Saturday, December 30, 2006
A good walk.
Ripe earthy farm smells.
The sky is gray and overcast so it is not a good picture day. The forecast is for more sun tomorrow so hopefully it will be a better day for picture taking.
Monday, December 25, 2006
Sunday, December 24, 2006
While Mike has made the analogy of Covey to blogging, I will extend the analogy to coaching. I think I used the proper analogy reference markers. If I did not, please feel free to correct me.
A coach needs to deal with the whole person to be successful. I will continue this line of thought specifically with reference to athletic coaching but I believe it can be done as well for personal coaching.
Mike writes: "The Whole-Person Paradigm recognizes that people are four dimensional - body, mind, heart and spirit. He maintains that all philosophy and religion, both Western and Eastern from the beginning of recorded time recognizes the same four dimensions physical/economic, the mental, the social/emotional and the spiritual."
Every athlete should be seen by the coach as a whole person. They come to the track, the field, the court, etc. with some basic talent or ability. They have an endowment of genes that can not be changed but can be developed to its fullest. There are physical limits to an athletes' development and the gene pool brings the primary one.
The capability of the athlete to accept advice, to set their own goals, to execute the plan (their training routine) is next in line. Their willingness is paramount. You, the coach, cannot motivate them. The motivation needs to come from within the athlete. The coach can develop an understanding of what is possible and help the athlete to work towards that goal but if you (the coach) think your going to motivate the athlete, or you (the athlete) think that the coach will motivate you: you both have the wrong idea.
The relationship between the coach and athlete needs to be open and honest. The world outside of the gym, off the track, wherever you are developing the physical part needs to be dealt with as well. This is part of the holistic approach. If something is going wrong elsewhere, it will affect the performance in either the practice or the competition. A careful balance between the inside (athletic world) and the outside (real world) needs to be kept. Ignoring this relationship will mean eventual disaster for the athletic relationship, if not also for the real world.
The holistic approach for coach and athlete can bring great satisfaction.
Note: this was found in draft and originally set for publication on Steve's 2 Cents on 12/26/04. Yes, two years ago. How embarrassing? On the one hand, I thought I managed my drafts well. Clearly this one slipped through. On the other hand, still a valid posting. I moved the draft to post here as this is the more appropriate place. Passionate Runner did not come into being until March 12, 2005.
Saturday, December 23, 2006
The rain is more than on the plains in Spain.
It is all over New England.
No worry, it is not the end of the world!
We can walk later this afternoon.
The forecast says the rain should clear by then.
So sitting here on the 3-season porch, reading and writing now,
I am getting ready to walk later.
Read John Bingham's inspiring story on Active.com.
It may provide that extra incentive to change your schedule to get out the door.
The schedule is in your control. Make a good choice!
May the roads/trails be kind to you!
Wednesday, December 20, 2006
I received the green light to run again today. I'll start slow and come back easy. I'll pick up the exercise/walking effort over the next week or so and officially start with the new year.
Anyone in the Franklin area, particularly those in the Norfolk County Pacers, you can "Run with Steve" to start the new year. Whether you are starting from scratch or just trying to get back into it, join the group and we'll get there together.
I'll be using the 3-day FIRST program. I'll work out the details over the next week or so and have that ready for anyone who wants to run along.
May the roads/trails be kind to you!
Monday, December 11, 2006
The "Make A Mix" cookbook had a recipe for Bisquick. It was easy to make. I ended up modifying their recipe with some concepts from an old Runner's World Cookbook where they made an enriched bread dough. The result is a hearty bisquick good for pancakes and waffles.
This makes a good amount and it can be stored in plastic containers. We had a pair of Tupperware containers that worked very nicely for us. If we made a batch of pancakes with the results of the mix, the two containers stored the remainder of the mix for pancakes or waffles the next time.
4 coups of unbleached wheat flour
3 cups of whole wheat flour
1 cup of corn meal
1 cup of wheat germ
5 tablespoons of baking powder
1 and one third cup of powered milk
4 teaspoons of salt
1 and 1 half cup of vegetable shortening
Add the dry ingredients to a large mixing bowl. Stir with a wire whisk to combine the ingredients.
Add the shortening in chucks on the top. Use a kitchen mixer to incorporate the shortening into the dry ingredients. The mix will change from a powdery look to tiny clumps as the shortening is mixed in.
Use this mix with egg and milk to make your hearty and tasty pancake or waffles mix.
Technorati Tags : pancakes, hearty, Runner's+World, run, running, grain, whole+wheat
Wednesday, December 06, 2006
I want to take this team back to where it was in 1993. My ultimate goal is for us to win a State Championship, and for Salem to go to state every year. I don't know about this year yet, because we are starting practices so late. Late? The first race wasn't for nearly a month. All the good teams start in early June. That's when we'll start next year. Really you guys should be running all year. I don't want a bunch of kids who are doing others sports that are doing run cross country to stay in shape. I want you to be committed to running. Because I want Salem to be the best. P 7
Most cross country runners perceive that the outside world does not care about their sport. Beyond the casual congratulations from a teacher or neighbor, success generally goes unnoticed. They can run through miles of stinging rain to win a meet, but they will still get less newspaper ink than the local football team. The day can be beautiful, but most potential spectators would rather spend Saturday morning sleeping in, than standing around to watch a race. P 17
The Quaker's began jogging around the field in the center of the racetrack. A wall covered with ads for beer and cigarettes encircled the dusty oval, and beyond that stretched acres of grass. The State Cross Country Course began and finished inside the stadium, before the crowd, but most of the race took place outside in the fields. Almond had run here three times, and explained the entire course as his runners jogged sections of it. There were no wooded paths and no spirit-crushing hills, just the stadium and the rolling plains around it. The Quakers knew it would was one of the fastest courses in the state.The course began and ended on the infield of the racetrack itself, and contained two loops that stretched outside the stadium. Only coaches, athletes, and the press could get on the field; casual fans watched from the grandstand. These spectators would all be cheering for their own hometown runners, but Almond told his boys that during the race, it would sound as if the entire crowd was cheering for Salem. P 71
Once the four of them had finished brushing their teeth and performing their other nightly routines, they climbed into bed to rest before their biggest race so far. Almond had taught them that the night before the night before was the sleep that mattered, but Paul still did not want to be groggy the next morning. P 77
Virtually every cross country runner opens each race with a sprint to establish position. After a few hundred meters of sprinting, he settles into his race pace, the one he will maintain until he kicks at the finish. The experienced runners at State understood this process, most of the eventual winners took the lead in the first straightaway. Accompanying the lead pack were the overeager kids who were so excited to be at State that they forgot that the race lasted three miles. These tenderfeet would fall away from the frontrunners like scrap metal from a rocket upon re-entry. P 80
During the post workout meeting, Paul decided to take the stage. Guys, I had a terrible workout today, he said as Almond looked on with curiosity. But I saw ten other guys run fantastic workouts and kill themselves for the team. So I have to say that today was a good workout because the team improved. Almond was stunned. He had perceived the boy as spoiled and self-centered. The speech surprised Almond but it was not an epiphany for Paul. He had run for his team in the past, shared success with them, been happy with their accomplishments. But now he was buying in completely, giving 100 percent to Salem, and keeping Paul Shivers success off the list of priorities. Paul made the statement for Almond to show him that Paul was no longer running for himself. P 103
Ahead of them, their teammates continued their assault on the front pack. As the four Quakers nears the start of the second and final lap, they saw Almond and Wilson standing several feet off the course. Neigh-eigh-eigh-h-h-h! Wilson let out his trademark horse impersonation sending chills through the four. He had whinnied like that throughout workouts during the season, and to the Quakers it was almost a subliminal command to run faster. Horses don't care about fatigue, Wilson had said one day, horses care about winning. P 135
The negative thought was finally changed into an advantage by Almond. Do you remember last Monday, when we ran in 35-degree rain? he asked the boys. Everyone went even faster than his goal times. Weather doesn't matter; I don't want to hear about the weather. That workout had showed Almond's fanatical side, his belief that every burden a runner takes on in training is beneficial. P 145
He often preached about synergism, and how none of the Quakers would be as good without his teammates. The boys fed off each other's energy in workouts and races, and held out their hands for teammates who had fallen behind. In the two-minute intervals between repeat workouts, they encouraged each other and high-fived. They ate lunch together and hung out on Saturday nights. But beyond actions and activities, the boys shared a camaraderie forged over the months and miles. Several were each other's best friends. They sacrificed daily for each other, and --- more importantly --- the team. P 158
Tuesday, December 05, 2006
As they say, if the shoe fits, wear it.
Check out Swift 2 Feet to keep up with current shoe releases.
This was also posted at the Hitchhikers Guide to the Blogosphere.
Monday, December 04, 2006
In the good old days, Altman said, bikes were simple, and easy to fix. If something broke, you could find an inexpensive replacement at just about any bike shop and install it with simple tools. But over the years, he grew frustrated to find an increasing number of new parts that weren't compatible with the originals on his trusty commuter bike, and that could only be worked on with specialized tools.
"It's like rocket science," he said, "and it doesn't have to be, and it shouldn't be."
Bikes for sale between $130 and $500 dollars.
No spandex type clothing.
Just the essentials for biking.
As written up in Sunday's Boston Globe.
Not a great business model but let's see if we can help to make it work!
Why should all the big guys get the business when this guy can do it well.
I did not find a web site for Simple Living Cycle (given the hours he already works, I am not surprised). You can find the shop here:
57 Waverly Street
When Googling for info I did find a good recommendation here.
Technorati Tags : good+work, simple, bicycle, reasonable, Framingham, Simple+Living+Cycle
Sunday, December 03, 2006
Originally uploaded by shersteve.
While physical therapy is helping the knee, I have been walking and riding instead of running. My bike took a brief rest today while waiting to see if other Pacers would show up this morning.
This week I can sense that old feeling of being "out of condition". Not one I enjoy but I can't do much about it until the new year when I gradually start running again.
May the roads/trails be kind to you!
Saturday, December 02, 2006
Thursday, November 30, 2006
It is hardly difficult to understand why interest distance running has waned to the point where the appearance of a top American runner on the cover of Sports Illustrated, once a reality, is now unthinkable. The complete dominance of the sport at all levels and disciplines by Africans, especially Kenyans, Ethiopians and Moroccans, has destroyed interest in Western countries.
Every single one of the 73 fastest 10,000 metre times by men have been recorded by Africans. For marathons, the number is 45 of the top 50. At the 2005 World Championships, 12 of the 15 finalists in the mens 5,000 metres were born in Africa. At the 2006 World Cross Country Championships, the first 16 finishers in the mens long race were born in Africa, as were the members of 10 of the 20 teams. Many European countries no longer enter international competitions due to European dominance. African runners win races in Europe, North America and elsewhere in anonymity, known to most as a single uniform entity: the Kenyans.
Tuesday, November 28, 2006
Saturday, November 25, 2006
Friday, November 24, 2006
Registration for the 2007 Race is 200 ahead of last year at this same time for the 2006 Race AND the Four Points by Sheraton Hyannis Resort Hotel may sell out before the end of November 2006. It closed out the last week of December in 2005 for the 2006 Race.The event web site can be found here.
The 2007 Four Points by Sheraton Hyannis Marathon, Half Marathon, 10Km & Marathon Team Relay will take place on the weekend of February 23-25, 2007 in Hyannis, Massachusetts. The Registration for all four races has officially opened up as of September 1, 2006.
There will be a Friday night fun run with 4-Time Boston Marathon winner Bill Rodgers as your special guest including a post fun run cash dinner at the British Beer Company in downtown Hyannis, a Saturday Race Exposition at the Four Points by Sheraton Hyannis Hotel featuring many sports related vendors and associates as well as a Saturday night pasta dinner featuring Bill Rodgers as our special guest speaker and to cap off the weekend of running there will be four fabulous races on Sunday that offer something for all with a fantastic post race awards ceremony and party.
Technorati Tags : run, running, marathon, 10K, relay, Hyannis
Thursday, November 23, 2006
I am thankful that the knee injury is not serious. The physical therapy sessions seem to be helping.
I am thankful that Carolyn wants to continue the new "tradition" of running the Best Buddies 5K in Brighton today.
We are both thankful that the weather is not as bad as they forecasted. It will be cool (but good for running) and damp (but not a down pour).
Last year, we left home in a snow storm to drive to the race thinking we would run in the snow. Alas as we got closer to Boston, the precipitation had changed to misty rain.
What are you thankful for today?
May the roads/trails be kind to you
Technorati Tags : Thanksgiving, thankful, run, running
Saturday, November 18, 2006
How to Turn the Dark Side to Your Advantage
The secretthe force that will get you exercising is to embrace your fear of the dark sidethe knowledge that by not acting today, you put your future in dire straights.
From the dawn of time we've been afraid. Afraid of starving, afraid of the elements, and afraid of being eaten up by stronger, faster predators. Fear is not a bad thing if it's harnessed properly. Fear helped us survive in the past, and it can help you survive in the future. Fear is the strongest force a person struggling with motivation will ever find.
Fear is your ally.
Read the full essay here and think about using fear as your ally
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Tuesday, November 14, 2006
Sunday, November 12, 2006
"They talk about one language of soccer," Nicol said. "The common denominator is the game itself. The best way to communicate is by passing the ball well. Even if you have 11 players and none of them can say one word in the other person's language, they can all try to keep possession of the ball. You need finishers and someone to get tackles in and get the ball in behind the defense, but if everyone is passing the ball they will have an understanding."
Read the full article in today's Boston Globe Sports section here.
How did he do it?
"The really good teams have a core of guys and they pass that on to the others," Nicol said. "That is what we used to do. Each year they might bring in one or two new guys. You don't bring in a ton of guys, you have a core and add to it and go from there."
Craig Thornburg, the general manager for the New England Revolution says:
"What the players who have succeeded here have in common is that they love to play the game, and we have an amazing locker room. The players who haven't lasted usually don't fit into those categories. We used to hold on to guys even when the chemistry didn't work, and those issues have been well-documented."
Sounds easy enough.
- Love of the game
- Common language
- Build around a core group
- Respect for each other
Have you tried this with your team?
Thursday, November 09, 2006
Tuesday, November 07, 2006
The left knee cap feels like it is slipping.
No pain but clearly it should not do this.
Rested full two weeks, no improvement with the next try at running.
See doctor, he orders x-rays.
X-rays show nothing unusual.
He orders MRI.
MRI shows nothing unusual.
He orders physical therapy (PT) as opposed to going in with a scope to find out.
Well PT is better than the scope for sure, but two tests show nothing.
I am not imagining my knee.
PT is scheduled for next Tuesday evening.
Same time I would have been running but I figure, since I am not running,
might as well use the time to help get back to running.
So we'll see how it goes.
Stay tuned for the knee saga!
Who knows what plot twist will occur next.
Technorati Tags : run, running, RBF, CRN, NC+Pacers, knee, MRI
Monday, November 06, 2006
Sunday, November 05, 2006
Thursday, November 02, 2006
"We have a really big team and everyone on the team is really enthusiastic, no matter how good they are," said senior co captain Chris LaPlante. "That makes it really fun."
Jon Kirby praised Kraemer for encouraging students to participate in a difficult sport.
"He's kind of the pied piper of it," he said. "It's a grueling sport and he just gets the kids to come. They work hard for him, and do well."
Whatever the final results of this season's championship meets, both Aigler and LaPlante said they want to continue running in college and beyond. "I think I'm a lifelong runner," Aigler said.
Wednesday, November 01, 2006
Read the full posting here.
Tuesday, October 31, 2006
Sunday, October 29, 2006
Post run the conversation circle was a combination of standing talking and stretching talking.
Saturday, October 28, 2006
Wikipedia does an excellent job of describing the Karnoven Method:
Target Heart Rate = ((Maximum Heart Rate – Resting Heart Rate) × %Intensity) + Resting Heart Rate
So, for someone with a Maximum Heart Rate of 180 and a Resting Heart Rate of 70 we have two examples:
For A 50% Target Heart Rate: ((180 - 70) × 0.50) + 70 = 125 bpm
For a 85% Target Heart Rate: ((180 - 70) × 0.85) + 70 = 163 bpm
Read his full article for all the details. He will come back with more
... next week we’ll talk about the basics around Resting Heart Rate, Maximum Heart Rate and how to measure them.
Technorati Tags : CRN, RBF, run, running, NC+Pacers, heart+rate, maximum, resting
Thursday, October 26, 2006
Wednesday, October 25, 2006
Sunday, October 15, 2006
Here the runners head out to the road:
Here the runners have finished their routes and are replenishing their fluids and calories.
Additional photos are available at the Pacer's Flickr account.
Technorati Tags : Norfolk+County+Pacers, Wampanoag, Hopkinton, run, running, RBF, CRN
Wednesday, October 11, 2006
Thursday, October 05, 2006
First time running in about two weeks. The knee does not feel "normal" but it did not hurt or 'slip' when taking the easy jog on the track tonight. I'll be happy with little steps.
It was dark as I arrived and I expected to be running with my flashlight but the lights came on as a girls team gathered for soccer. It was eerie as the lights gradually brightened up the field spreading from the sidelines into the center and covering end to end, where just seconds before, it was pitch black and dark shadows.
Tags: run, running, Norfolk_+County+Pacers, RBF, CRN
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Tuesday, September 26, 2006
Originally uploaded by shersteve.
Mostly a reminder to myself this time but as I write and you read, you can pick up the reminder too.
Running regularly means you need to get proper fuel to power the body. Yes, your diet, what you eat is important.
There are many diets, some fads, but also some basics. One the of the most basic facts comes down to a little math. If you eat more than you burn (with exercise) you wil gain weight.
Hence, when you stop running to rest your knee, you also need to start cutting back on your food intake (right,Steve) so you won't put on any weight.
This was part of the discussion amongst the Pacers who gathered for the Cole's tavern run last Thursday. I went for the company and stayed for a drink or two but did not run.
At the Dodge Poetry Festival, I'll need to get some walking in and been mindful of the food intake.
Can't wait to be back running. Less worry about food then.
Do you watch what you eat?
Monday, September 25, 2006
Moving on, I think whats next must come with age and experience, which is also ironic because youd think the older and wiser you got, the braver and more fearless youd be. But you know, I think its the opposite. I think if you manage to find yourself on the right track somehow, sans a slew of overcompensation... the more you know, the more you have to question and even fear, and the more you need people to steady you from time to time. I suppose this is where I found myself when my invincible youth started maturing.
Sunday, September 24, 2006
The Norfolk County Pacers use the Big Apple in Wrentham as their starting point for their Sunday runs in the Fall. The scenery is classic New England and the roads can be challenging. This is a nice combination for running a good workout. ... See my Tabblo;
Saturday, September 23, 2006
Originally uploaded by shersteve.
The new starting point for the Norfolk County Pacers Sunday morning runs. The Big Apple is located on Arnold St in Wrentham, just over the Franklin line.
This location provides some challenging routes and gorgeous New England scenery.
Come and run with us.
Check out the schedule at Norfolk County Pacers' home page!
Tuesday, September 19, 2006
Thursday, September 14, 2006
Thursday, September 07, 2006
Sunday, September 03, 2006
Tuesday, August 29, 2006
Sunday, August 27, 2006
Thursday, August 24, 2006
Wednesday, August 23, 2006
Tuesday, August 22, 2006
Originally uploaded by shersteve.
On the track tonight for the workout with the NC Pacers. Two other buddies showed up, one to walk (Achilles problem) and the other to run.
The night was perfect for running. Sun setting coolness, temp dropping into the 60's. Plenty of folks on the track, most walking, some doing their running/jogging, etc.
Coming to the track, I was planning on 3 x 800's. As I warmed up and was the only one doing so, I decided to start with the 800 as planned and the condense the other 2 x 800's into a single mile. I had not run a mile on the track in a while and felt it was about time.
After the Pacer buddies arrived, and got ready, we determined to keep this new plan. The first half was evenly paced at 3:25. (1:42, 1:43). We did a half walk, half jogged one lap for recovery and went into the mile turning quarters at 1:42, 1:45, 1:43, 1:42 for a 6:52 (and negative splits). Not bad for an old guy!
An easy mile warm down completed the workout.
May the roads/trails be kind to you!