New Blog

I 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: www.muffinstomarathons.com

June Review

The marathon can humble you. ~ Bill Rogers

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.

June Final numbers

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)

Biking (Spinning) - 211 miles in 10:03:22

Push-ups - 1,314 total push-ups

July looks like another incredibly challenging month! I am looking forward to challenge!

Happy Running!

Maybe.....

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!

May 31st (3 one mile intervals @ 6:12 per mile)
Mile 1 - 6:52 + 40 seconds
Mile 2 - 6:43 + 31 seconds
Mile 3 - 6:33 + 21 seconds

June 28th (3 one mile intervals @ 6:12)
Mile 1 - 6:34 + 22 seconds
Mile 2 - 6:30 + 18 seconds
Mile 3 - 6:25 + 13 seconds

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!

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!

Happy Running!

Interval Training

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

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...

#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.

#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.

Anyway you put it, interval training is a killer workout that will without a doubt get you to where you want to be.

Happy Running!

Week 2 Complete

Running has never failed to give me great end results, and that's why I keep coming back for more! ~ Sasha Azevedo

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.

Sunday - Off

Monday - Off

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.

Wednesday - I ended up teaching back to back Spinning Classes so I got in a good 40 miles on the bike.

Thursday - Got in a nice 3 mile warmup followed by a 5 mile Tempo run (36:47)that just about kicked my ass.

Friday - Strength Training

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.

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.

Here is the schedule for week 3....

Sunday - Rest

Monday - Rest

Tuesday - 2 Mile Warmup

1200 Meters @ 4:33

1000 Meters @ 3:44

800 Meters @ 2:58

600 Meters @ 2:13

400 Meters @ 1:27

2 Mile Cool down

In addition I am teaching a Spin Class on Tuesday.

Wednesday - Cross Training probably on the rowing machine

Thursday - 3 Mile Warmup

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.)

Friday - Cross Training in the weight room

Saturday - 17 Mile Long Run @ 8:11 per mile

Should be a fun week :)

Happy Running!

Week 1 Day 5

Running is one of the best solutions to a clear mind. ~ Sasha Azevedo

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.

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!

Hope everyone had a great day!

Happy Running!

Week 1 Day 4

When you win, say nothing. When you lose, say less. ~ Paul Brown

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.

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

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.

Today's workout is pretty simple. 6-7 mile Tempo Run.

2 to 3 miles Warmup

2 miles @ 6:45 per mile or better

2 miles cool down

There is no strength training today other than my push-ups and ab roller.

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.

That is about all for now....Have a great day everyone!

Happy Running!

Week 1 Day 3 (Technically training started on Sunday, I just took my two rest days early)

Run like hell and get the agony over with! ~ Clarence DeMar

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!

Cardio workout for the day was completed this morning.

2 Mile Warmup - 16:23

Then came all the fun! Three 1 mile intervals with a 1 minute rest in between each interval.

Mile 1 Interval - 6:52 (Goal was 6:12 so plus 40 seconds)

Mile 2 Interval - 6:43 (Goal was 6:12 so plus 31 seconds)

Mile 3 Interval - 6:33 (Goal was 6:12 so plus 22 seconds)

2 Mile Cooldown - 16:51

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!

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.

Total Calories Needed - 3,448

Total Calories Consumed - 2,542

Calorie Deficit of 906 calories

Percent of calories from Carbs - 64.36%

Percent of calories from Fats - 21.24%

Percent of calories from Protein - 19.83%

72 Ounces of water consumed.

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.

So on to tomorrow....

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.

Cardio

Spinning. 20 to 25 miles on the bike.

Strength

Bench Press - 4 Sets

Hanging Leg Raises - 4 Sets

Push-ups - 4 sets of 26

Ab Rollers - 4 sets of 11

Bicep's - 4 Sets

Tricep's - 4 Sets

That is it for now. Should be a great day tomorrow.

Happy Running!

Let the training begin

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

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.

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.

Tomorrow's Plan

Cardio

10 to 20 minute warmup

3 x 1600 meter @ 6:12 with a 1 Minute RI (Rest Interval) between each mile

10 to 20 minute cooldown

Strength

4 sets of 25 Push-ups

4 Sets of 10 Squats

4 sets of 10 Lunges

4 sets of 10 one legged lunges

4 sets of 10 Ab Rollers

Happy Running!

Breakfast Cereals

What lies behind us and what lies before us are tiny matters compared to what lies within us. ~ Ralph Waldo Emerson

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.

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.)

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!!!!

22. Shredded Wheat Original - 170 Calories, 6 grams of fiber and 0 grams of sugar.

21. Kashi GoLean - 80 Calories, 6 grams of fiber and 3 grams of sugar.

20. Grape-Nuts - 103 Calories, 4 grams of fiber and 2 grams of sugar.

19. Cheerios - 107 Calories, 3 grams of fiber and 1 gram of sugar.

18. Kix - 110 Calories, 3 grams of fiber and 3 grams of sugar.

17. Kashi Autumn Wheat - 105 Calories, 3 grams of fiber and 4 grams of sugar.

16. Wheaties - 111 Calories, 3 grams of fiber and 4 grams of sugar.

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)

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.

13. Life - 112.5 Calories, 2 grams of fiber and 6 grams of sugar. Another little surprise here.

12. Raison Bran - 96 Calories, 3.5 grams of fiber and 10 grams of sugar.

11. Maple and Brown Sugar Frosted Mini Wheats - 109 Calories, 3 grams of fiber and 7.5 grams of sugar.

10. Rice Krispies - 118 Calories, ZERO grams of fiber and 4 grams of sugar.

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.

8. Quaker Natural Granola with Oats, Honey and Raisons - 123.5 Calories, 2 grams of fiber and 9 grams of sugar.

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!

6. Reduced Sugar Frosted Flakes - 116 Calories, Less than 1 gram of fiber and 8 grams of sugar.

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!

4. Froot Loops - 113 Calories, Where is the FIBER!!!! and 12 grams of sugar.

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!

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.

And the winner of the absolute worst cereal is.................

1. Golden Crisp - 122 Calories, No Fiber and 15.5 grams of sugar. Oh, sugar happens to be the very first ingredient listed!!!

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.

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....

Anyways...that is pretty much all I have for now...until next time.

Happy Running!

Progress

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

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?

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!

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.

That is all I have for now, until next time....

Happy Running!

Race and Rest

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

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.

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.

Happy Running!

Frustration

Most people never run far enough on their first wind to find out they've got a second. ~ William James

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!

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.

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.

Happy Running!

Heart

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

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!

Happy Running!

Are we born to run?

Pain in the knee!!!!

The road to success is dotted with many tempting parking places. ~ Author Unknown

The 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....

Number 1 on the list is the infamous Runner's Knee.

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 runnersworld.com poll. PFPS typically flares up during or after long runs, after extended periods of sitting, or while descending hills and stairs.

Who is at risk? 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.

Can you run through it? 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.

Rehab it. 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.

Prevent a relapse. 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.

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.

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.

Happy Running

Change

Change your mindset, change your life...you will be amazed what happens.

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 HERE.

Happy Running

January 2011 Wrap Up

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

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.
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.

January Running
Ran 182 miles in 24 Hours 45 Minutes 19 Seconds for an overall pace of 8:10 per mile

January Biking
Biked 95 miles in 4 H ours 57 Minutes 17 Seconds for an overall pace of 19.17 MPH

January Elliptical
Ellip'd 50 miles in 5 Hours 45 Minutes 16 Seconds for an overall pace of 6:55 per mile

The cross training seems to be helping quite a bit. Now on too February......

Happy Running

Train to Race/Run to Embrace

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

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 about me rather than for me.

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.

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.

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!

Happy Running

Training Summary Week of January 16 - 22

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

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 :)

Total Running Mileage - 60 miles (8:01:01)

Long Runs totaled - 26 miles

Tempo Runs totaled - 13 miles

Interval Runs totaled - 10 miles <-----Very important runs to get in weekly

Easy Runs totaled - 7 miles

Hill Runs totaled - 2 miles <------The most overlooked part of training

Fartlek Runs totaled - 2 miles

Total Biking Mileage - 34 miles

Total Elliptical Mileage - 17 miles

Total Miles for the week (all modes) - 111 miles

Strength Training - 4 days this week.

Totals for the month of January (through January 23, 2011)

Running - 138 Miles (Goal for January is 200 miles)

Biking - 79 Miles (Goal for January is 89 miles)

Elliptical - 38 Miles (Goal for January is 57 miles)

Total - 255 Miles (Goal for January is 346 miles)

Happy Running!