 4:56, 4:36, 4:30, 4:40, 4:39, 4:37, 4:45, 4:38 and 4:21.
My legs are a bit stiff right now, I've tried to stretch them out. There must be a simpler way to stretch my legs. I have never, ever enjoyed stretching. And now, even armed with the information on how stretching can prevent re-injuring my hamstring, stretching is like flossing, important but tedious. (I think it is important to point out now, it seems my wife has programmed the VCR in Spanish. It is really odd, but right now I am "Grabar" the O.C.)
I'm looking forward to a nice off day tomorrow so I can get ready for a busy weekend.
Monday, January 16, 2006
Beating the cold
I blame Gary for my evening run. He is goading me into running the Ottawa half-marathon on May 28 and I may be taking the bait. I have scoured the Internet looking for a half-marathon training program that will allow me to ease into a schedule that will get me ready for running 21.1K in 18 weeks but not re-injure my hamstring. This is actually great timing as the weekend RR clinic session is on goal-setting and program building. I promised Gary that I would think about it and I would try and get myself into a position where if I decide to go I've been logging enough kilometres to not embarrass myself in the nation's capital.
After I put Elle to bed tonight I suited up in my warmest running gear. We're talking long-sleeved shirt, thick tights and balaclava; just read the suggested attire for bone-chilling cold nights and that was me. It was freezing.
Not only was my breath visible, the footing was poor, prompting me to take it easy. To top it off, I was also getting pounded by gusting wind, it seemed, around every corner. I went out to Case Road and did two laps of the hill. I had to make sure I didn't slip on the black ice as I gallivanted down the decline.
Overall, I'm happy with the run, my splits: 5:07, 4:57, 5:20, 5:08, 4:57, 5:08, 5:16, 5:07 and 4:38. According to my Garmin my average HR was 175 and I cannot imagine it was that high. I was comfortable the entire time. But if that is what the machine says ... Now I'm eager to see how my legs feel tomorrow morning.
Lincoln Heights/Roadx2 Case
After I put Elle to bed tonight I suited up in my warmest running gear. We're talking long-sleeved shirt, thick tights and balaclava; just read the suggested attire for bone-chilling cold nights and that was me. It was freezing.
Not only was my breath visible, the footing was poor, prompting me to take it easy. To top it off, I was also getting pounded by gusting wind, it seemed, around every corner. I went out to Case Road and did two laps of the hill. I had to make sure I didn't slip on the black ice as I gallivanted down the decline.
Overall, I'm happy with the run, my splits: 5:07, 4:57, 5:20, 5:08, 4:57, 5:08, 5:16, 5:07 and 4:38. According to my Garmin my average HR was 175 and I cannot imagine it was that high. I was comfortable the entire time. But if that is what the machine says ... Now I'm eager to see how my legs feel tomorrow morning.
Lincoln Heights/Roadx2 Case
Week Two Recap
When I was in university I was always a big fan of instructors who posted their lecture notes on the Internet. The RR 10K Clinic is not quite as formal, but I thought when I had the notes in an electronic form I could post them on my blog for those who peruse the site. These are just rough notes that I used to guide my thoughts.
Week II
- Introduction
- Ask about weekly runs? Any stiffness?
How to dress for winter
Key: Layer do not bundle
Your lungs will not freeze, even though you may!
Three layers
- Base
- Thermal (or insulating)
- Shell
Base
Critical. It is all about the wicking.
Keep warm and dry. Think Coolmax, polypropylene, etc
Cotton is out because it holds moisture
Remember sweat freezes
Thermal
Optional – mainly for cold days.
Polar fleece.
It continues moisture transfer process. Traps body heat.
Shell
Waterproof/wind resistant jacket
Should prevent moisture from getting to you.
Examples:
Nice fall/early winter day
Base: short-sleeve technical shirt, light-weight tights
Shell: wind/waterproof jacket or vest
Cold winter day
Base: Long-sleeve technical shirt, medium-weight tights.
Shell: water/windproof jacket
Really, bone-chilling cold winter day
Base: Long-sleeve technical shirt, long underwear
Thermal: Fleece/technical vest/shirt, medium/heavy-weight tights
Shell: wind/waterproof jacket, wind pants
Other items:
Gloves vs. mittens
-Mittens warmer: fingers together gives greater body heat.
Hats/Toques/Balaclava
-Major (50 per cent) heat loss from head
Wind briefs
Winter Running Tips
Don't be a hero: -30 is cold enough to find a treadmill
Do not expose skin (remember to pull tights over socks)
Apply Body Glide to any exposed skin
Chapstick
Adjust intensity of workout
Shorten stride to improve footing. Stay loose.
Run a loop
Reflective gear
Speedwork indoors
Stead pace – no quick accelerations or stops
Drink – keep water bottle under jacket
Get out of wet cloths quickly
-drop body heat and could trigger hypothermia
Second Cup Clause: Drink warm coffee/tea/anything to warm up core after the run
Week II
- Introduction
- Ask about weekly runs? Any stiffness?
How to dress for winter
Key: Layer do not bundle
Your lungs will not freeze, even though you may!
Three layers
- Base
- Thermal (or insulating)
- Shell
Base
Critical. It is all about the wicking.
Keep warm and dry. Think Coolmax, polypropylene, etc
Cotton is out because it holds moisture
Remember sweat freezes
Thermal
Optional – mainly for cold days.
Polar fleece.
It continues moisture transfer process. Traps body heat.
Shell
Waterproof/wind resistant jacket
Should prevent moisture from getting to you.
Examples:
Nice fall/early winter day
Base: short-sleeve technical shirt, light-weight tights
Shell: wind/waterproof jacket or vest
Cold winter day
Base: Long-sleeve technical shirt, medium-weight tights.
Shell: water/windproof jacket
Really, bone-chilling cold winter day
Base: Long-sleeve technical shirt, long underwear
Thermal: Fleece/technical vest/shirt, medium/heavy-weight tights
Shell: wind/waterproof jacket, wind pants
Other items:
Gloves vs. mittens
-Mittens warmer: fingers together gives greater body heat.
Hats/Toques/Balaclava
-Major (50 per cent) heat loss from head
Wind briefs
Winter Running Tips
Don't be a hero: -30 is cold enough to find a treadmill
Do not expose skin (remember to pull tights over socks)
Apply Body Glide to any exposed skin
Chapstick
Adjust intensity of workout
Shorten stride to improve footing. Stay loose.
Run a loop
Reflective gear
Speedwork indoors
Stead pace – no quick accelerations or stops
Drink – keep water bottle under jacket
Get out of wet cloths quickly
-drop body heat and could trigger hypothermia
Second Cup Clause: Drink warm coffee/tea/anything to warm up core after the run
The definition of insanity
Somebody should contact Dictionary.com to update their definition of insanity to include the picture of Haile Gebrselassie. He ran his half-marathon in 58 minutes, 55 seconds. That is humbling. Here I thought setting a sub-1:20:00 goal for me was a long shot, now thinking to have a crack at Geb I need to nail a sub-hour half-marathon. The chances of that happening? Well, I haven't stopped laughing.
UNION-TRIBUNE NEWS SERVICES
January 16, 2006
Haile Gebrselassie shattered the world half marathon record by 21 seconds yesterday while running the last half of the Rock 'N' Roll Arizona marathon.
He also broke the 20-kilometer world mark en route. It marked the 19th and 20th times the diminutive Ethiopian has broken world records in his career.
"This one is so fantastic because this is my first one in America," he said. "It's a little special to me. It's really, really wonderful."
His half marathon time of 58 minutes, 55 seconds on a clear, crisp morning through the streets of Phoenix, Scottsdale and Tempe broke the mark of 59:16 set by 18-year-old Kenyan Samuel Wanjiru in Rotterdam, The Netherlands, last Sept. 11.
Gebrselassie's 20-kilometer time, also officially clocked, was 55:48, 30 seconds under the 1998 mark set by longtime rival Paul Tergat of Kenya.
UNION-TRIBUNE NEWS SERVICES
January 16, 2006
Haile Gebrselassie shattered the world half marathon record by 21 seconds yesterday while running the last half of the Rock 'N' Roll Arizona marathon.
He also broke the 20-kilometer world mark en route. It marked the 19th and 20th times the diminutive Ethiopian has broken world records in his career.
"This one is so fantastic because this is my first one in America," he said. "It's a little special to me. It's really, really wonderful."
His half marathon time of 58 minutes, 55 seconds on a clear, crisp morning through the streets of Phoenix, Scottsdale and Tempe broke the mark of 59:16 set by 18-year-old Kenyan Samuel Wanjiru in Rotterdam, The Netherlands, last Sept. 11.
Gebrselassie's 20-kilometer time, also officially clocked, was 55:48, 30 seconds under the 1998 mark set by longtime rival Paul Tergat of Kenya.
What a cruel winter joke
Throughout my Sunday morning run I was absolutely gushing about how great the winter was this year in Fredericton. I was drawing comparisons to growing up in Duncan and I cannot count how many times I mentioned that flowers were already blooming at my mother's place. The snow had melted away and the radio was telling me that the temperature was seven degrees. Just to be clear that was seven degrees above zero. And then Mother Nature's cruel sense of humour kicked in. The freezing rain started to pelt down in the mid afternoon and this morning I awoke with the mercury plummeting to -12. To add insult to injury, everywhere I go, I'm slipping on the blanket of ice that has covered the city. Without belabouring the point, suffice to say, I hate winter.
That aside, we had a great Sunday morning run with the Running Room. We did an easy 3K out and back. It was our first run with our mascot, Indy (spelling?), I'm sure Belle will not be impressed to hear that I'm hanging out with another dog on Sunday mornings. After the run, we went to Reid's Newstand (please no one show this blog to Judy from Second Cup) for a coffee and conversation. It was a great morning.
RR -- 3K Out and Back
That aside, we had a great Sunday morning run with the Running Room. We did an easy 3K out and back. It was our first run with our mascot, Indy (spelling?), I'm sure Belle will not be impressed to hear that I'm hanging out with another dog on Sunday mornings. After the run, we went to Reid's Newstand (please no one show this blog to Judy from Second Cup) for a coffee and conversation. It was a great morning.
RR -- 3K Out and Back
Saturday, January 14, 2006
Getting your head straight
Here is an interesting article I picked up off http://www.runnersworld.com. It outlines four mental maladies that all runners face. The problems range from having a tough time balancing work life and running as well as how religiously to stick to your running schedule. I thought this article is timely considering next week we will be discussing training programs and goal setting.
The final remedy talks about listening to your body and not pushing yourself when you could really use a rest day. Although I knew that before, it is a bit more apropos right now.
Change Your Mind
Runners perform best when their whole body--head to toe--is working in sync. Here's how to get over the four most common mental roadblocks runners face
by: Katrin McDonald Neitz
Mental Hurdle: You start off your training program with boundless energy, but within a few weeks just lacing up your shoes feels like a chore.
Clear It: Throwing all your energy into the beginning of a training plan is like starting a race at a full sprint. You're not going to have enough juice to finish strong--or finish at all. "Initial excitement is good," says New York sports psychologist and runner Robert Udewitz, Ph.D., "but you need to harness those feelings and divide them up throughout your training." If you're on a 16-week marathon plan, for instance, four months is a long time to wait for a finish-line reward. Schedule a half-marathon midway through your training to help you stay focused and motivated. Also, there's no shame in self-bribery. Promise yourself a massage after your long run. Download new songs into your iPod to help you through a track workout.
Mental Hurdle: You get so stressed out with performance anxiety that you aren't able to relax and enjoy the race experience.
Clear It: "Runners who feel this way are usually caught up in time goals," says Kate Hays, Ph.D., a sports psychologist who leads the "Psyching Team" at the Toronto Marathon. "Don't lose sight of all the other reasons you run--health, sense of accomplishment, connection to others." To ease race-day pressure, Hays recommends setting three levels of goals: your ideal scenario, results that would make you happy, and an outcome that you could live with. And keep your ideal to yourself, so you don't face additional pressure from well-meaning family and friends.
Mental Hurdle: You struggle to balance running, work, and family.
Clear It: You might have been able to devote 15 hours a week to running--when you didn't have three kids and a senior management position. Setting goals that don't reflect your current lifestyle, says Hays, sets you up for disappointment. There's no need to give up running. But switching to a three-day-a-week marathon-training plan, or temporarily focusing on shorter distance races, could make you feel more successful in all areas of your life. Also consider ways in which running can bring you closer to your family. "Some runners isolate themselves and push away others when they are training," says Udewitz. "Make your training more of a team effort by getting your family involved." For instance, ask your spouse to bike alongside you during a long run, or your kids to make you signs for race day, and then treat them to dinner at their favorite restaurant or a movie of their choice. And make sure you're their top cheerleader at their next event.
Mental Hurdle: You're locked into a training plan, no matter what.
Clear It: Runners are notoriously inflexible--and not just in their hamstrings. "Part of the appeal of running is that it's an element of our lives we can control," says Hays. "If other areas of our lives are chaotic, a regimented routine can be comforting." This is fine, but many runners obey their plans over their own bodies, putting them at risk of injury. To loosen this mindset, Hays recommends visualizing a more flexible schedule. Imagine what it would be like skipping a run to rest an achy muscle. Then picture yourself running stronger the next day because you took time off. Or create an internal self-coach. Runners tend to be harder on themselves than a coach would be. A coach doesn't push you when your body needs a break or recommend completely unrealistic goals. "Ask yourself if a coach would approve of what you're doing," says Udewitz. "Or if you were coaching another runner, what would you advise him in this situation?"
The final remedy talks about listening to your body and not pushing yourself when you could really use a rest day. Although I knew that before, it is a bit more apropos right now.
Change Your Mind
Runners perform best when their whole body--head to toe--is working in sync. Here's how to get over the four most common mental roadblocks runners face
by: Katrin McDonald Neitz
Mental Hurdle: You start off your training program with boundless energy, but within a few weeks just lacing up your shoes feels like a chore.
Clear It: Throwing all your energy into the beginning of a training plan is like starting a race at a full sprint. You're not going to have enough juice to finish strong--or finish at all. "Initial excitement is good," says New York sports psychologist and runner Robert Udewitz, Ph.D., "but you need to harness those feelings and divide them up throughout your training." If you're on a 16-week marathon plan, for instance, four months is a long time to wait for a finish-line reward. Schedule a half-marathon midway through your training to help you stay focused and motivated. Also, there's no shame in self-bribery. Promise yourself a massage after your long run. Download new songs into your iPod to help you through a track workout.
Mental Hurdle: You get so stressed out with performance anxiety that you aren't able to relax and enjoy the race experience.
Clear It: "Runners who feel this way are usually caught up in time goals," says Kate Hays, Ph.D., a sports psychologist who leads the "Psyching Team" at the Toronto Marathon. "Don't lose sight of all the other reasons you run--health, sense of accomplishment, connection to others." To ease race-day pressure, Hays recommends setting three levels of goals: your ideal scenario, results that would make you happy, and an outcome that you could live with. And keep your ideal to yourself, so you don't face additional pressure from well-meaning family and friends.
Mental Hurdle: You struggle to balance running, work, and family.
Clear It: You might have been able to devote 15 hours a week to running--when you didn't have three kids and a senior management position. Setting goals that don't reflect your current lifestyle, says Hays, sets you up for disappointment. There's no need to give up running. But switching to a three-day-a-week marathon-training plan, or temporarily focusing on shorter distance races, could make you feel more successful in all areas of your life. Also consider ways in which running can bring you closer to your family. "Some runners isolate themselves and push away others when they are training," says Udewitz. "Make your training more of a team effort by getting your family involved." For instance, ask your spouse to bike alongside you during a long run, or your kids to make you signs for race day, and then treat them to dinner at their favorite restaurant or a movie of their choice. And make sure you're their top cheerleader at their next event.
Mental Hurdle: You're locked into a training plan, no matter what.
Clear It: Runners are notoriously inflexible--and not just in their hamstrings. "Part of the appeal of running is that it's an element of our lives we can control," says Hays. "If other areas of our lives are chaotic, a regimented routine can be comforting." This is fine, but many runners obey their plans over their own bodies, putting them at risk of injury. To loosen this mindset, Hays recommends visualizing a more flexible schedule. Imagine what it would be like skipping a run to rest an achy muscle. Then picture yourself running stronger the next day because you took time off. Or create an internal self-coach. Runners tend to be harder on themselves than a coach would be. A coach doesn't push you when your body needs a break or recommend completely unrealistic goals. "Ask yourself if a coach would approve of what you're doing," says Udewitz. "Or if you were coaching another runner, what would you advise him in this situation?"
Saturday morning shuffle
When the calendar is stubbornly stuck in the middle of January there are few days that are more perfect to run in than today. The mercury was stuck around five degrees, with almost no wind, soup-like fog and decent footing. The clinic discussion was on cold weather running and winter gear. We got that out of the way in about 30 minutes, which went by rather quickly considering I've never been in retail and I felt during the clothing chat that I was hawking RR apparel. But I think everything went well. When I was reading up on all the technical aspects of cold weather running gear, I finally started to realize why I'm so darn hot even on my long runs. But I digress.
Anyway, the run was fabulous. Aside from my Garmin malfunction. I was positive I had GPS signal when we left Kings Place but somewhere around Smythe and Charlotte I realized I had zilch. So it took until the YMCA building until I was able to re-acquire a satellite connection, meanwhile, I was slipping and sliding across the road because I was more focused on my Garmin then my footing. So I have three-quarters of the map posted below.
We were doing 10:1s today and I have to admit that they are enjoyable. Not sure I could incorporate them into my long runs (something about old dogs and new tricks) but they are wonderful interruptions. I ran with a few different groups throughout the run. Although halfway through the fog became so thick that it was impossible to see where the other pace groups were so I ended up sticking with two new members.
I must say one of my favourite moments of the morning was the extra large dark roast at Second Cup with the group. Rarely does coffee taste that good than immediately after a run and over some good conversation.
On a side note, my left hamstring feels good. Even better Dennis said on Friday that it appears to be healing well and I'm down to one session from three next week.
RR Week 2 -- partial
Anyway, the run was fabulous. Aside from my Garmin malfunction. I was positive I had GPS signal when we left Kings Place but somewhere around Smythe and Charlotte I realized I had zilch. So it took until the YMCA building until I was able to re-acquire a satellite connection, meanwhile, I was slipping and sliding across the road because I was more focused on my Garmin then my footing. So I have three-quarters of the map posted below.
We were doing 10:1s today and I have to admit that they are enjoyable. Not sure I could incorporate them into my long runs (something about old dogs and new tricks) but they are wonderful interruptions. I ran with a few different groups throughout the run. Although halfway through the fog became so thick that it was impossible to see where the other pace groups were so I ended up sticking with two new members.
I must say one of my favourite moments of the morning was the extra large dark roast at Second Cup with the group. Rarely does coffee taste that good than immediately after a run and over some good conversation.
On a side note, my left hamstring feels good. Even better Dennis said on Friday that it appears to be healing well and I'm down to one session from three next week.
RR Week 2 -- partial
Looping around Lincoln
The Lincoln Loop will one day kill me due to extreme boredom, however, during the winter it will definitely keep me running. I'm posting the Thursday night loop for all those other Lincoln Heights runners looking for a 6K loop to follow. The funniest part about the link below is if you go to Motionbased.com and click on the map analyzer and press play you can actually see me put Belle inside. Well you can see a little red ball stop along the route, but if you know my route that night, you know that is when I ditched the dog. Wow I just re-read that sentence and I come across as a major gadget geek. Right now, sad as it is, the little things seem to amuse me.
Lincoln Heights --6K loop
Lincoln Heights --6K loop
Thursday, January 12, 2006
Thursday night session
Tonight was another milestone in my long road to recovery. I did an evening run, in itself not a big deal. But it is the first time I've went out for a night jog since the ill-fated run in November that reinjured my knee. Anyway I went out tonight for 6K. The first 2.7K or so was with Belle and we took it easy. The remaining 3.3K was solo and I opened it up a bit.
I finished in 29:50. My average HR was 169 and split was 4:58. My splits were: 5:11, 5:21, 5:19 (stopped to take Belle into the house), 4:50, 4:32 and 4:27.
Belle runs like I race; bolts out like her fur is on fire and then is dragging herself across the finish line. It would be great if she could start running with me regularly. By running tonight, will get three runs in this week. Not a lot of mileage -- roughly 15K -- but it's real running. And that is huge for me.
Jeff Galloway's Training and Racing Tips
This was taken from Coolrunning.com. All kudos to them, but there is some very good information.
From Jeff Galloway
1. Get a realistic goal time. Run a 5K race, every 4-6 weeks, and use a good prediction table. An example of this is found here http://www.jeffgalloway.com/resources/index.html This time will allow you to predict your finish time, under ideal conditions, if you do the training necessary. Those who have run a marathon before can add 15 minutes to correct for less than perfect weather conditions, and another 15-20 minutes if your longest run was 20 miles or less. First-time marathoners should run the first 13 miles at a pace that is 2 min/mi slower than the predicted ideal pace—then speed up as desired.
2. Run your long runs at least 2 min/mi slower than the time predicted by the 5K. When the temperature rises above 65 degrees, add an additional 30 seconds/mile, and above 75 degrees, 60 seconds/mi and above 80 degrees, add 2 min/mi .
3. Put walk breaks into your long runs for dramatically faster recovery. Start the one min walks, from the first few minutes. If your goal marathon time is 6 hours, run 1 min/walk 1 min. Other goals: 5:30 (2-1), 5 hours (3 min run/1 min walk), 4:30 (4 min run/1 min walk), 4:00 (5-1), 3:30 (6-1),
3:15 (7-1). If the weather is hot and/or you're feeling extra tired, walk more often.
4. Drink a few sips of water every mile unless you hear water "sloshing" in your stomach, during training runs and the marathon itself. The various marathon organizations are recommending that the consumption of fluid be between 14 and 27 oz. per hour. If you are running at the rate of 5 miles an hour, for example, you would consume between 3 oz and about 5 oz a mile. A "sip" is about an ounce. A standard glass holds 8 oz—so you will be drinking less than a glass every mile. Taking salt with your water during the second half of a long run or the marathon is particularly helpful for those who sweat profusely and/or experience leg cramps (which are also lessened by more frequent walk breaks).
5. Start long before sunrise on days when the temperature is expected to rise above 65 degrees. It is not uncommon for marathon training groups to start at 3-4 a.m. to avoid major heat stress and the radiant effect of the sun.
6. Build your long run to a maximum distance of at least 26 miles, for best preparation in avoiding "the wall" at the end of the marathon. As noted in #2 above, be sure to pace these long ones at least 2 min/mi slower than a legitimate marathon goal pace. Once the long runs reach 18 miles, they can be run every third week.
7. Don't try to "push through pain" if you suspect that you have an injury. This will magnify the damage. Normal signs of injury are covered in GALLOWAYS BOOK ON RUNNING 2nd edition, with treatment information that has helped runners recover quickly. If there is swelling, loss of function or pain that continues after a mile, you should stop—even if you only have less than a mile to go.
8. Treatment for a possible injury includes the following: 1) stop running for 3-5 days, 2) Rub a chunk of ice on the area, for 15 minutes every night—keep rubbing, 3) Don't stretch unless you have an Iliotibial Band injury, 4) Deep tissue massage may help a muscle injury, and 5) See a
podiatrist or orthopedist who wants to help you get back to your marathon training. Ask about anti-inflammatory medication and other treatments to speed recovery.
9. Take more days off from running each week, down to 3 days—when fatigue lingers more than 3 days after a long run. The minimum necessary for maintaining conditioning between long runs is 30 minutes of walk-run, on two days between the weekend runs.
10. Add additional minutes to your predicted time, if the weather is above @58 degrees on race day. See Tip # 1, above, and page 188 in NEW MARATHON, to estimate the effect of increased temperature on your performance. It is always better to start more conservatively.
Monday, January 09, 2006
Thoughts on the table
The wonderful aspect of these thrice weekly massage therapies is all the idle time devoted to random thoughts. Not much I can do as I lay stomach down on a table with this warm sensation enveloping my left knee other than think and blog.
I woke up this morning with only minor stiffness, which I regarded as a significant victory under the circumstances. Neither run this weekend was particularly long or arduous but I hadn't gone back-to-back in months. As well, the surface conditions were not great, leaving open the possibility of slipping. Running on uncertain ground can often lead to sore lower leg muscles, I find, because you are so determined not to lose your footing.
I'm going to take a rest day and try and run once more before Saturday. I'm serious about easing back in, I don't need another injury. We have another 6K planned for Saturday with 10:1s and a 3K on Sunday. I'd be happy with a light 6K this week knee permitting. The running sked we have is nice, it gradually ups the mileage. If I follow it closely, by April I should be able to start building more base Ks in the hope of a summer season peppered with 10Ks and maybe a half tossed in for good measure.
I'm hoping to find a way to continue coming here all season so I can nip any potential injuries in the bud. I could really get used to these massages.
Now don't mind me, I think I may doze off for 10 minutes or so...zzzz.
Sunday, January 08, 2006
Two days
Hey put this on your calendar, for the first time since October this morning marked the second time I've ran in two days. While the two runs combined to a bit over 9K, it's nice to get out. My hamstring is tight but not unmanageable.
I went out with two people from the clinic this morning at the Running Room. Uh oh, Elle is waking up. I'll write more later.
Fredericton Running Room -- 6K
I went out with two people from the clinic this morning at the Running Room. Uh oh, Elle is waking up. I'll write more later.
Fredericton Running Room -- 6K
Saturday, January 07, 2006
The first day
After weeks of suspense, this morning was the first 10K clinic session. From my prespective, it went well considering I had no idea what to expect heading into the morning. Eight of the 11 registered participants showed up and we had a brief overview of the program and the on-line program. It is a wonderfully diverse group, three graduates from the fall's Learn to Run program, three university friends and some super keen runners. We even have the organizer from Fredericton's Run for the Cure. Everyone is great. My personal goal for the next week or two is to be able to remember one memorable thing about each person.
We went out for an easy 3K run around the downtown. The weather was forgiving, well, compared to some January mornings. There was a light wind and it didn't feel much colder than -5 or so. Getting decent footing on the snow-covered streets was the only mildly annoying part of the run. Everyone looked great completing the run at their own pace. One of the best parts of the morning must have been when I turned the corner around the King's Place mall and I saw everyone who finished ahead of me, stretching on the wall. Now if only I had that dedication to stretching a few months ago, perhaps I wouldn't be getting my left hamstring massaged three days a week. Alas, I digress.
For me, that silly hamstring is still bothering me. I was smart not to push myself too hard. The hamstring is still sore from when Dennis taped it on Thursday. I'm not sure why that simple move has aggravated my muscle so much, but it is truly annoying. I'm hoping to get out for the 6K run tomorrow with the group, but I want to take this rehab nice and easy, so not to make it any worse.
After the run, a few of us went to Second Cup for coffee and conversation. It was great to find out a bit more about some of the folks. Running and good coffee, a great start to the morning.
Fredericton Running Room -- Week One
We went out for an easy 3K run around the downtown. The weather was forgiving, well, compared to some January mornings. There was a light wind and it didn't feel much colder than -5 or so. Getting decent footing on the snow-covered streets was the only mildly annoying part of the run. Everyone looked great completing the run at their own pace. One of the best parts of the morning must have been when I turned the corner around the King's Place mall and I saw everyone who finished ahead of me, stretching on the wall. Now if only I had that dedication to stretching a few months ago, perhaps I wouldn't be getting my left hamstring massaged three days a week. Alas, I digress.
For me, that silly hamstring is still bothering me. I was smart not to push myself too hard. The hamstring is still sore from when Dennis taped it on Thursday. I'm not sure why that simple move has aggravated my muscle so much, but it is truly annoying. I'm hoping to get out for the 6K run tomorrow with the group, but I want to take this rehab nice and easy, so not to make it any worse.
After the run, a few of us went to Second Cup for coffee and conversation. It was great to find out a bit more about some of the folks. Running and good coffee, a great start to the morning.
Fredericton Running Room -- Week One
Friday, January 06, 2006
The dawn of a new blog
Ok, same old blog but a whole new attitude. The Running Room 10K Clinic starts tomorrow, so I've tried to retool this blog to help out. Along the left side of the screen, I've posted the runs for the week, as well as the curriculum for the Saturday session. I hope to keep this as current as humanly possible.
Unfortunately I'm still not going to be able to run four times a week until my hamstring starts feeling better. But I will be able to go out for a few kilometres.
I had my third trip to the massage therapist on Friday morning. I was feeling progress but he taped up my leg on Thursday and limited the range of motion. The effect was a sore hamstring but I'm hoping it will be back to normal tomorrow morning.
Unfortunately I'm still not going to be able to run four times a week until my hamstring starts feeling better. But I will be able to go out for a few kilometres.
I had my third trip to the massage therapist on Friday morning. I was feeling progress but he taped up my leg on Thursday and limited the range of motion. The effect was a sore hamstring but I'm hoping it will be back to normal tomorrow morning.
Thursday, January 05, 2006
Massages are my friend
I started seeing Dennis Wilson this week for 45-minute massage sessions. It starts with 10 minutes of one cool laser-like thing, followed by 15 minutes of another laser-like thing and then the next mind-blowing step has me don blue glasses and him use a gun-like tool to zap my ailing muscles. I'm feeling better already, although I've had to shave part of my leg, which is odd.
I'm getting excited about starting the 10K clinic on Saturday. Although I have to start my training slow, I'm really looking forward to starting to run again.
I'm getting excited about starting the 10K clinic on Saturday. Although I have to start my training slow, I'm really looking forward to starting to run again.
Thursday, December 29, 2005
One step forward...
As the cliché goes, I'm taking a step forward but not sure if two steps back will soon follow. The ortho specialist has referred me to see a massage therapist to straighten out this hamstring injury. He said I should be looking at four months off of running. Considering I have only laced up the shoes for one easy 5K since the marathon, I'm hoping to be out soon. But I need this massage expert to give me some more expert advice. I can't wait to start running again. I'm thinking of just doing half marathons in the upcoming season and build my base slowly this time. There is nothing fun about nagging injuries. My one fear now is that I'm favouring the leg too much and any hint of injury I'm taking too serious. Let's be serious, it's almost been four months off of running, nothing should take this long to heal.
Lisa got me a gift certificate for Christmas to the Running Room and I plan to put it to good use soon.
Lisa got me a gift certificate for Christmas to the Running Room and I plan to put it to good use soon.
Wednesday, December 21, 2005
Hospital
Sitting in the hospital waiting to see the specialist. Hopefully I will now get word on when I can resume running. I've never want to run in -15 so badly than right now. My hamstring still feels tight when I run with Belle, but nothing like it did two months ago ... I guess that is what happens with essentially 10 weeks off running.
I don't know what the specialist is going to say. I've done everything by the book: taken the stress off the injury and kept positive. But my doctor wants to make sure there is no long-term damage or risk of re-injuring. I can't argue with that prognosis.
Well, it is 30 minutes and counting ... Just me, the waiting room and a stack of year-old magazines.
Tuesday, December 06, 2005
Sorry again
My blogging has been sporadic because the N.B. legislature has returned and my workload has gone through the roof.
The doctor had given me the green light to start running again. I went for a short 5K run, at an easy 4:40 min/K pace but I felt my hamstring tighten again. So I took another two weeks off of running. I hope to get out soon again, but I don't want to re-injure myself. My goal is to be running full time in January, so I'll ease off now if I have to ... although I really want to be out running right now, the weather is beautiful.
The doctor had given me the green light to start running again. I went for a short 5K run, at an easy 4:40 min/K pace but I felt my hamstring tighten again. So I took another two weeks off of running. I hope to get out soon again, but I don't want to re-injure myself. My goal is to be running full time in January, so I'll ease off now if I have to ... although I really want to be out running right now, the weather is beautiful.
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