Merry Christmas

1 - This Christmas enjoy the holiday trains from South Station:



2 - follow this link to a great Christmas story (be patient for the first commercial, the story is worth waiting for)

http://abcnews.go.com/Video/playerIndex?id=4003490&affil=wpvi

3 - and to recognize our countrymen and women serving in the military:



Merry Christmas to one and all!


PS - thanks to Joan at Songs of Experience for the link to ABC News

5 miles today

I had a good run today. Weather was a little warmer, into the 30's F. Overcast, with a little fog as the melting snow tried to rise. Went out on the hilly King-Summer-Mount-Upper Union-King loop I like.

This is a good course to run particularly on the comeback route. There are three hills. The first one, a good half to 3/4 mile long incline with almost a one mile downhill to follow. The second hill is shorter (about half mile) but steeper and followed by another approximately one mile decline. The third hill is both shorter and more of a slope which leads to a flat stretch for the finish.

Why are hills good for the comeback route?
The hill provide resistance so you are working harder for the distance. The best part of running the route in this direction is the combination of the downhills after the inclines. Especially during the comeback, you can let gravity do the work on the downhills. Simply concentrating on form, getting a good stride and rhythm, letting the hill do the work, stretch your legs out and down you go.

I'll expand upon this idea in a future podcast. One of the good things about the run was that I came up with three podcast topics: (1) hills, (2) curse of the splots, and (3) the practicality of glittens.

Pause for the train crossing

Out running a couple of weeks ago, before the snow came, I was carrying my camera to enforce a slow run and capture some local scenes. As I came along Union St, the train signals started. Good timing.



Enjoy!

Best Buddies finish made the paper!

Thanks to a family friend for catching the photo in the Milford Daily News. I read the paper online and not all the printed content makes it to the web version.

Shadow running

Shadow running, originally uploaded by shersteve.

I went out running this morning as Sunday's forecast is for some real messy winter weather. I will likely still go out tomorrow for a short one but wanted to go longer in the good weather.

Long today was 4. A comfortable four.

Running after my shadow in the early morning sunlight (above) and finally leaving it behind me as I came in the last half mile (below).

MapMyRun comes through on the road

MapMyRun came through for me again on the road this weekend. As mentioned elsewhere, I was in the northern VA area and ready to run 3 miles Sunday morning. Driving into the hotel parking lot late Saturday night, it was too dark to get a good look at what the area was like and where I might be able to run.

Rather than just throwing on the running gear and going for a real "explore", I typed in the address of the hotel and scoped out where I could go for three miles. It worked very nicely. I chose not to add the route to my saved favorites but I could have if I wanted to. I don't when or if, I'd be back to this area (not that I wouldn't want to, it was a nice visit).

If you are doing some traveling, check out your travel destination (domestic USA) on MapMyRun!

Passionate Runner: Birthday Run

Another in a series of podcasts on running, this one talking about the celebration run you should make on your birthday. You can run a mile per year, or a tenth of a mile or a minute per year of life to celebrate your birthday. The important thing is to celebrate!

Time: 5 minutes, 10 seconds



MP3 File

My birthday run posting for this year.

Passionate Runner: Cold, dark recap

another in a series of podcasts on running, this one referring back to two podcasts earlier in the series. One on running in winter, how to layer your clothes to stay warm. The second on running in the dark, avoiding the blacker black to be safe.

Time: 5 minutes, 0 seconds



MP3 File

Session 5 - Layers for the winter
Session 7 - Running in the dark

My additional podcasts on running can be found here

Joan Nesbit Mabe can be found blogging about running at Songs of Experience
The Carrboro Athletic Club blog can be found here

Birthday run - 5.4 miles

In my younger days, I would run a mile for each year of life to celebrate my birthday. Since I am neither a marathoner nor an ultra-marathoner, I have adjusted my target this year to be a tenth of a mile for each year, hence 5.4 miles.

This was a doable goal. With my recovery, the longest I have gone thus far was three but I felt it would be ok without pushing it too much to go 5.4. It was fine. I had a really good run. An easy pace: running between 9 and 9:30 per mile. It was cold, 18 degrees F with little wind.

Next year, avoiding injury, I should be able to go a minute for each year.

On your birthday, do something special. Choose a mile, tenth of mile, or minute per year to celebrate and mark your birthday.

Enjoy!

Passionate Runner: Happy Feet

another in a series of podcasts on running, this one focusing on happy feet or quiet feet.

The simple tip is to listen to your foot strike; if you don't hear it, you are probably doing well.

If you can hear your feet pounding or slapping the pavement, you are probably in line for some problems.

Time: 4 minutes, 20 seconds



MP3 File

Boston Volvo Village - Best Buddies 5K

Carolyn and I joined over 700 other runners for a good 5K early this morning. As this was my fourth time running 3 miles in my recovery process, I was quite pleased with being able to complete the 5K with a continuous run. I started easy and gradually picked some folks off while running comfortably. I averaged about 8:33 per mile finishing in 26:29.

Here are some photos from the race.

(yes, I ran with my camera to help keep me from attempting to try and run this as a race)

Thanksgiving Fund Raising

I am raising funds for the Boston Volvo Village 5K Road Race to benefit Best Buddies on Thanksgiving Day.

You can view my page here and if you can contribute, it would be greatly appreciated!

The 5K is a good excuse to get out on the roads before sitting to have a good turkey dinner. It is also an opportunity to benefit an organization doing worthwhile work, Best Buddies!

Passionate Runner: Feed Logistics

another in a series of podcasts on running, this one more on the logistics of the recent feed issue. A desktop somewhere hit the podcast 18,000 times for only 45 seconds a time and thereby triggered other things that interrupted the feed. Hopefully those are resolved now.

Time: 3 minutes, 25 seconds



MP3 File

Passionate Runner: Personalized Plans

another in a series of podcasts on running this one responding to a runner from Atlanta looking for a 10K plan to use for 8 weeks.

Time: 5 minutes, 11 seconds



MP3 File

Runners Beware: ATT USATF Survey

Interesting survey in the email today from USATF for AT&T. The instructions for the survey provide a password which after you make the input with your email address thanks you for subscribing to updates from AT&T.

Excuse me! I was doing them a favor to complete a survey. I was not subscribing to AT&T for updates.

I answer a few more questions and then get a "Thank you for participating, there are no further questions, your profile does not match the interests of our client." or something like that.

Thank you! I appreciate the shortness of the questions but not the shortness of the response.

Passionate Runner: Reader Response - HS Pressure

another in a series of podcasts on running, this one responding to a mother of a high school freshman. He had completed cross country with some success and wants to play basketball. His cross country coach is pressuring him to run indoor track. What to do?

Time: 8 minutes, 4 seconds



MP3 File

Hipcast - feed problems

For readers/listeners of Passionate Runner, apparently Hipcast, the podcast service I use is having a problem with the feed for this series. iTunes has the 10/7/07 posting but nothing since then and is returning an 8006 error when I try to update the podcast.

I have queries into them and am hopeful to get this resolved soon. In the meantime, the posts here can still be downloaded and listened to.

thanks for your patience!


Note: Feedburner is reporting this when I use the troubleshooter

Server returned HTTP Error 500: There was a problem retrieving the feed:
com.burningdoor.rsspp.resource.impl.HttpConnectionException: Error getting URL: 404 - Not Found

If anyone has any advice on how to resolve this, your help will be appreciated greatly!

Passionate Runner: John L Parker

another in a series of podcasts on running this one reflecting on an article in the December issue of Runner's World with an interview of John L Parker, Jr. author of "Once a Runner" and the long awaited sequel "Again to Carthage".

Time: 3 minutes, 54 seconds



MP3 File

Ryan Shay - 1979-2007

The autopsy results remain outstanding to explain why such a runner, such a winner, just collapses and leaves us all so suddenly.

Passionate Runner: Life Long Running

another in a series of podcasts this one reflecting on an article in the December issue of Runner's World covering the 5 secrets of life long running.

Time: 7 minutes 3 seconds



MP3 File

Note: has anyone else had trouble finding an article on Runner's World? It seems they don't put all the print issue online.

Again to Carthage - John L Parker

The long awaited sequel to Once A Runner is coming, finally. Runner's World has an interview and an excerpt from the novel Again to Carthage.


The book is available as a pre-order from Amazon.

Found Amby Burfoot's review of Again to Cathage here

Passionate Runner: PodCamp Halloween

another in a series of podcasts on running this one recounting the weekend at PodCamp Boston 2 and running on Halloween.

Time: 5 minutes, 36 seconds



MP3 File

Pacers - Wamps - Hopkinton Club Run 10/21/07

The recap including pictures from the joint club run today can be found here

Project Hope

Four days a week, Vogel and Williams lead the kids on after-school runs. Twenty-one of them plan to compete in Kenya's Safaricom Marathon and Half-Marathon with Vogel and Williams in June. Most are preparing for the Hope Runs 10-K in Nyeri July 8, a fund-raiser for the orphanage.

Out on their run, the Tumaini children seem like happy kids anywhere. They race, cheer to keep each other going, complain of foot "injuries" that manifest on the uphills and suddenly vanish on flatter ground. As they stretch, the kids jabber about their training.

Read more about this remarkable program in Runner's World.

Read the kid's blog here

Passionate Runner: Runner Response - Mental Exercises

Another in a series of podcasts on running, this one a response to a runner who around mile 19-20 found it justifiable to walk but then found it easier to walk there after. The question is: Are there some mental exercises to help this situation? Short Answer: Yes.

Time: 8 minutes, 43 seconds



MP3 File

Links:

To the foot exercises referenced in the podcast

To my other writing and podcasts on the FIRST Plan

To all the podcasts

Why do we run?

Found this good quote from Joe Weissbard writing at (Not) Your Average Joe

... the glory we seek is not external. We do not need the pats on the back or the big super star attention. It is an internal glory we seek, we have to prove to ourselves that we are tough and can overcome anything.

Even when I go out and run alone, I have a goal in mind before I even start. It may be a certain time or a certain terrain I want to conquer, but only I know what that is. When I achieve this goal, I am internally victorious and glorious.

I think you distance runners know exactly what I am talking about. Most people would not understand what I speak of. It is a self assurance that one can only get from not giving into the pain, from overcoming severe muscle aches, cramps and the feeling of your stomach and lungs collapsing.

Just know for the rest of your lives, you will take this work ethic with you. Every part of your life will be like a run. Sometimes you will feel like you are going to die and you cannot get over the hump. Other days you will be in the zone.

No matter what though, you will always have the mind and heart of a distance runner. You must treat every obstacle as a race and keep fighting.

Read the full story here

Why cross country is a team sport!

From Joan Nesbitt Mabe writing at the Carrboro Athletics Club blog (where she coaches) on how much cross country is a team sport:

I used this to segue into my little lesson that some people are simply more talented than others. There was only one math genius in the room (who was a COM/communications major, by the way) and, let’s face it, some folks are just born fast … howEVER, what I love about distance running is that hard work closes the gap between clever and genius. A former athlete of mine used to say, “When talent doesn’t work, hard work beats talent.”

Next, I held up a single grape and said, “Here is your talented runner, your genius, in cross-country.” I placed this one grape under the weight of a brick and said, “In a cross country race, one runner cannot win the team race.” The weight of the brick literally crushed the grape (nice visual there!), but when I placed five grapes - five to signify the 5 scoring runners on an XC team - under the brick, none of the grapes were smashed. That’s what makes cross-country such an amazing TEAM sport. One lone grape isn’t enough. You need the whole bunch.

Read the full post here.

Ask the Coach

I have mentioned during several of the podcasts that I am open to hear from you, how you are running and answer your questions on running strategy, workouts, etc.

You can leave a comment on the particular post that prompts your question or send me an email (shersteve at gmail dot com).

I am certified Level 1 by USATF.
I do have almost 40 years of running experience to share.

I can help you. No question is too simple.

Passionate Runner: Tale of Two Runners

Another in a series of podcasts on running, this one focusing on an observation of two runners passing on the road while my wife and I were out for our walk. This gets into good miles versus bad miles, patience and gradual progressions.

Time: 7 minutes, 11 seconds



MP3 File

Passionate Runner: What is Speed?

Another in a series of podcasts on running, this one continuing a conversation with another runner from the Tupleo, Mississippi area. He has been running for three years and wants to know if he can get faster.

Time: 6 minutes, 26 seconds



MP3 File

Notes:
Speed is a reflection of strength and your genes. You can improve your speed by increasing your strength so you can maintain that pace for longer and longer distances. So for conversation sake, you can run a 5K at your 8:30 pace, then increase your strength to maintain that pace for a 10K and a half marathon.

Your genes play to the other factor. Maybe 8:30 is your best. Probably not, given the length of time you have run but at some point you will hit the plateau at which you simply cannot go faster. This is due to your genes, really, what you were born with is what you will live with. These genes drive the muscle actions for your body movements. There are fast twitch fibers and slow twitch fibers in your muscles . The amount of each you were born with is your limiting factor.

Now, given that you have only run three years, you probably have not hit your max speed. There is likely some potential improvement. It will take work but it is possible. You are doing four days a week. That is good. You probably have heard me talk of the FIRST program which calls for three days of running and two days of cross training. The speed/pace workout along with the tempo run and the long distance run make for a good combination.

I have posted previously about each of the runs

speed/pace

tempo

distance

A gradual progression on the speed/pace workout should help you to run faster.
Let me know what you are currently running for your speed/pace workouts and I'll provide a plan for that gradual progression to get faster.

Marathon Growth No Good

Phillip Hersh has a compelling argument for a smaller marathon field in Chicago. Granted they had unique weather this year but should 45,000 folks really be running a marathon?

I am all for personal choice but there are so many other options folks!

You do not need to run a marathon to prove yourself! You can run anything from a 5K, 10K to half marathon and recover far quicker to do it again with perhaps even more enjoyment than the punishment it gives your body over the course of a marathon.

I expect to gain some arguments here but I welcome them.

Why must you run a marathon?

If you do, are you really ready to run?

Tufts 10K - Top 50 runners at 6 miles

In a light rain, I managed to get a spot near the 6 mile marker, to view the runners as they came by.



Enjoy!

Tufts 10K: The Middle of the pack at the start

The announcer gets annoying but this captures the spirit of about 5,000 women beginning to run the 31st Tufts 10K today in Boston, MA.




Enjoy!

Passionate Runner: Reader Response, Tupelo

another in a series of podcasts on running this one responding to a high school runner from Tupelo, Mississippi who just found they have a stress fracture and is looking for help to make it through the injury period

Time: 8 minutes, 6 seconds



MP3 File


Note: I think I mis-spoke during the podcast calling it Tupelo, Missouri... oops, major mistake. Tupelo, Mississippi is the birthplace of Elvis Pressley

Southeast Medical Center 5K

Join us for the Southeast Medical Center 5K road race and walk to benefit scholarship funds at East Bridgewater High School. Post-race festivities include refreshments, music, and awards ceremony.

Course:
This officially timed 3.1 mile course begins at East Bridgewater High School and travels through flat, suburban roads.

There will be one water stop and volunteers at each mile marker calling your time.
USATF sanctioned.

For a printable race application or to register online

Southeast Medical Center 5K
Sunday, October 28, 2007

8:30 am

East Bridgewater High School
11 Plymouth Street
East Bridgewater, MA

Passionate Runner: Begin Anew 2

another in a series of podcasts on running, this one on my second run in the recovery process; with new shoes, laces tied, walking the stairs at work, etc.

Time: 5 minutes, 11 seconds



MP3 File

Links referenced during the podcast:

Tying your shoe laces properly to run

Foot care basics, including alternating shoes

Passionate Runner: Beginning Anew

another in a series of podcasts on running, this one reflecting on the first run coming back from an injury, not a good run but a great one as it is the start of running again.

Time: 3 minutes, 51 seconds



MP3 File

My previous writing on the FIRST program

Route Mapping Survey - results due back today

Reminder: your survey results due today!

The original post can be found here.

Here are the questions that you can provide answers for to make our comparison of the currently 5 different web sites to map your running route.

For each site you can use the same set of six questions.

Be sure to include the site name with each set of your responses.

Site name:_____________________

Q1 - How easy was it to create your short (1 - 5 mile) run?
Easy, Okay, Hard (select one)

Q2 - How easy was it to create your long (6 - 26 mile) run?
Easy, Okay, Hard (select one)

Q3 - Can you name this route?
Yes, No (select one)

Q4 - Can you share this route?
Yes, No (select one)

Q5 - Would you recommend using this site?
Yes, No (select one)

Q6 - Why?
(please add some specifics that you liked or did not like about this site.)

What are the five sites?

• MapMyRun
• FavoriteRun
• WalkJogRun
• Gmap Pedometer
• USATF's "America's Running Routes"

Please send all responses to me (shersteve at gmail dot com) by Sep 23th!

I'll compile the results and publish them before the end of September.

Thanks for your help in this!

A day of silence

Remembering 9/11/2001

Want to help answer the question on stretching before you run?

USATF is conducting a study to determine the effect of pre-run stretching on running injuries. The purpose of the study is to determine specifically if pre-run stretching of the three major leg muscle groups is beneficial for overall injury prevention or reduction. The study is not examining in-run or post-run stretching.

Background

Many studies have been conducted to understand the impact of stretching or warm-ups on the risk of injury, but with conflicting results. A broad review of "stretching" has not conclusively determined whether a pre-run static stretch protects runners from injury during their routine training. See the Study Protocol for more information.

Getting Involved

We are soliciting volunteers to participate in this study. Each participant will be randomly assigned to stretch or not to stretch before their usual running routine. Those assigned to stretch will follow a detailed protocol of stretches of the hamstring, quadricep and calf muscles for a total of 4 minutes over a period of 3 months. Participants are free to stretch as they normally would (e.g., post-run cool-down stretching), except during the pre-run period (when they must following the "stretch" or "no-stretch" protocol).

Find more details and the registration process here.

Passionate Runner: Route Mapping Tool Survey

another in a series of podcasts on running, this one looking for participation to gather feedback on at least five websites that allow you to create a map of your running route so you can find out how long it is, share it, etc.

Time: 5 minutes, 26 seconds



MP3 File


Here are the questions that you can provide answers for to make our comparison of the currently 5 different web sites to map your running route.

For each site you can use the same set of six questions.

Be sure to include the site name with each set of your responses.

Site name:_____________________

Q1 - How easy was it to create your short (1 - 5 mile) run?
Easy, Okay, Hard (select one)

Q2 - How easy was it to create your long (6 - 26 mile) run?
Easy, Okay, Hard (select one)

Q3 - Can you name this route?
Yes, No (select one)

Q4 - Can you share this route?
Yes, No (select one)

Q5 - Would you recommend using this site?
Yes, No (select one)

Q6 - Why?
(please add some specifics that you liked or did not like about this site.)

What are the five sites?

• MapMyRun
• FavoriteRun
• WalkJogRun
• Gmap Pedometer
• USATF's "America's Running Routes"

Please send all responses to me (shersteve at gmail dot com) by Sep 23th!

I'll compile the results and publish them before the end of September.

Thanks for your help in this!

Big Apple runs for the Fall

The local running group, Norfolk County Pacers, runs routes starting from the Big Apple, Wrentham, during the fall and it is hilly but quite good scenary to run with.

There are two major loops we use. The ten milers use the short one to start. They should come by the parking lot about the time the 7 milers are ready to go and they can join for the long loop. The 3 milers start last and do the short loop which should put them all on the last approach to the Big Apple about the same time.

This arrangement of overlapping loops can make for a less lonely run.

The short loop:



The long loop:


The Pacers running route page

Yea, it is a green light

green traffic light, originally uploaded by flrnt.

The doctor visit today was a good one. She said the MRI confirmed a bone bruise and that it looked to be healing. It certainly feels like it is getting better. She said I could run again when I felt it would be ready to go. She also said to take it easy coming back.

Yes, indeed. Coming back is a good thing. Taking it easy after sitting on the sidelines for so long won't be a problem.

I was patient enough to wait this one out, I can be patient enough to take it easy coming back.

So October 1 seems like a good date to start again, assuming the ankle feels even better by then.

Halleluiah!

Free running workshop, registration required

I just received an email from Rachel Kagno, Public Affairs at Newton-Wellesley Hospital to share this notification. So as part of our "public service effort", here goes!

Do you want to start running? Are you getting ready for your first race? Do you
want to improve your performance?

On Saturday, September 8 from 10:00am to 12:00pm, sports medicine experts from
Newton-Wellesley Hospital will host Running Strong: Train Smart - Run Well, a
free program for beginner to intermediate runners. The event will be held in the
Hospital's Shipley Auditorium, 2nd floor, 2014 Washington Street, Newton.

This free workshop is designed to provide beginner runners with the tools to
develop a program for a sound running foundation. Intermediate runners will have
the opportunity to develop smoother and more efficient running mechanics.
Participants will take an active part in the workshop in a learn-by-doing format
- so come dressed to run.

Newton-Wellesley Hospital's Running Strong Series is offered periodically
throughout the year to help athletes avoid injury and maximize performance.
Newton-Wellesley Hospital, which is located at the Boston Marathon's 17 mile
mark, is an official medical provider of the Boston Marathon and partner with
the Boston Athletic Association, providing pre and post-marathon services to
athletes. Newton-Wellesley sponsors the Athletes Village Medical Tents, which
house medical professionals to provide treatment for runners and spectators.

Registration is required. To reserve your seat for this free workshop, register
online at www.nwh.org/runningstrong, or call
The Runner's Line at 617-243-6383.

Mission Possible

Join a great run for a great cause: the Mission Possible Holliston 5K road race.

All proceeds will be used to rebuild Goodwill Park in Holliston.

Features DJ, raffle, refreshments and kid's fun run.

Sunday September 16th, 2007.

Registration at 8:30am, race starts at 9:30am.

Holliston High School.


For online or mail-in registration and more information, please go to www.missionpossibleholliston.org

Feed the Need

FEED the Need will be sponsoring its 3rd annual family 5k race/walk on September 22.

Free T-shirts will be offered to the first 100 registered participants.

The registration fee is 25 canned or non-perishable goods or $15.

Registration will be available at www.feedtheneed.org or from 7-8am at the race site.

The race will begin and end at the LDS Church located at 91 Jordan Road in Franklin.

There will be children’s activities, race prizes and free refreshments.

ALL proceeds go to the Franklin Food Pantry.

For any questions, please contact Krystal Whitmore at k.whitmore at comcast dot net

Passionate Runner: Exercise 4 the brain

another in a series of podcasts on running, this one talking about a NY Times article (free registration required) that shows research proves exercise is good for the brain.

Time: 5 minutes, 10 seconds



MP3 File

Passionate Runner: Worst Thing About Running

another in a series of podcasts on running, this one expanding upon Mike Antonucci's posting on the Complete Runner Network about what the worst thing about running is.

Time: 4 minutes, 42 seconds



MP3 File


I have been sitting on the sidelines myself with an injury and I am not looking forward to the comeback road for the reason that the pace and conditioning will not be there. However, I will be RUNNING again and taking it slow and easy building gradually will make it worthwhile. Eventually the day will come when I can do what I used to (pre-injury). In the meantime, I need to make the comeback slow and careful to avoid a repeat. The absolutely worse thing is NOT being able to run.

Inspired by the Complete Running Network posting by Mike Antonucci on "The Worse Part of Running"

Passionate Runner: Response to a new Listener

another in a series of podcasts on running, this one responding to a new listener who is trying a marathon this October and has a couple of questions.

Time: 7 minutes, 42 seconds



MP3 File

My prior writing on the FIRST Plan

Passionate Runner: Local Runner Letter

another in a series of podcasts on running, this one responding to a local MA runner who is struggling with inconsistancy and wants to prepare for the Tufts 10K. The Tufts 10K runs in Boston in October.

Time: 5 minutes, 42 seconds



MP3 File

Cool Running has a nice article on the Tufts 10K

My writing on the FIRST Plan

Passionate Runner: Feedback on the FIRST Plan

another in a series of podcasts on running, this one focusing on a letter from a reader who has had success with the FIRST Plan in dropping her marathon time 12 minutes.

Time: 3 minutes, 51 seconds



MP3 File

My writing on the FIRST Plan can be found here.

Furman Insttitue of Running and Scientific Training (FIRST)

Passionate Runner: Carolyn with Music on the Run

Another in a series of podcasts on running, this one featuring an interview with my daughter Carolyn who loves to run listening to music.

Time: 5 minutes, 31 seconds



MP3 File

Carolyn's current favorite album to listen to while running
Matchbox 20 - Mad Season

Reconciled and adjusted

As I was checking out my postings and reconciling between the blog posts and podcasts, I found a couple of posts here that did not officially make it to the podcast queue on iTunes.

Oops, I need to watch my process steps more carefully.

Sorry about that, I'll try to be more careful as I go forward.

PodCamp Boston 2 - October 26-28, 2007

PodCamp Boston 2 is rapidly approaching. We are into August and October 26-28 feels like it is just around the corner.

It was a great event last year and I expect this year to be even more so.

There are already 290 registered for this event.

Are you in New England? You should consider participating!

Even if you are outside the Boston metro area, this should be a good excuse to get here and participate!

The PodCamp website with additional info can be found here:


Register here:




Technorati Tags: podcamp, PodCamp Boston, podcast

Carrboro Athletics Club

Carrboro Athletics Club is an elite running club in North Carolina. The club is now coached by Joan Nesbit Mabe. I had found Joan's blog some time ago and followed her frequent postings. Her recent post highlights a post on the Carrboro site which I had not been aware of.

Give it a visit. You can always learn something from an elite athlete, even if you can not duplicate their workouts or results.

Amby Burfoot on the new Ad campaigns

Amby Burfoot chimes in on the new ad campaigns. Read what he says and feel free to comment on his blog.

This brings to mind the pix I posted in April: here, here and here. Oh, and here and here.

Confession

The podcasts have been more erratic than I'd like them to be. I have not been running since May due to a suspected stress fracture that time and limited activity has not healed. I am going to the doctors next week.

Finally you say. So does my wife.

As the summer winds down, the prioritization should rekindle a more regular stream of posts and podcasts here. I thank you for your patience and understanding.

Passionate Runner: Book review - Harriers

another in a series of podcasts on running, this one an oral summary of my book review of The Harriers by Joseph Shivers and Paul Shivers.

Time: 7 minutes, 23 seconds



MP3 File


The full text for this book review can be found here.

Passionate Runner: RW's Best of Marathon Plan

another in a series of podcasts on running, this one talking about the July 2007 issue of Runner's World and their "best of the best" marathon plan, a compilation of plans from ten top marathon coaches.

Time: 3 minutes, 4 seconds



MP3 File


Runner's World July 2007 marathon plan summary

Unfortunately, they don't seem to have the tables of the top ten coaches, or the 2 plans (beginner and veteran) online. If they do, I have not found them.

Passionate Runner: Narcessians

another in a series of podcasts on running, this one focusing on some easy light bar weight training once learned from Bob Narcessian. Bob was one of the top hammer trowers for the USA in the late 60's and early 70's.

Time: 10 minutes, 20 seconds



MP3 File

Bob's bio page from the University of Rhode Island Hall of Fame

a sample of Bob's success: the 1971 world listing for the hammer, Bob sits in the 79th place!

sherku: shadows walking

shadows walking
Originally uploaded by shersteve

Dolores and I, Sunday
morning our shadows seem
in sync yet grotesque

Live on Sirius Satellite Radio

Live on Sirius Satellite Radio channel 114 from 8 AM until 9 AM (Eastern time) on Monday July 16th Benjamin Bach, Greg Balanko-Dickson, Phil Gerbyshak, EM Sky and Steve Sherlock will join host Karen Salmansohn on the the Be Happy, Dammit! show for what is sure to be a fast and furious 60 minutes of conversation.

Can't catch it live? Don't worry, check out the Be Happy Dammit archives, especially this great show with Keith Ferrazzi, and soon, you'll see the JJLN show there too!

We'll be talking about all things learning, and no doubt learn a thing or two from Karen! Hope you can hear us soon!

Passionate Runner: Once a Runner

This podcasts records my previous book review of John L Parker Jr's Once a Runner. An elite runner tackles a significant goal.

Time: 4 minutes, 23 seconds




The previously pubished book review can be found here.

Passionate Runner: Running with the Buffaloes

This podcast records my earlier book review of the work by Chris Lear called Running with the Buffaloes. The story of one college cross country season at the Univ of Colorado.

Time: 3 minutes, 56 seconds



MP3 File

Amazon link

Franklin: Mount Street

Franklin_Mount Street
Originally uploaded by shersteve

Dappled sunshine
Road rising

Don't look up
One step at a time
Keep the rhythm

Keep on going
You'll get there

Tom's Tavern Pub Run

TomsTavern_70621 002
Originally uploaded by shersteve

The Summer Series at Tom's Tavern ran the Crackerbarrell course in reverse tonight. Here the runners are off just after the start.

A small group tonight but a worthy group and some good conversation over liquid refreshments post race.

Passionate Runner: Summer Road Race Ideas

another in a series of podcasts on running, this one focusing on some good road races in the New England area that would be good to consider. Combine the race with some vacation time!

Time: 7 minutes, 9 seconds



MP3 File

References:

Cool Running

USA Track & Field

Runner's World

Road Runners Club of America

BAA Mayor's Cup

Norfolk County Pacers

Passionate Runner: My running history, Part 2

Another in a series of podcasts on running, this one looking back on my own running history and coaching experience.

Time: 5 minutes, 8 seconds



MP3 File

Related links

You can call me "Coach"

Norfolk County Pacers

Passionate Runner: My Running History, part 1

another in a series of podcasts on running, this one focusing on my own running history, almost 40 years of running.

Time: 7 minutes, 3 seconds



MP3 File

Passionate Runner: Distance Run

Another in a series of podcast on running, this one focusing on he third part of the FIRST program, the distance run.

Time: 6 minutes, 4 seconds



MP3 File

Related links:

The FIRST program pace worksheet (PDF)

My other writing on the FIRST program

Passionate Runner: Pace and order

Another in a series of podcasts on running, this one focusing on your goal pace and the order of the workouts for the FIRST program.

Time: 5 minutes, 33 seconds



MP3 File

Related links:

The FIRST program pace worksheet (PDF)

My other writing on the FIRST program

Passionate Runner: Calculating your pace

Another in a series of podcasts on running, this one focusing on how to calculate your pace for the three different workouts according to the FIRST program.

Time: 5 minutes, 27 seconds



MP3 File


Related links:

The FIRST program pace worksheet (PDF)

My other writing on the FIRST program

Milestone - 400th post

Yes, the last posting; on the Tempo Run, was my 400th posting here!

Thank you for helping to provide the incentive to keep going.

Passionate Runner: Tempo Run

Another in a series of podcasts on running, this one focusing on the tempo run. The tempo run is one of the three workouts in the FIRST program.

Time: 5 minutes, 5 seconds



MP3 File


Other writing on the FIRST Plan can be found here

Interval Workout Samples

As a follow up to the podcast on interval workouts, here are sample workouts for both the repeats (same interval run multiple times) and ladders (sometimes called steps or stairs).

Passionate Runner: Intervals

Another in a series of podcasts on running, this one focusing on the interval workout. One of the three corner stones of the FIRST program.

Time: 6 minutes, 23 seconds



MP3 File

My other writing on the FIRST program can be found here

Passionate Runner: Music on the Run

Another in a series of podcasts, this one focusing on the pros and cons for listening to music on the run

Time: 2 minutes, 46 seconds




MP3 File

Happy Mother's Day

Wishing a happy, healthy and enjoyable family day to all the Mothers in this wonderful world!




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Passionate Runner: Running with a club

Another in a series of podcasts on running, this one focusing on the three main considerations for running with a local running club.

Time: 4 minutes, 50 seconds




MP3 File

Links referenced during this podcast

Norfolk County Pacers

Road Runners Club of America

USA Track and Field

Cool Running

Passionate Runner: Shin Splints

Another in a series onf podcasts on running, this one answering a question on shin splints. What are they, how do you deal with them?

Time: 3 minutes 32 seconds




MP3 File


A collection of links with articles and information on shin splints

From wikipdia

From the Mayo Clinic

From Runner's World

From Cool Running

Passionate Runner: Reply to Surface Question

Another in a series of podcasts, this one answering a question from a reader/listener on whether you should only train for a race on the surface that the race will be run on.

Time: 6 minutes, 36 seconds



MP3 File


The notes used in creating this podcast:

This is an answer for a reader/listener question: Should you only train on the surface that you are going to race on?

Unless, the surface is unique, no. And even then not all training should be done on that surface.

It is more important to train for the pace you plan to run the race
to prepare for the distance of the race
than for the surface itself

It is always good practice to review and be aware of the course. If you can drive it, or run it before hand, great. Many in the Boston area, run sections of the marathon course as part of their regular running.

If the surface is unique, like beach sand or mountain trail, then yes, some workouts should be done on that surface to prepare for the race
But not all workouts, variety is better

The ten surfaces in declining order of goodness for the workout are grass, woodland trails, earth (dirt), cinders, synthetic track, tread mill, asphalt, sand, concrete, snow/ice.

Vary the surface
focus on pace and strength over the distance of the race
and you will be successful

The ten surfaces comes from a Runner's World article by Marc Bloom and Steve Smythe that can be found here.

Passionate Runner: The blahs are okay

Another in a series of podcasts on running, this one dealing with the blahs. It's okay if you don't feel like running one day. Take it off, the rest will do you good. A positive attitude is more important that being guilty about missing a day.

Time: 4 minutes, 2 seconds




MP3 File


Notes that were used to create this podcast:

run regularly, but occasionally you just don't feel up to it
there are life events, work and family conflicts
commute delays weather and or ...

all of which can spark the blahs
don't dwell on it, don't feel guilty about it
take it easy, make it a deserved rest day
use the time for recovery
alternative workouts can take the place of the run

a bike ride
a good walk
a swim
time in the weight room
or doing some stretching

the real key is to maintain a positive attitude

Breakthrough week

The slow and steady approach back has enabled me to make a breakthrough this past week. I ran a full 5 miles during the hill workout on Thursday with the Pacers. The workout itself was one of the slowest I have ever done there but that was somewhat by design. (1) I had run Wednesday and therefore was running back-to-back days, (2) I was more concerned with covering the full workout than doing it really well and paying for it later.

The success Thursday and limited after effects on Friday allowed me to take the chance and achieve the breakthrough on Sunday with a full 6 mile route. Albeit a slower pace (about 9:00 - 9:30/mile) again I was focusing on going the distance and doing it with something to finish strong. Both objectives were achieved! Halleluiah!

Still a long way to go but the progress has been good!

Thanks to all my Pacer buddies for the company and conversation to help make this happen.

Passionate Runner: Tying Your Shoelaces

One in a series of podcasts on running, this one with a recommendation on how to tie your shoelaces.

Time: 5 minutes, 9 seconds




MP3 File

The notes that were used in the creation of this podcast came from writing previously posted here:

• first posting on tying your Shoelaces
• shoelaces updated
• Rocketboom link on quickly tying your shoelaces
• Link on thousands of ways to tie your shoelaces

Passionate Runner: Creating Running Routes

One in a series of podcasts on running, this one focusing on factors to consider when creating a route and for selecting a route to run your workout.

Time: 6 minutes, 42 seconds



MP3 File


The notes used to create this podcast:

Types : out/back, point to point, loop (figure 8, loop the loop, etc.)

Terrain : flat, hill, rolling, city, country, water front

Weather : prevailing wind, sunny/shady

Surface : dirt/grass, composite track, asphalt, concrete

Camber : surface tilt

Distance : short (1-4), medium (5-9), long 10+

Variety : explore, reverse, time/day considerations

The same course every day is still different, your body/mind set is different, the world has changed

10 for 10

Sunday here in New England rated a 10 by most observers, especially considering the week had opened with the major nor'easter.

The Pacers responded by putting 10 sets of feet to the roads for the Sunday Fun Run.

4 took off early to run a slower 6 mile pace.

4 came later to run at the normal time for the 6 mile route.

2 ran the 3 mile route and varied it to go out and back to meet the second group of 6 milers as they came in the last couple of miles.

10 on the roads for a 10 day!

Passionate Runner: Foot Care Basics

One in a series of podcasts on running, this one focusing on taking care of your feet. Tips on cutting your toe nails, putting your socks on, and alternating running shoes.

Time: 6 minutes, 51 seconds




MP3 File


Podcast session notes:

Toenails; cut short, no sharp edges, avoid in-grown toenail, cutting with the curve of the toe, not straight across

Socks, soft, cushioning, clean, cotton generally okay, wool for cold and wet conditions

Shoes 3 pair, two to alternate for training, one for racing

FIRST plan, 3 days, 2 days approx 10 (one pair), 1 longer (one pair)
Alternate
Allow to dry on rainy days; stand up, stuff with newspaper

Training shoes, Racing flats, spikes only for cross country courses, or for composition tracks

Whatever is comfortable for you
I started as a sprinter, racing flats help my mind set
Can use flats for races up to 5K

Comfort, cushioning of training shoes generally good enough for longer races
Days of large and heavy shoes pretty much behind us


Links to foot exercises previously published at Passionate Runner can be found here and here.

Foot exercises from American Orthopaedic Foot & Ankle Society

Reebok Campaign - NYC

Reebok Campaign - NYC
Originally uploaded by shersteve.

Yes, the Reebok campaign is in NYC as well. I don't like this text. This is demeaning, belittling, putting some one else down in order to stand tall.

I don't like it.

With all that is going on in the world, we need positive reinforcement. There is no need for negativity!

May the roads/trails be kind to you today.

Reebok Campaign #4

Reebok, beat of the drum
Originally uploaded by shersteve.

Another in the series of Reebok ads now adorning the walls of South Station, Boston.

I agree with this one. You do need to find your pace. You do need to find a running plan that works for you.

If you are looking for some advice in this arena, let me know via comment or email. I have 30 plus years running experience to help provide some valid coaching advice.

See "My Value Add" statement in the left column. The only cost for the advice is the time and effort you will put into it.

Reebok Campaign

Reebok has apparently launched a new ad campaign. South Station, Boston is adorned with electric signs and hanging tapestries.

The text on this one I like. There are a couple of others (pictures forthcoming) that I also like. There are some that I just don't get.

Passionate Runner: Race Day - Final Prep

One in a series of podcasts on running, this one focusing on some things to consider the last couple of days before the big race.

Time: 5 minutes, 15 seconds





Here are the notes used to create this podcast:

You've picked your race
You've picked your plan to train for the race
You've executed against this plan, now it is a couple of days before the race

Have you checked out the course?
Read what other runners may have said.
Reviewed the map, driven the course... any number of ways to prepare

Worse case on race day, check with some of the runners warming upsee if they ran the course before and what they have to say about it

The Race day check list

• shoes
• shorts
• shirt
• number
• whatever you need

if you are traveling to the race, make a list for the trip

make a race day checklist

coordinate logistics with those also coming to the race with you

where are you going to meet after the race?

what is a back up plan in case the weather or something else interrupts this rendezvous

as part of your rest, the night before the night before is the most important day for sleep

not that you should party all week and then make it all up on what night

stay as normal as possible, go to bed earlier on the night before the night before

human nature being what it is, you will be nervous before the race

if you have traveled, you're not in your own bed, whether in a hotel or with a friend

you may not get a good night's sleep. hence, the importance of the night before the night before

if that is a good one, you should be okay for race day

finally, run negative splits.

start slowly, let the crowd work its way out to get some running room.

don't go crazy weaving around this one or that one, especially early on

you'll need that energy later

Light blogging alert

Franklin is facing a budget override and I anticipate that I will be busy helping to get the vote turned out for May 22.

It really is a mayday call to Franklin. The Town Council decision to put forward a $2.7 Million Proposition 2 ½ override still leaves all departments short of their budget requests and will require cuts to the services provided for in the current fiscal year.

Exactly what that means to Franklin is still being sorted out. Amongst the items discussed IF the override passes would still be approx 25-30 school personnel cuts, Fire, Police, DPW cuts, library shut. Stay tuned for the details.

IF the override fails, the picture gets worse real quick!



PS - check the scrolling headlines for Steve's 2 Cents to keep up with the override.

Easter Welcome

Pineapple001
Originally uploaded by shersteve.

The story has it that the pineapple was a "welcome" symbol for the clipper ship captains when they returned home from a voyage to their New England home port; Boston, Salem, Newport, etc. The captain would stick a pineapple on the front stair post and thereby neighbors and friends would know the captain was home.

It is cool today in New England, about 35 F so it won't be too inviting to sit outside and have a conversation.

If you do visit, make yourself comfortable amongst the archives.

Passionate Runner: Track Intervals

One in a series of podcasts on running, this one focusing on the benefits and key components of a track interval workout.

Time: 4 minutes, 50 seconds





Notes to this podcast:

Track workouts no more than once per week

Fit nicely within the FIRST Plan; one day distance run, one day tempo run, and one day track workout.

Definition of speed workout, a workout on the track at race pace (or close to) with a short time between intervals. This would be more like a simulated race.

Definition of a pace workout, a workout on the track at race pace (or close to) with a longer time between intervals allowing almost a full recovery.

For example; for an 8 minute mile to do a 4 x 400 workout, each split targeted for 2 minutes per 400, the speed workout would be with about 30 seconds recovery between intervals. The pace workout more like 3 minutes between intervals.

Do the track workout in a group if possible. The more foks the merrier. Give encouragement, receive encouragement.

No more than 3 miles in one track workout. This would not include the warmup and warm down which should be approx. one mile each.

Learning your pace on the track will allow your body to feel comfortable with it over time. You will then be able to take this learning out on the roads/trails and when you hit a split understand what you would need to do to maintain your pace for the race.

Passionate Runner: Dealing with the heat

One in a series of podcasts for runners, this one focusing on tips for handling running in the hot weather

Time: 4 minutes, 15 seconds




Some of the text for this podcast was initially published in this blog posting.

Additional writing on running in hot weather can be found here.

CoComment removed due to problem

You may have noticed some long delays loading the page today. I am not sure when it started but was at least occurring during the time I was blogging this Tuesday evening. Near as I could tell, the page load slowness was due to CoComment having some problems. Their site was not reachable. Their blog was not accessible. So for the time being the widget was removed.

We'll see what CoComment says about this when they get back online and determine how to proceed.


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Music to run

There is a great event coming up this Saturday at Hopkinton High School.

“Boston Marathon Pops Concert” Hopkinton High School Hopkinton, MA 7:30 p.m.

The Metrowest Symphony Orchestra is pleased to announce it will be a part of the opening festivities for the 111th running of the Boston Marathon. The concert will feature: Pirates of Penzance Planets(Jupiter) Malaguena Chariots of Fire Star Spangled Banner Pirates of the Caribbean Man of La Mancha Harry Potter Superman Radetzky March National Emblem march Stars and Stripes Forever Washington Post The Thunderer Amperito Rocha God Bless America The evening will also highlight a guest Celebrity Conductor conducting our National Anthem and "Stars and Stripes Forever." The MSO's April 7th performance begins at 7:30 pm, at Hopkinton High School, 90 Hayden Rowe Street. We are proud to be the Marathon Week Kick-Off event. For more information, email: president@metrowestsymphony.org This concert is sponsored by the Hopkinton Athletic Association and funded in part by the Massachusetts Cultural Council, an agency that funds your local cultural council and by the generosity of many donors in the community.

Tickets can be purchased online at the MetroWest Symphony website