tag:blogger.com,1999:blog-83024285718560311642024-03-21T09:17:02.949-05:00My Running LifeJimhttp://www.blogger.com/profile/07381010636930200480noreply@blogger.comBlogger38125tag:blogger.com,1999:blog-8302428571856031164.post-37834645132695784112011-07-16T11:59:00.001-05:002011-07-16T12:01:11.935-05:00New BlogI have a new blog as of yesterday. If you wish to still follow along with my ramblings you can now find me at the following spot on the web: <a href="http://www.muffinstomarathons.com">www.muffinstomarathons.com</a>Jimhttp://www.blogger.com/profile/07381010636930200480noreply@blogger.com0tag:blogger.com,1999:blog-8302428571856031164.post-52738413632024387822011-07-01T08:37:00.003-05:002011-07-01T08:44:52.322-05:00June Review<span class="Apple-style-span" style="color:#009900;"><b>The marathon can humble you. ~ Bill Rogers</b></span><div><br /></div><div>One month into training and I am feeling pretty damn good about where things are going! I am still trying to come to grips with the lower running mileage totals however, I am loving the fact that I am already noticing that I am running significantly faster. Add to that all the cross training that the plan has me doing, I feel that I am getting closer each day to the goal. For those of you who are in training or about to start training, sometimes the plan doesn't seem clear at the beginning but as you progress through, everything becomes clearer each day.</div><div><br /></div><div>June Final numbers</div><div><br /></div><div>Running - 117 miles (this is my lowest monthly total in 17 months however I have never finished out a month with a sub 8 minute per mile pace) in 15:25:08 (7:55 per mile overall pace)</div><div>Biking (Spinning) - 211 miles in 10:03:22</div><div>Push-ups - 1,314 total push-ups</div><div><br /></div><div>July looks like another incredibly challenging month! I am looking forward to challenge!</div><div><br /></div><div>Happy Running!</div>Jimhttp://www.blogger.com/profile/07381010636930200480noreply@blogger.com0tag:blogger.com,1999:blog-8302428571856031164.post-53238703216466201002011-06-28T09:43:00.002-05:002011-06-28T10:10:29.439-05:00Maybe.....Starting to hit a few repeat workouts here in week 4 of my training for this years races. I started my training on May 31st with a 2 mile warm up followed by 3 one mile intervals with a quick cool down afterwards. Today was my first "repeat" workout. I think after 4 weeks I have made some progress!<br /><br />May 31st (3 one mile intervals @ 6:12 per mile)<br />Mile 1 - 6:52 + 40 seconds<br />Mile 2 - 6:43 + 31 seconds<br />Mile 3 - 6:33 + 21 seconds<br /><br />June 28th (3 one mile intervals @ 6:12)<br />Mile 1 - 6:34 + 22 seconds<br />Mile 2 - 6:30 + 18 seconds<br />Mile 3 - 6:25 + 13 seconds<br /><br />I still haven't hit the mark yet, but I am getting a whole lot closer :) Will this translate into a faster marathon? Who knows, I still have 14 more weeks to complete! I know that right now, I feel like I am getting significantly faster!<br /><br />On a side note, I am pretty close to finalizing my race schedule for this upcoming season :) Check back in a few days and hopefully I will have it complete! <br /><br />Happy Running!Jimhttp://www.blogger.com/profile/07381010636930200480noreply@blogger.com0tag:blogger.com,1999:blog-8302428571856031164.post-47925291955843492162011-06-21T17:00:00.000-05:002011-06-21T17:01:01.506-05:00Interval Training<span class="Apple-style-span" style="color:#009900;"><b>My whole feeling in terms of racing is that you have to be very bold. You sometimes have to be aggressive and gamble. ~ Bill Rogers</b></span><div><br /></div><div>I know they are good but why do they have to hurt so damn bad! So why do I recommend that everyone and anyone who wants to get fit or lose weight do interval training...here are the reasons why...</div><div><br /></div><div>#1 - Want to SUPERCHARGE your fitness, boost your metabolism or burn off that extra fat? Interval training is what you need!!!! You can run your Sprint intervals by either time or distance...the choice is yours...each sprint is then followed by a period of recovery.</div><div><br /></div><div>#2 - High Intensity Interval Training or (HIIT) is about mixing high intensity bursts of exercise with moderate intensity recovery periods. It's brutal but has incredible advantages. It is the quickest way to get fit, lose fat and supercharge your sports performance. It also will help to increase your anaerobic threshold which can often times be a better indicator of cardiovascular strength than your VO2max. </div><div><br /></div><div>Anyway you put it, interval training is a killer workout that will without a doubt get you to where you want to be.</div><div><br /></div><div>Happy Running!<br /><div><br /></div><div><br /></div></div>Jimhttp://www.blogger.com/profile/07381010636930200480noreply@blogger.com0tag:blogger.com,1999:blog-8302428571856031164.post-91915173621251982062011-06-12T16:33:00.002-05:002011-06-12T16:47:03.217-05:00Week 2 Complete<span class="Apple-style-span" style="color:#009900;"><b>Running has never failed to give me great end results, and that's why I keep coming back for more! ~ Sasha Azevedo</b></span><div><br /></div><div>Week 2 of my 18 week training plan, Run Less Run Faster, is complete. I have to admit that even though my weekly mileage is way down, I do feel like I am making some significant improvements in the overall speed department. In addition, the cross training days are really making me focus on using different muscle groups. Here is a quick breakdown of the week that was and what is upcoming for this week.</div><div><br /></div><div>Sunday - Off</div><div>Monday - Off</div><div>Tuesday - 2 Mile Warmup, (4) 800 meter intervals (NOT EASY) (2:58, 2:58, 2:57 and 2:55) followed by a 2 mile cool down.</div><div>Wednesday - I ended up teaching back to back Spinning Classes so I got in a good 40 miles on the bike.</div><div>Thursday - Got in a nice 3 mile warmup followed by a 5 mile Tempo run (36:47)that just about kicked my ass. </div><div>Friday - Strength Training</div><div>Saturday - 15 mile Long run completed in 1:58:36 which was about 3 and a half minutes quicker than I needed to complete it in. </div><div><br /></div><div>So in the end I ended up running a total of 29 miles (I know, seems low but I will tell ya that none of these miles are garbage miles) and about 40 miles of biking. </div><div><br /></div><div>Here is the schedule for week 3....</div><div><br /></div><div>Sunday - Rest</div><div>Monday - Rest</div><div>Tuesday - 2 Mile Warmup</div><div> 1200 Meters @ 4:33</div><div> 1000 Meters @ 3:44</div><div> 800 Meters @ 2:58</div><div> 600 Meters @ 2:13</div><div> 400 Meters @ 1:27</div><div> 2 Mile Cool down</div><div>In addition I am teaching a Spin Class on Tuesday.</div><div>Wednesday - Cross Training probably on the rowing machine </div><div>Thursday - 3 Mile Warmup</div><div> 5 Mile Tempo Run @ 7:15 per mile (that would be 11 seconds quicker per mile than last weeks Tempo Run....not looking forward to this one at all.)</div><div>Friday - Cross Training in the weight room</div><div>Saturday - 17 Mile Long Run @ 8:11 per mile</div><div><br /></div><div>Should be a fun week :) </div><div><br /></div><div>Happy Running!</div>Jimhttp://www.blogger.com/profile/07381010636930200480noreply@blogger.com0tag:blogger.com,1999:blog-8302428571856031164.post-51503665182120249082011-06-02T19:20:00.003-05:002011-06-02T19:52:26.715-05:00Week 1 Day 5<div><span class="Apple-style-span" style="color:#009900;"><b>Running is one of the best solutions to a clear mind. ~ Sasha Azevedo</b></span></div><div><br /></div><div>I really need to get over the mental aspect of this new training plan. Run Less, Run Faster should actually be titled Run a Hell of a LOT less, Running Faster HURTS! That would be a much more appropriate title in my opinion. Today wasn't really so bad though. Other than it was already 85 degrees outside at 6:15 AM! None the less, I got through today's run. Ran a total of 6 miles. 3 miles for my warmup, 2 miles at Tempo (6:45 pace) and then a 1 mile cool down. It actually is quite nice to be able to run those miles that fast. Not fun, but nice. I just need to get past the fact that I am not going to be running a whole ton of miles this summer, unlike last summer.</div><div><br /></div><div>Tomorrow is another cross training day. I am actually going to be teaching a Spin Class tomorrow afternoon at 4, so I am going to use that as my cross training. That should give me another 20 or so miles on the bike this week. I am also going to complete my 3rd and final strength workout for the week. I am already looking forward to Saturday's 13 miler!</div><div><br /></div><div>Hope everyone had a great day!</div><div><br /></div><div>Happy Running!</div>Jimhttp://www.blogger.com/profile/07381010636930200480noreply@blogger.com0tag:blogger.com,1999:blog-8302428571856031164.post-59293270308282183212011-06-02T05:55:00.002-05:002011-06-02T06:17:09.914-05:00Week 1 Day 4When you win, say nothing. When you lose, say less. ~ Paul Brown<div><br /></div><div>Good morning everyone! Never got to the blog last night but I never figured I would actually keep up everyday lol. Anyways, yesterdays workout was completed with no real issues. I realize now that it is going to take me a few days to get used to NOT running everyday. So yesterday was a cross training day. My plan was 20 to 25 miles on the bike and then complete my 2nd strength workout. A little background on this new training plan. It calls for 3 days per week running...2 days per week cross training and 3 strength workouts per week. I can put the strength training on basically any day I want. In addition to that, I get two complete days off per week...this is something I have almost never done! That is pretty much the plan...with the goal of running significantly faster than I have. Here are the details from yesterday.</div><div><br /></div><div>Biked a total of 20 miles...this was the bottom end of my goal for the day, however time did not allow me to complete anything further. Still was a good 20 miles though with a ton of hills. My legs were feeling it :) Completed the 20 in 46:50</div><div><br /></div><div>Completed my 2nd strength workout of the week as well. Yesterday I planned pretty much core and upper body. Well not pretty much...that is what I planned and that is what I did...core and upper body. Understanding that I will do my push-ups and Ab Roller every single day. Someday I will get into the absolute value of the push-up when I have more time. That seemed to go over pretty well too. No significant concerns there. </div><div><br /></div><div>Today's workout is pretty simple. 6-7 mile Tempo Run. </div><div><br /></div><div>2 to 3 miles Warmup</div><div>2 miles @ 6:45 per mile or better</div><div>2 miles cool down</div><div><br /></div><div>There is no strength training today other than my push-ups and ab roller.</div><div><br /></div><div>Yesterday I went over most of my nutritional needs for the day. I was + 192 calories, + 30 grams of fat, + 24 grams of protein. I still kept my saturated fat below my max and my carb intake was -110 grams. Today and tomorrow are going to be lower calorie days...not by much but still will be below. This is the goal of zig zagging.</div><div><br /></div><div>That is about all for now....Have a great day everyone!</div><div><br /></div><div>Happy Running!</div>Jimhttp://www.blogger.com/profile/07381010636930200480noreply@blogger.com0tag:blogger.com,1999:blog-8302428571856031164.post-84003342669631280962011-05-31T18:37:00.005-05:002011-05-31T19:36:46.840-05:00Week 1 Day 3 (Technically training started on Sunday, I just took my two rest days early)<span class="Apple-style-span" style="color:#009900;"><b>Run like hell and get the agony over with! ~ Clarence DeMar</b></span><div><br /></div><div>That about what I felt like this morning while getting through this first day of training! I guess if it was meant to be easy everyone would be doing it :) Honestly, other than not hitting my times, it didn't really go too bad. Lots of things to work on though that is for sure! </div><div><br /></div><div>Cardio workout for the day was completed this morning. </div><div><br /></div><div>2 Mile Warmup - 16:23</div><div><br /></div><div>Then came all the fun! Three 1 mile intervals with a 1 minute rest in between each interval.</div><div><br /></div><div>Mile 1 Interval - 6:52 (Goal was 6:12 so plus 40 seconds)</div><div>Mile 2 Interval - 6:43 (Goal was 6:12 so plus 31 seconds)</div><div>Mile 3 Interval - 6:33 (Goal was 6:12 so plus 22 seconds)</div><div><br /></div><div>2 Mile Cooldown - 16:51</div><div><br /></div><div>All in all I was satisfied with my first run under the new training plan. Running sometimes can be a very humbling sport. I finished no where near the times I needed, but I was happy to get this first speed work done and get a baseline for where I need to get too. Total of 7 miles completed!</div><div><br /></div><div>Nutritionally I had an ok day. My daily caloric need is 2,330 calories. Today I earned and additional 1,118 calories from exercise. I am going to be "zigzagging" my calories all throughout training this summer. Some days I am going to eat a ton...other days I am not going to eat as much, regardless of exercise exertion. Today was a reduction day.</div><div><br /></div><div>Total Calories Needed - 3,448</div><div>Total Calories Consumed - 2,542</div><div>Calorie Deficit of 906 calories</div><div>Percent of calories from Carbs - 64.36%</div><div>Percent of calories from Fats - 21.24%</div><div>Percent of calories from Protein - 19.83%</div><div>72 Ounces of water consumed. </div><div><br /></div><div>I believe I basically got it right where I wanted it today. Remember when you are training, enough fuel in and of itself is not enough. It has to be the right kind of fuel. You need to ensure you find the right balance. A good mix of carbs and proteins and fats will go a long way in ensuring that you have success at your training. If your body runs out of energy, well, it is just going to make everything that much harder.</div><div><br /></div><div>So on to tomorrow....</div><div>Tomorrow is a NON running day! Again this is something I am going to have to get used to on this training plan. Only running 3 days per week! Tomorrow however is not an off day.</div><div><br /></div><div>Cardio </div><div>Spinning. 20 to 25 miles on the bike.</div><div><br /></div><div>Strength</div><div>Bench Press - 4 Sets</div><div>Hanging Leg Raises - 4 Sets</div><div>Push-ups - 4 sets of 26</div><div>Ab Rollers - 4 sets of 11</div><div>Bicep's - 4 Sets</div><div>Tricep's - 4 Sets</div><div><br /></div><div>That is it for now. Should be a great day tomorrow.</div><div><br /></div><div>Happy Running!</div><div><br /></div><div><br /></div><div><br /></div><div><br /></div>Jimhttp://www.blogger.com/profile/07381010636930200480noreply@blogger.com0tag:blogger.com,1999:blog-8302428571856031164.post-10505589072083801572011-05-30T20:48:00.002-05:002011-05-30T21:01:35.051-05:00Let the training begin<span class="Apple-style-span" style="color:#009900;"><b>Frustration is the first step towards improvement. I have no incentive to improve if I'm content with what I can do and if I'm completely satisfied with my pace, distance and form as a runner. It's only when I face frustration and use it to fuel my dedication that I feel myself moving forwards. ~ John Bingham </b></span><div><br /></div><div>So tomorrow is the day! Been thinking about it a lot over the last several days. I went out this past Saturday morning for what is seemingly my last "easy" run for a while. Starting tomorrow, the running becomes hard again and that, is a great thing. I feel that over the past few months I have become complacent. I have begun to find myself stuck int he same old same old. Ya, I was still running but I wasn't running with any clear direction, I was just running to run. There have been times where I wasn't even enjoying it. One of the things I often tell people I help train is that if you don't intend on pushing yourself hard, why bother. Well, honestly I have not pushed myself very hard these last few months. After I PR'd in New Orleans in February, I have basically just taken my running for granted. Well, not anymore.</div><div><br /></div><div>Training Week 1 Day 1 Starts TOMORROW!!!!! I am going to do my very best to keep a daily journal about how my training is going for anyone who actually cares to read about it lol. Even if I am the only one, at least I will be able to go back and reflect. Wish me luck over the next 18 weeks. We shall see in the fall if this new plan is actually worth anything more than the paper it's written on.</div><div><br /></div><div>Tomorrow's Plan</div><div><br /></div><div>Cardio</div><div>10 to 20 minute warmup</div><div>3 x 1600 meter @ 6:12 with a 1 Minute RI (Rest Interval) between each mile</div><div>10 to 20 minute cooldown</div><div><br /></div><div>Strength</div><div>4 sets of 25 Push-ups</div><div>4 Sets of 10 Squats</div><div>4 sets of 10 Lunges</div><div>4 sets of 10 one legged lunges</div><div>4 sets of 10 Ab Rollers</div><div><br /></div><div>Happy Running!</div><div><br /></div><div><br /></div>Jimhttp://www.blogger.com/profile/07381010636930200480noreply@blogger.com0tag:blogger.com,1999:blog-8302428571856031164.post-75836523086681081862011-03-10T10:26:00.003-06:002011-03-10T20:09:03.365-06:00Breakfast Cereals<div><span class="Apple-style-span" style="color:#009900;"><b>What lies behind us and what lies before us are tiny matters compared to what lies within us. ~ Ralph Waldo Emerson</b></span></div><div><br /></div><div>I am cereal lover! I absolutely am a breakfast cereal addict. I don't feel bad about it either! So yesterday while I was doing some reading over my lunch hour I came across an article talking about the best and the worst cereals you can eat. Intrigued, I decided to take a look at the best and worst cereals. Some of these cereals did not surprise me where they were on the list, there were a few however that did surprise me....Lets take a look....this is the list from best to worst.</div><div><br /></div><div>24. Fiber One Original - 60 Calories, 14 grams of fiber and 0 grams of sugar. (I just bought a box tonight...will see just how "good" this cereal really is.)</div><div><br /></div><div>23. Organic Smart Bran - 90 Calories, 13 grams of fiber and 6 grams of sugar. 52% of your daily fiber needs right in one bowl. WOW!!!!</div><div><br /></div><div>22. Shredded Wheat Original - 170 Calories, 6 grams of fiber and 0 grams of sugar. </div><div><br /></div><div>21. Kashi GoLean - 80 Calories, 6 grams of fiber and 3 grams of sugar.</div><div><br /></div><div>20. Grape-Nuts - 103 Calories, 4 grams of fiber and 2 grams of sugar.</div><div><br /></div><div>19. Cheerios - 107 Calories, 3 grams of fiber and 1 gram of sugar.</div><div><br /></div><div>18. Kix - 110 Calories, 3 grams of fiber and 3 grams of sugar. </div><div><br /></div><div>17. Kashi Autumn Wheat - 105 Calories, 3 grams of fiber and 4 grams of sugar.</div><div><br /></div><div>16. Wheaties - 111 Calories, 3 grams of fiber and 4 grams of sugar.</div><div><br /></div><div>15. Kashi Honey Almond Flax - 113 Calories, 5 grams of fiber and 7 grams of sugar. (I was hooked on this stuff for a bit, not anymore though)</div><div><br /></div><div>14. Corn Flakes - 107 Calories, 1 gram of fiber and 2 grams of sugar. This is the first cereal that kind of surprised me. Turns out the second ingredient is sugar and there is practically no fiber at all.</div><div><br /></div><div>13. Life - 112.5 Calories, 2 grams of fiber and 6 grams of sugar. Another little surprise here.</div><div><br /></div><div>12. Raison Bran - 96 Calories, 3.5 grams of fiber and 10 grams of sugar.</div><div><br /></div><div>11. Maple and Brown Sugar Frosted Mini Wheats - 109 Calories, 3 grams of fiber and 7.5 grams of sugar.</div><div><br /></div><div>10. Rice Krispies - 118 Calories, ZERO grams of fiber and 4 grams of sugar. </div><div><br /></div><div>9. Kellogg's Smart Start - 114 Calories, 2 grams of fiber and 8 grams of sugar. Maybe NOT the best way to start your day.</div><div><br /></div><div>8. Quaker Natural Granola with Oats, Honey and Raisons - 123.5 Calories, 2 grams of fiber and 9 grams of sugar. </div><div><br /></div><div>7. EnviroKidz Oranic Koala Crisp - 110 Calories, 2 grams of fiber and 11 grams of sugar. I have never even heard of this one before..kinda glad I haven't...did you see how much sugar is in one serving. Yikes!</div><div><br /></div><div>6. Reduced Sugar Frosted Flakes - 116 Calories, Less than 1 gram of fiber and 8 grams of sugar.</div><div><br /></div><div>5. Trix - 112 Calories, Less than 1 gram of fiber and 11 grams of sugar. Turns out Trix really shouldn't be for kids at all!</div><div><br /></div><div>4. Froot Loops - 113 Calories, Where is the FIBER!!!! and 12 grams of sugar. </div><div><br /></div><div>3. Lucky Charms - 122 Calories, 1 gram of fiber and 12 grams of sugar. Not so lucky if this is what you have to eat!</div><div><br /></div><div>2. Honey Smacks - 111 Calories, 1 gram of fiber and ready for this...17 grams of sugar. This cereal is essentially a bowlful of pure sugar.</div><div><br /></div><div>And the winner of the absolute worst cereal is.................</div><div><br /></div><div>1. Golden Crisp - 122 Calories, No Fiber and 15.5 grams of sugar. Oh, sugar happens to be the very first ingredient listed!!!</div><div><br /></div><div>So the cereal that I partake the most of was NOT on this list....I didn't know if this was a good thing or a bad thing. So when I got home I took a look.</div><div><br /></div><div>My current favorite cereal is Honey Bunches of Oats with Peaches...LOVE IT!!!! Anyways, this cereal has 120 Calories, 2 grams of fiber and 7 grams of sugar. Uh oh, not really so good. Looking back at the list if this cereal was included it would probably be ranked between Life and Raison Bran :( Sugar happens to be the 3rd ingredient listed too....</div><div><br /></div><div>Anyways...that is pretty much all I have for now...until next time.</div><div><br /></div><div>Happy Running!</div><br /><div> </div><br /><div> </div>Jimhttp://www.blogger.com/profile/07381010636930200480noreply@blogger.com1tag:blogger.com,1999:blog-8302428571856031164.post-48351011682514204802011-03-09T05:56:00.003-06:002011-03-09T06:58:43.046-06:00Progress<span class="Apple-style-span" style="color:#009900;"><b>It is very rewarding to feel and see progress. I am going to put my head down and keep plugging away. I believe the best is yet to come. ~ Shalane Flanagan</b></span><div><br /></div><div>How does one measure progress? Is it the ability to run a faster mile or a faster 5K or 10K? Or is it the ability to go from the "couch" to running at all? Progress is defined as "a forward or onward movement" or a "gradual betterment." So how are you able to determine your own progress? </div><div><br /></div><div>In my opinion the very first thing you need to have is consistency. You will never be able to gauge your progress if you let your training "get away from you." We all lead extremely busy lives, some more so than others. Make no mistake about it, if the choice comes to run or take care of my family, the family wins every time. We are all human and being human allows us the opportunity to make choices. There are times when I wake up in the morning and the last thing I want to do is go run or cross train. I would be willing to put my money where my mouth is and say that the Elite runners of the world feel the same way at various times. What separates them from us is that even when they don't "want" to train they still do because their lively hood depends on it. I often explain to people who are trying to lose weight that they need to eat when they are NOT hungry and drink when they are NOT thirsty. The same can and should be said about your training. On those mornings when the last thing you want to do is lace up your running shoes and head out for a 7 mile Tempo run, these are the mornings when running a 7 mile Tempo run is exactly what you NEED to do! </div><div><br /></div><div>On a personal note, over the last 5 weeks I have had a very busy racing schedule. I ran the Calloway Gardens Marathon in Georgia on January 30th. Very hilly yet very beautiful course. It was a loop course and though I am not a fan of looped courses I did enjoy this race. Finished in 3:47:01 which I felt was a good time with the hills and some serious intestinal problems lol. I was also surprisingly enough able to place 3rd in my age group at that race. Then the following weekend I ran the Pensacola Double Bridge run. This is a 15K over both bridges. If anyone has ever been to Pensacola these are the bridges that take you to Gulf Breeze, Florida and then the 2nd bridge takes you to Pensacola Beach. Great race and hit a pretty big PR by running it in 1:03:03. The following weekend after that I ran the Rock and Roll New Orleans Marathon. By far the best race I have ever run time wise, 3:25:49. Everything just felt "right." And finally this past Saturday I ran the Snickers Energy Bar Marathon in Albany, Georgia. This is a great little race with a ton of support. My official time was 3:36:18. Again, not super fast, however, I was basically running this race on fumes and tired legs so all in all I was very happy with it. I only have a few races left before Fargo in May. I am going to run a few 5K's one more 10K and a couple of half marathons as training runs leading up to Fargo. Over these next two months I am going to go into a sort of "mini training" mode to prepare for Fargo. I would very much like to run a great race there and I know that with some significantly different training (mostly speed work) and a decent taper I will be ready to take on the challenge of Fargo. </div><div><br /></div><div>That is all I have for now, until next time....</div><div><br /></div><div>Happy Running!</div><div><br /></div><div><br /></div>Jimhttp://www.blogger.com/profile/07381010636930200480noreply@blogger.com0tag:blogger.com,1999:blog-8302428571856031164.post-91838615761127220362011-03-04T06:46:00.003-06:002011-03-04T07:16:03.138-06:00Race and Rest<span class="Apple-style-span" style="color:#009900;"><b>Everybody and their mother knows you don't train hard on Friday, the day before a race. But a lot of runners will overtrain on Thursday if left on their own. Thursday is the most dangerous day of the week. ~ Marty Stern</b></span><div><br /></div><div>In less than 24 hours I will be running the Snickers Energy Bar Marathon in Albany, Georgia. This is a race that I signed up for last year, but ended up not running due to my legs just being exhausted from running in New Orleans the weekend prior. Needless to say I am extremely excited to finally be running this race for many reasons!!! First and foremost I like the name of the race...I know that is a crazy reason to like a race but I just find it unique. Second, this is a race course that should present a few challenges. A few moderate hills will be fun to tackle after running a 3:25 on a super flat race course two weeks ago in New Orleans. I am curious if I can hold onto my current time or if it will drop back a few minutes. And finally the third reason I am happy to be running this race is that I can get off of this race and rest schedule. Snickers will be my third marathon in the last 33 days and for the most part all I have done is run the race, run a few recovery miles and then rest to prepare for the next race. Normally, I will take the two days prior to a big race off and not do anything. This week I stopped running on Monday. Haven't done a thing all week except eat and work! I am hopeful that these extra rest days don't backfire on me. For all of you that are currently in training right now, your rest days are just as important as your running days. You must give your body time to recover and repair.</div><div><br /></div><div>The weather looks decent over there for tomorrow...Mid 50's at the start with a little wind, some possible rain showers are likely but nothing too severe. I am not a fan of running in the wind but there are some things that you just can't control. </div><div><br /></div><div>Happy Running!</div>Jimhttp://www.blogger.com/profile/07381010636930200480noreply@blogger.com0tag:blogger.com,1999:blog-8302428571856031164.post-13865284586315198152011-03-01T05:45:00.003-06:002011-03-01T06:03:18.488-06:00Frustration<span class="Apple-style-span" style="color:#009900;"><b>Most people never run far enough on their first wind to find out they've got a second. ~ William James</b></span><div><br /></div><div>How is your training progressing? With 79 days to go to the start of the Fargo Marathon and Half Marathon, most everyone should now be well into their training. For a great number of people, frustration is or has been starting to set in. Winter is continuing to drag on, the kids are sick, work is never ending! Has frustration set in for you yet? Do you feel like you bit off more than you could handle? Those weekly long runs are starting to get longer and the challenges of life are not slowing down just because you have a marathon or a half marathon to run in 79 days! </div><div><br /></div><div>Now is a good time to stop and take a breather. Reflect on the training you have already accomplished and look ahead to the training you have left. There are days when even the most elite runners in the world look at their running shoes and say, "not again today"! This is normal and is ok. </div><div><br /></div><div>I would like you all to think about why it is you are running the marathon or the half marathon. Is it your first? Have you run one before but know you could have done better and want to prove something to yourself? If you are on the brink of quitting and just saying that this is not for me, think about how you will feel in 80 days knowing what could have been. Think about the crowds cheering you on as you finish up that last mile! Think about how you will feel as you enter into the Fargo Dome and see the finish line up ahead! Countless hours spent training all coming to fruition as you cross that line and your finishers medal is hung around your neck! You can at that point in time say that you did it! You overcame all obstacles and challenges and found a way to accomplish the impossible. </div><div><br /></div><div>Happy Running!</div>Jimhttp://www.blogger.com/profile/07381010636930200480noreply@blogger.com0tag:blogger.com,1999:blog-8302428571856031164.post-51521000635114712332011-02-16T06:05:00.002-06:002011-02-16T06:14:24.816-06:00Heart<span class="Apple-style-span" style="color:#009900;"><b>I've learned that finishing a marathon isn't just an athletic achievement. It's a state of mind; a state of mind that says anything is possible. ~ John Hanc</b></span><div><br /></div><div>This past weekend I was lucky enough to have completed my 15th marathon at the Rock and Roll Mardi Gras New Orleans Marathon. The atmosphere was festive as most Rock and Roll races are and there were thousands upon thousands of people all eager to in some cases achieve their dreams. Not everyone can or will run a marathon or half marathon, for those that do, the excitement and nervousness can sometimes be overwhelming! I have witnessed it at the start, at mile 18 and at the finish. Everyday, regular, normal people go from "I can't to "I will" to "I did!" It is an amazing transformation. No matter your training plan, your age, your sex, your height or your weight...the ONLY part of you that matters when you toe that line, preparing to race the toughest distance in road running, is your heart! </div><div><br /></div><div>Happy Running!</div>Jimhttp://www.blogger.com/profile/07381010636930200480noreply@blogger.com0tag:blogger.com,1999:blog-8302428571856031164.post-57853652016091330362011-02-07T05:24:00.000-06:002011-02-07T05:24:56.873-06:00Are we born to run?<iframe width="480" height="295" src="http://www.youtube.com/embed/b-iGZPtWXzE?fs=1" frameborder="0" allowfullscreen=""></iframe>Jimhttp://www.blogger.com/profile/07381010636930200480noreply@blogger.com0tag:blogger.com,1999:blog-8302428571856031164.post-51833143684718607912011-02-06T07:43:00.008-06:002011-02-06T08:26:34.816-06:00Pain in the knee!!!!<span class="Apple-style-span" style="color:#009900;"><b>The road to success is dotted with many tempting parking places. ~ Author Unknown</b></span><span class="Apple-tab-span" style="white-space:pre"><span class="Apple-style-span" style="color:#009900;"><b> </b></span></span><div><span class="Apple-tab-span" style="white-space:pre"><br /></span></div><div><span class="Apple-tab-span" style="white-space:pre">T</span>he March 2011 issue of Runners World had a section in entitled The Big 7 Body Breakdowns and how to recover from the most common injuries. This was a well timed article with most people started to ramp up their training for the spring running season. Let's face it, there are times when running hurts. Make no mistake about it. There is however a difference between a body part hurting and a body part in significant or extreme pain. Since I know that some of you might not read running publications I am going to take the next few days and review The Big 7 Body Breakdowns. Any one of these breakdowns has the potential to occur with any of us, so here we go....</div><div><br /></div><div>Number 1 on the list is the infamous Runner's Knee.</div><div>Patellofemoral pain syndrome or "runners knee" is the irritation of cartilage on the underside of the patella (kneecap). About 40 percent of running injuries are knee injuries. And 13 percent of runners suffered from knee pain in the past year, according to 4,500 respondents to <a href="http://www.runnersworld.com/">runnersworld.com</a> poll. PFPS typically flares up during or after long runs, after extended periods of sitting, or while descending hills and stairs.</div><div><b>Who is at risk? </b>Anyone with biomechanical factors that put extra load on the knee is vulnerable to PFPS. Risk factors include overpronation (excessive inward foot rolling) and weak quads, hips, or glutes.</div><div><br /></div><div><b>Can you run through it?</b> Yes, but taking extra rest days and reducing your mileage is necessary. Run every other day and only go as far as you can go without pain. Some runners find that uphill running is less painful, so you can simulate running on a treadmill. Uphill running has the added value of working your glutes. Strong gluteal muscles help control hip and thigh movement, preventing the knees from turning inward. Avoid running downhill, which can exacerbate pain. Bicycling may speed your recovery by strengthening the quads. Elliptical training and swimming are other knee-friendly activities.</div><div><br /></div><div><b>Rehab it</b>. Strengthen weak hip and glute muscles with lateral side steps. Place a loop of resistance band just above your ankles or your knees. Separate your feet and bend your knees, lowering down into a slightly crouched position. While staying in that position, walk sideways 10 to 15 steps, keeping your feet straight and your upper body still. Then reverse directions. Postrun icing also provides relief in the early stages of this injury. Heat works best once the injury is healthy and no longer in an acute stage.</div><div><br /></div><div><b>Prevent a relapse</b>. Shorten your stride and try to land with your knee slightly bent, which can take up to 30 percent load off the joint. Count the number of steps you take per minute and increase by 5 to 10 percent per minute. Keep your knee tracking correctly by strengthening your knee's support muscles like quads and glutes with exercises like lateral steps and squats. It is also very important to stretch your hip flexors. I personally think the squat is the absolute best exercise to strengthen your quads and your glutes. Below I put in two pictures that I had recently taken for a work related project but fit nicely here in this blog post. When you are going to perform a proper squat you want to ensure that your feet are shoulder width apart or slightly more than shoulder width, your feet are straight (keep your toes pointed directly in front of you), keep your back, neck and head straight. (see image on top). The movement from the starting position is very deliberate. Bend at your knees while keeping your back, neck and head straight. Push your buttocks out as you go down just like you would if you were going to go sit down in a chair. Come down as far as you can go without hurting yourself but do NOT pass the 90 degree angle. (see image on the bottom) You do not want your buttocks to be lower than your knees. Once you reach the down position, you push yourself back up. You will feel the strain in your glutes and quads almost immediately. This is a basic squat. There are many more variations but for our purposes this one simple exercise if performed properly can and will help you get through your knee pain by strengthening muscles that affect how you run.</div><div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx2CH_V3mQFlJrD6rzEQeQUaCcAhzXgLks3uTd4R_G7n0wdWur8NtAngj5Hxm2kRi8kWdBFj_DHgfSmDmjDmC49Mv7DTZHGev1tMH-WxJiVDMtwyLrT_nvYPUnkmnvmUxycykUqFfVA_Sp/s1600/021.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 235px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx2CH_V3mQFlJrD6rzEQeQUaCcAhzXgLks3uTd4R_G7n0wdWur8NtAngj5Hxm2kRi8kWdBFj_DHgfSmDmjDmC49Mv7DTZHGev1tMH-WxJiVDMtwyLrT_nvYPUnkmnvmUxycykUqFfVA_Sp/s320/021.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5570579671244520498" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSjr9xgJEO2d2HFcykvlTarfHbE4BeOZ4s7daQhfqy2X3q5v1CVtZpoZ77K7216rf-0IWIKZPPVaUWwbExKRsajNc5XQ7xOGrUqf5x2QUMqUgrS3QpVkQ0rfqVsancd2S6e1h1uAMmt5pv/s1600/022.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 250px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSjr9xgJEO2d2HFcykvlTarfHbE4BeOZ4s7daQhfqy2X3q5v1CVtZpoZ77K7216rf-0IWIKZPPVaUWwbExKRsajNc5XQ7xOGrUqf5x2QUMqUgrS3QpVkQ0rfqVsancd2S6e1h1uAMmt5pv/s320/022.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5570579856326448738" /></a><br /></div><div><br /></div><div>In the end, it comes down to knowing your body and knowing when the pain is just irritating or if the pain appears to be coming from a more serious issue. The very last thing any of us want is to run ourselves into an injury that derails us from the goals we have set for ourselves. </div><div><br /></div><div>The information I have provided are excerpts from Runners World. To read the entire article I encourage you to purchase the March 2011 issue and turn to page 50.</div><div><br /></div><div>Happy Running</div>Jimhttp://www.blogger.com/profile/07381010636930200480noreply@blogger.com0tag:blogger.com,1999:blog-8302428571856031164.post-17599827270205754782011-02-04T05:00:00.002-06:002011-02-04T05:41:06.996-06:00Change<span class="Apple-style-span" style="color:#009900;"><b>Change your mindset, change your life...you will be amazed what happens.</b></span><div><br /></div><div>Your mind is the most powerful tool that any of us have at our disposal. Without question, our minds shape who we are and what we are able to accomplish (or not accomplish for that matter). I recently read an article online that opened my eyes just a little bit more. As an endurance runner, I find myself questioning myself almost daily. No one is immune to failures of the mind! I have run a lot of races over the past two and half years and I can tell you that before each and every single one of them, I have self doubt. I question my ability, I question my heart, I question my desire and dedication. I hear the voices in my head saying I can't do this! The question is for all of us, how do we overcome these voices in our heads telling us all the things we cannot do? Maybe the answer lies in our minds. You can find the entire article <a href="http://mindsetonline.com/changeyourmindset/firststeps/index.html">HERE</a>. </div><div><br /></div><div>Happy Running</div><div><br /></div><div><br /></div>Jimhttp://www.blogger.com/profile/07381010636930200480noreply@blogger.com0tag:blogger.com,1999:blog-8302428571856031164.post-57639352134603087982011-02-02T05:33:00.002-06:002011-02-02T05:51:13.553-06:00January 2011 Wrap Up<span style="color: rgb(0, 153, 0); font-weight: bold;">Running is a big question mark that is there each and every day. It asks you, "Are you going to be a wimp or are you going to be strong today?" ~ Peter Maher</span><br /><br />January ended up being a pretty good month. I didn't quite get to the goal numbers I had set for myself however I believe that the miles that were put in were good quality miles for the most part.<br />Ran two pretty good races in January. I ran the First Light Half Marathon at the beginning of the month and the Calloway Gardens Marathon at the end of the month. <br /><br />January Running<br />Ran 182 miles in 24 Hours 45 Minutes 19 Seconds for an overall pace of 8:10 per mile<br /><br />January Biking<br />Biked 95 miles in 4 H ours 57 Minutes 17 Seconds for an overall pace of 19.17 MPH<br /><br />January Elliptical<br />Ellip'd 50 miles in 5 Hours 45 Minutes 16 Seconds for an overall pace of 6:55 per mile<br /><br />The cross training seems to be helping quite a bit. Now on too February......<br /><br />Happy RunningJimhttp://www.blogger.com/profile/07381010636930200480noreply@blogger.com0tag:blogger.com,1999:blog-8302428571856031164.post-36653549065497824292011-01-27T10:25:00.004-06:002011-01-27T10:45:02.002-06:00Train to Race/Run to Embrace<span style="color:#009900;"><strong>It's the one thing that is mine. My runs everyday are my thing. It's my therepy, my hour to myself. Nobody can really take it away from me... It's such a huge part of me. I love to say that I am a runner. ~ Summer Sanders</strong></span><br /><br />I love to run! I don't always love to train! This is honestly my favorite time of the year when it comes to running. My training is now almost four months behind me, I am in the height of my racing season so more often than not, my runs are more <em><strong>about</strong></em> me rather than <em><strong>for</strong></em> me. <br /><br />When we are in training (which I am hoping most of you are in if you are planning on running a spring marathon) we stick to a mostly rigid schedule of tempo runs, intervals, long runs and hill work. We do this for months at a time and by the time the training ends we are for the most part ready. I will tell you now, that I go through the same stuggles, up's and down's that everyone goes through in training. We will all have great days and we will all have bad days in training. <br /><br />Maybe that is why I love this time of year so much. I have no expectations placed on myself that I must run 7 Tempo miles followed by four 400 meter sets of striders or that I absolutely have to go out and hit that last 20 miler before race day. I can just go run 8 or 18 miles at whatever pace I want and not have a care in the world. Of course there are times, even now when I am not technically in training that I throw in a good hard "training" workout, but more often than not, this time of year I run for me rather than for a race. <br /><br />I have come to realise over the past two and half years that there needs to be time for all of us to just go for a run without expectations. Too lace up your shoes, put on some comfortable clothes, leave the Ipod at home and just go. Listen to the sounds of the world that surround you rather than some song that you have heard 1000 times. Observe the hustle and bustle of the world as you pass it by and get yourself to the point of such relaxation that you can feel every heart beat and hear every breath. Embrace the time you get to spend with yourself and just go run!<br /><br />Happy RunningJimhttp://www.blogger.com/profile/07381010636930200480noreply@blogger.com1tag:blogger.com,1999:blog-8302428571856031164.post-32221580015229532452011-01-23T11:11:00.003-06:002011-01-23T17:52:45.646-06:00Training Summary Week of January 16 - 22<span class="Apple-style-span" style="color:#009900;"><b>The difference between perseverance and obstinacy is that one comes from a strong will, and the other from a strong won't. ~ Henry Ward Beecher</b></span><div><br /></div><div>Finally had a really good week of running and overall cross training. Over the course of the week I developed a pretty nasty head cold and sore throat. Thankfully all of that is behind me now :) </div><div><br /></div><div>Total Running Mileage - 60 miles (8:01:01)</div><div>Long Runs totaled - 26 miles </div><div>Tempo Runs totaled - 13 miles</div><div>Interval Runs totaled - 10 miles <-----<span class="Apple-style-span" style="color:#990000;"><b>Very important runs to get in weekly</b></span></div><div>Easy Runs totaled - 7 miles</div><div>Hill Runs totaled - 2 miles <------<span class="Apple-style-span" style="color:#990000;"><b>The most overlooked part of training</b></span></div><div>Fartlek Runs totaled - 2 miles</div><div><br /></div><div>Total Biking Mileage - 34 miles</div><div><br /></div><div>Total Elliptical Mileage - 17 miles</div><div><br /></div><div>Total Miles for the week (all modes) - 111 miles</div><div><br /></div><div>Strength Training - 4 days this week. </div><div><br /></div><div>Totals for the month of January (through January 23, 2011)</div><div>Running - 138 Miles <span class="Apple-style-span" style="color:#000099;"><b>(Goal for January is 200 miles)</b></span></div><div>Biking - 79 Miles <span class="Apple-style-span" style="color:#000099;"><b>(Goal for January is 89 miles)</b></span></div><div>Elliptical - 38 Miles <span class="Apple-style-span" style="color:#000099;"><b>(Goal for January is 57 miles)</b></span></div><div>Total - 255 Miles <span class="Apple-style-span" style="color:#000099;"><b>(Goal for January is 346 miles)</b></span></div><div><br /></div><div>Happy Running!</div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div>Jimhttp://www.blogger.com/profile/07381010636930200480noreply@blogger.com2tag:blogger.com,1999:blog-8302428571856031164.post-32572330976014691892011-01-20T06:40:00.004-06:002011-01-20T21:53:22.220-06:00Training<span class="Apple-style-span" style="color:#009900;"><b>The five S's of sports training are: stamina, speed, strength, skill and spirit; but the greatest of these is spirit. ~ Ken Doherty</b></span><div><br /></div><div><b>Training is the process of brining a person to an agreed standard of proficiency, by practice and instruction</b>. With the Fargo marathon a mere 119 days away (17 weeks from now) most who are planning on running the full marathon are actively into your training cycle. If you are running the half marathon, you are more than likely just starting your training now. If you are planning on running these races and have not yet begun to train, it is important to remember that training for a distance event takes a good amount of time to do so safely and without injury. There are a number of really good training plans that you can find for free or at a very low cost on the internet. Most of them will do their job in preparing you for the big day. </div><div><br /></div><div>I get asked quite frequently what training plan(s) I use when I do my marathon training. I am hesitant (though I will later on in the post) to answer this question because quite simply, every one of us is different. What works for me, may not in fact work for someone else. This is the problem I have with cookie cutter training plans. These plans are developed for a general audience and not type specific to you or your running needs. So when picking out your training plan what should you look for? The first thing I would look at is the beginning mileage. Is the plan starting you off with low enough mileage to prevent injury or does the plan have you starting off at a nice 25 miles per week when you haven't run more than 5 in the past 6 months? This is dangerous and could lead to significant injury. Have you bounced this training plan off of someone else? Get their opinion on it. Can you actually stick to the training plan? Most training plans can and should be modified to meet your needs. Pick a plan that you know you can accomplish.</div><div><br /></div><div>I personally use Hal Higdon's training plans for my training. When I began training for my first marathon (Fargo 2009) I used Hal Higdon's Novice II plan and have since moved up to using his Advanced I this past summer. I plan on using his Advanced II training plan this summer in preparation for next year. Right now I am in the middle of my racing season so I am not "training" per say. I am in what I like to call maintenance mode now. During this period of time I create my own weekly plans doing type specific training in between races while ensuring that I get enough rest. I have added a significant amount of cross training to my schedule to mix it up a little and strengthen certain parts of my body that will aide in my races and recovery. Quality over quantity wins every time! </div><div><br /></div><div>Happy Running!</div><div><br /></div><div><br /></div><div><br /></div>Jimhttp://www.blogger.com/profile/07381010636930200480noreply@blogger.com1tag:blogger.com,1999:blog-8302428571856031164.post-83221598456412927042011-01-19T05:42:00.003-06:002011-01-19T06:00:27.832-06:00Numbers<span class="Apple-style-span" style="color:#009900;"><b>Run like hell and get the agony over with. ~ Clarence DeMar</b></span><div><br /></div><div>I am a numbers guy. I admit it. When it comes to running, I can assure you that I keep track of almost everything. This fascination with numbers had me thinking over the last few days about what the statistics are for finishing times in marathons (I also want to know the information for half marathons but I have yet to find a reliable source for this information). After a bit of searching I found what I was looking for. So for all you runners out there who think your too slow, I believe you might enjoy the following little bits of information.</div><div><br /></div><div>2006 Marathon Finish Statistics</div><div>Male Finishers - 60.1% Ave Age - 40.7 years Ave Finish Time - 4:31:26</div><div>Women Finishers - 39.9% Ave Age - 36.4 years Ave Finish Time - 5:06:36</div><div>Overall - 100% Ave Age - 38.9 years Ave Finish Time - 4:45:29</div><div><br /></div><div>2007 Marathon Finish Statistics</div><div><div>Male Finishers - 60.5% Ave Age - 40.5 years Ave Finish Time - 4:29:52</div><div>Women Finishers - 39.5% Ave Age - 36.5 years Ave Finish Time - 4:59:28</div><div>Overall - 100% Ave Age - 38.9 years Ave Finish Time - 4:41:37</div></div><div><br /></div><div>2008 Marathon Finish Statistics</div><div><div>Male Finishers - 59.6% Ave Age - 40.4 years Ave Finish Time - 4:26:51</div><div>Women Finishers - 40.4% Ave Age - 36.45years Ave Finish Time - 4:56:44</div><div>Overall - 100% Ave Age - 38.8 years Ave Finish Time - 4:38:55</div></div><div><br /></div><div>2009 Marathon Finish Statistics</div><div><div>Male Finishers - 59.6% Ave Age - 40.2 years Ave Finish Time - 4:24:17</div><div>Women Finishers - 40.4% Ave Age - 36.5 years Ave Finish Time - 4:52:31</div><div>Overall - 100% Ave Age - 38.7 years Ave Finish Time - 4:35:42</div></div><div><br /></div><div>So why do I feel like I need to bother everyone with these mundane numbers? Virtually everyday I have someone come up and tell me that there is NO WAY that they could ever run a marathon. I am too slow, it is too far or I am too old! These numbers above of averages, so for the sake of ease we can safely assume that there are plenty of people who run faster than these times and there are plenty of people who run slower than these times. Notice the average ages of those finishing. The average age of a finisher is over 38 years old!!! </div><div>It is NEVER too late to challenge yourself to do something that you think is impossible! </div><div><br /></div><div>Happy Running!</div><div><br /></div><div><br /></div>Jimhttp://www.blogger.com/profile/07381010636930200480noreply@blogger.com0tag:blogger.com,1999:blog-8302428571856031164.post-23819178480894278722011-01-13T05:31:00.003-06:002011-01-13T05:46:24.270-06:00Can you get fit in Six minutes?<span class="Apple-style-span" style="color:#009900;"><b>What kind of crazy nut would spend two or three hours a day just running? ~ Pre</b></span><div><br /></div><div>Interval Training! Speed work! The mere utterance of these words can (and has) struck fear into the minds of runners, swimmers, and bikers for as far back as anyone can remember. In fact I was so "scared" of speed work that I completely skipped all of it while training for my first marathon in May of 2009. Why? It hurts and for most people that I know, it is not fun! So why then should we all be doing it? Because it works!</div><div>After I ran my first marathon in May of 2009 (my goal was to just finish by the way) I spent a couple of weeks reflecting on the fact that I just ran 26.2 miles. Wow, what an amazing feeling knowing I could run that far. There was however another thought that kept creeping into my head. I spent over four and a half hours running that 26.2 miles! Not cool! So I decided to add speed work or interval training to my training and wouldn't you know it, in a little less than a year I went from running a four and half hour marathon to running a three and a half hour marathon. </div><div>I have since adopted interval training into my weekly training and have in some cases substituted my long run for intervals. That is how much I enjoy it now. Those short bursts of speed followed by a nice recovery can do more for your body than almost anything else. </div><div>I came across an article in the NY Times Health section that I wanted to share with everyone this morning. If you are struggling to get faster or feel like you just don't have as much time as you would like to train, this article is for you. To read the article click <a href="http://well.blogs.nytimes.com/2009/06/24/can-you-get-fit-in-six-minutes-a-week/">HERE</a>.</div><div><br /></div><div>Happy Running</div>Jimhttp://www.blogger.com/profile/07381010636930200480noreply@blogger.com0tag:blogger.com,1999:blog-8302428571856031164.post-80564793229897599662011-01-09T18:40:00.002-06:002011-01-09T19:40:41.273-06:00First Light Half Marathon Race Report<span class="Apple-style-span" style="color:#009900;"><b>It hurts up to a point and then it doesn't get any worse. ~ Ann Trason</b></span><div><br /></div><div>This morning started at a little before 4 AM. Woke up, had a couple of cups of coffee and after a great shower got on the road to Mobile, Alabama to run in the First Light Half Marathon. Last year I ran the full marathon at First Light and I decided this year that I just wanted to run the half. So I made it to Mobile at around 6:20, got my packet and then went and got ready to race. At about 7:10 I went and did my traditional warm up mile before the race. Made it to the start about 60 seconds before the gun went off.</div><div><br /></div><div>Mile 1 - (7:23 pace) I decided that I wanted to go out at a comfortable pace and just kind of see what the day was going to bring. I started out a bit fast and at the quarter mile mark I pulled the throttles back and just glided into a nice pace that ended up being 7:23 after the first mile. It was a bit chilly but we had the wind slightly at our backs and it was not raining. I love the starts of races because by nature I am a people watcher. Most people go out way to fast at the start and they end up feeling that towards the middle to ends of races. I have learned my lesson far too many times and now I am able to control my pace a little better. </div><div>Distance Run = 1 Mile</div><div>Overall Time = 7:23</div><div><br /></div><div>Mile 2 - (7:21 pace) Still just feeling things out here. I remember thinking to myself that I feel a little sluggish, nothing too bad but my feet felt a bit slap happy. So I changed my foot strike a little bit and my stride and that seemed to help. Still had the wind at our backs and all in all was feeling pretty good.</div><div>Distance Run = 2 Miles</div><div>Overall Time = 14:44</div><div><br /></div><div>Mile 3 - (7:18) Started to get a little more comfortable here. Legs were feeling loose again. I was happy I changed my stride a bit which was seeming to help out. Mile 3 had a few nice turns to it so it broke things up a bit. Came up to the first water stop and I passed it by. Wasn't thirsty and I wasn't sweating like I normally do so I didn't want to break stride for water. Fastest mile time yet and I was thinking this might be a pretty good day.</div><div>Distance Run = 3 Miles</div><div>Overall Time = 22:02</div><div><br /></div><div>Mile 4 - (7:16) Starting to pick it up just a little bit, still holding back just a little bit but feeling pretty confident I had some faster times up ahead. The runners were starting to thin out by this point and all those "fast" runners at the start were all starting to regret their decision to start off so fast. You could see it in the faces and the forms as I was running past them. I did get a very small side stick right at the tail end of mile 4. Nothing dramatic but noticeable. </div><div>Distance Run = 4 Miles</div><div>Overall Time = 29:18</div><div><br /></div><div>Mile 5 - (7:09) I knew when I completed this mile that I went just a little too fast a little too soon. Right at the end of mile 5 I started to get a little nagging pain in my right hip. Tolerable but I knew that I just pushed a bit too hard before my body was ready for more speed. In retrospect I should have run this mile at around 7:13 or 7:14 but I didn't. I thought I was ready for more speed but in the end I was wrong so I dealt with my little right hip pain for a few miles. It eventually worked itself out but not soon enough in my opinion. Dealt with a little hill during this mile. Gradual and not too long, kind of fun actually (yes I happen to like hills a little bit)</div><div>Distance Run = 5 Miles</div><div>Overall Time = 36:27</div><div><br /></div><div>Mile 6 - (7:24) My worst mile time of the entire race! My hip was bothering me and I was beating myself up mentally for pushing too hard before I was ready. I worked itself out by the end of the mile and I actually was actually on pace for a 7:28 but I made up 4 seconds in the last quarter mile so I was happy. Hip pain went away, I passed by another water stop (I don't really recommend this as hydration is very important, however I know my body and I wasn't sweating a whole lot so I knew I was still good).</div><div>Distance Run = 6 Miles</div><div>Overall Time = 43:51</div><div><br /></div><div>Mile 7 - (7:11) This mile was a straight away with the wind at my back the entire way. Completely flat which is exactly what I needed right then and there. I had a GU with me in my shorts pocket but for some reason I decided against downing it. I have no real good explanation for not taking it, I just didn't. I guess I was still feeling quite strong and didn't feel I needed any extra "boost". </div><div>Distance Run = 7 Miles</div><div>Overall Time = 51:02</div><div><br /></div><div>Mile 8 - (7:01) At this point in the race I am past the half way point and I felt really strong and pretty good. I figured it was make or break time and I needed to make up a bit of time. For the first half of this mile I was heading into a crosswind and then a headwind for the last half mile or so. The road was bit cracked up. I finally felt I was into my stride and was at a good comfortable pace. I also knew at this point in time that I had almost no chance of setting a PR ( I needed to make up well over a minute and I just didn't think I had that in me, which in the end I didn't)</div><div>Distance Run = 8 Miles</div><div>Overall Time = 58:03</div><div><br /></div><div>Mile 9 - (6:59) Mile's 9, 10 and 11 were all back into the wind so I was really not looking forward to this part of the race. That said, I also knew that this had to be the strongest part of my race if I had any hope of making up some time. A little late in the race to finally start running 6's but sometimes you just have to run based on how your body feels. I knew I didn't have any 6's in my any earlier than this. Wind was blowing pretty good and I was pretty much by myself. I saw a couple of runners about a half a mile ahead of me and I was slowly gaining on them and there was one guy behind me by about a quarter of a mile. At this point I started thinking that I was probably in the top 50 or so. </div><div>Distance Run = 9 Miles</div><div>Overall Time = 1:05:02</div><div><br /></div><div>Mile 10 - (6:55) Still on the long straightaway back into the city. Passed another water stop and I again politely declined. I was thinking at this point that I hadn't drank anything yet (which normally I would be concerned with but I really wasn't feeling like I needed too) and I hadn't taken any GU. I could feel my lips started to dry out pretty good with the wind straight at me. There were lots of intersections on this stretch of road and I am thankful to the Mobile Police who did a great job of traffic control even though one nice officer wouldn't let me borrow his car for the last 2 miles. I even told him I would return it. No luck :(</div><div>Distance Run = 10 Miles</div><div>Overall Time = 1:11:57</div><div><br /></div><div>Mile 11 - (7:11) Turns and hills. By themselves not too bad, however when used in combination like this mile it tends to be a real pain in the &^%! I was slowing down a bit and I was ok with that since I knew I wasn't going to be able to PR. I figured I would go in on a nice pace and not kill myself in the process. Started to get a little fan support towards the tail end of mile 11.</div><div>Distance Run = 11 Miles</div><div>Overall Time = 1:19:08</div><div><br /></div><div>Mile 12 - (7:12) Felt good, finally almost back into the city. Winds were being blocked a bit by the buildings so that was nice. Great support at the water stop here. Even though I didn't get any water, all the volunteers were super nice and supportive. </div><div>Distance Run = 12 Miles</div><div>Overall Time = 1:26:20</div><div><br /></div><div>Mile 13 - (7:03) Mile 13 ended up being not a great mile. I knew the race was nearing its end however I also knew that if I could run a sub 7 mile, maybe around 6:50 I might have an outside chance of breaking my PR. That was not to be. I could not for the life of me get my pace any faster. The legs just didn't want to play along with me. Lots of people starting to cheer me and all the other runners in front and behind me on. I could see the finish line :)</div><div>Distance Run = 13 Miles</div><div>Overall Time = 1:33:03</div><div><br /></div><div>Mile 13.11 - (7:08) As I remembered last year, the race director was out there with his microphone screaming and motivating the runners as we approached the finishers chute. They were calling out names and times. Felt great to finish.</div><div>Distance Run = 13.11 Miles</div><div>Overall Time = 1:34:14</div><div><br /></div><div><br /></div><div>All in all I was pretty happy with my race today. Even though I have run faster in other races I know I raced within the limits my body placed on me today. Always listen to your body. It will tell you everything you need to know. </div><div><br /></div><div>Happy Running!</div><div><br /></div>Jimhttp://www.blogger.com/profile/07381010636930200480noreply@blogger.com0tag:blogger.com,1999:blog-8302428571856031164.post-70408427943787331602011-01-07T07:25:00.002-06:002011-01-07T07:54:44.010-06:00Strengths and Weaknesses<strong><span style="color:#009900;">You can never be sure. That's what makes the marathon both fearsome and fascinating. The deeper you go into the unknown, the more uncertain you become. But then you finish. And you wonder later, 'how did I do that?' This question compels you to keep making the journey from the usual to the magical. ~ Joe Henderson</span></strong><br /><br />The unknown is a very scary proposition. Think back to your first race. Was it a 5K..maybe it was a half-marathon or even a full marathon? When you were standing there, going through the pre-race ceremonies, there is no doubt that most of us had a case of the butterflies. We all were about to do something for the very first time and not knowing what to expect was an extremely difficult emotion to overcome. Many of you right now are about to begin training for the unknown. I would love to be able to sit here right now and tell you everything you need to know. How you will feel at mile 4...mile 7...mile 12 or how your emotional state will be at mile 23 of a marathon. The problem is that I cannot do that! No one can and don't let anyone fool you into believing they can. Running is unique in that it is individual. All of our bodies and minds will react differently each and every race. My experience at mile 23 will be far different from everyone elses. It is called the unknown for a reason. The best advice I can provide you is to trust your training, trust your preparation and run within yourself. The worst thing any runner can do is attempt to compare themselves to other runners (my single greatest obstacle by the way). <br />As you begin your training you will soon find your strengths and weaknesses. Capitilize on your strengths and work to improve your weaknesses. Don't just take the easy way out. In a very short period of time you will identify what your strengths and weaknesses are. Once you identify them, write them down and dedicate more training to the weaker areas of your running. <br /><br />Happy Running!Jimhttp://www.blogger.com/profile/07381010636930200480noreply@blogger.com0