Sunday, February 25, 2007

Podcast: Starting Running

A podcast covering the three basic points (goal, plan, execute) when you start running.

Time: 5 minutes, 27 seconds

Thursday, February 22, 2007

Small world

Light snow tonight
Big flakes. Falling softly
Sounds of the world around
muffled by the snow
The interstate, about half mile away, seems further

My own breath is more distinct
My footfalls are quiet
softened by the snow
not yet deep enough
to create another set of crunching sounds

The suburban road lined with utility
poles casting circles of light
brings shadow racing into play

As I approach one pole, and take
the quick peak over my shoulder
something you are not supposed to do in a race
I see it's there and coming strong
as strong as I am running
but no matter
the light pole is approaching
and as it does the shadow disappears
for an instant, it is gone
then it is ahead and drawing away rapidly
as rapidly as the light pole falls behind

my shadow darkens ahead of me
strong for a few strides
(show power when you pass someone)
then it begins to fade, into circles
of light and dark
on the road in the snow
where my foot prints
will be the first tonight

Tuesday, February 20, 2007

Take your workout to the races

There are many road races in the New England area. You can almost pick a race any weekend for most any distance.

Don't won't to race?

Don't. Use it as your workout! Think about it.
  • The course is marked and protected (police coverage, volunteers at the corners, etc.)
  • There are usually timers or mile markers
  • There are usually water stops
Why not run your workout in a local race?

It does cost a nominal fee but look at the advantages you gain.

Not sure about running alone?

Depending upon the size of the race, there will be someone running your pace. You may not find them at the start but surely along the course you can find who is running your pace.

Give it a shot.

Think about taking your workout to the races.

Once the entry fee is paid, you get all the assistance you need. The only thing left for you to do is to stick to your workout plan. Do not get caught up in the race!

May the roads/trails be kind to you!

Monday, February 19, 2007

Week 6

Yes, it was week 6, not a weak one.

Six is the ordinal count of the recovery process in weeks which continues to go well.

Ran my workout in the Foxboro 5K race on Sunday. Carried my camera to help remind me I was a tourist out for a good work out.

Did very well considering how little I have run.

I stayed right at 8:20 for an average mile for the 5K course. Felt comfortable doing so.

Good progress. Maintaining discipline now. Don't need to get antsy.

May the roads/trails be kind to you!

Sunday, February 18, 2007

6 - Approaching the 2 mile mark

6 - Approaching the 2 mile mark
Originally uploaded by shersteve.
I got adventurous and took a couple of photos on the run to see how it would work. They came out pretty good.

I caught the first red shirt in front here. I ended up finishing right behind the second red shirted runner.

It was a good workout to close out the 6th week of my recovery process. Things are going well.

5 - awaiting the start

5 - awaiting the start
Originally uploaded by shersteve.
See, I did make it behind the line.

Carolyn and Laura are just in front of me (taking the picture). Both of them have their headsets and MP3 players ready to go.

4 - On the starting line for the 5K

Part of the group set to run the 5K. I managed to get in around the back of the pack before the horn started us all on our way.

3 - stretching before the run

3 - stretching before the run
Originally uploaded by shersteve.
yes, it is recommended to do some light jogging and then some stretching before the serious run. You don't want to stretch when your muscles are cold (not weather cold).

It was cool today, low 30's F with a little breeze so the weather made for a comfortable run.

2 - Best Buddies

2 - Best Buddies
Originally uploaded by shersteve.
Carolyn took 3rd and Laura 2nd place in their age group again this year for the 5K.

Next year the 10 mile!

1 - posing before the run

1 - posing before the run
Originally uploaded by shersteve.
I have my number visible. The girls (Carolyn and her friend Laura) have their numbers but under the tops that they took off before the race started.

The occaision was the annual Foxboro Old Fashioned 10 Miler and 5K

Coordinated by the Wampanoag Road Runners. They always do an excellent job. Today was typical and the sun shown for them and a record crowd (approx 500 for the 10M, another 150 for the 5K).

Wednesday, February 14, 2007

Good Running Video

via Mark Iocchelli at the Complete Running Network, comes this video featuring running.

Caution: prepare to have some tissues handy..

Happy Valentine's Day

To all the readers of this page, thank you for stopping by. I hope you find something worthwhile and will consider coming back.

To all the commentees of this page, thank you, thank you, thank you! I love the conversation we create. I look forward to our continued conversation, this is what makes the world possible.

If you have not already listened (and or read) the Fire Circle Story, today might be the day to do so. Then you can fully join the circle and continue to spread the word. Interaction makes the world go round!

The Fire Circle Story can be found here (just over 7 minutes).

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Sunday, February 11, 2007

Passionate Runner Podcast

The crunch of snow underfoot on a cold Sunday in Franklin

Time -> 00:05:19

Hey, who are those guys?

Since this is part of my content network, and the point of blogging is to create a conversation, why not show what it looks like to talk to yourself on a cold Franklin morning?

Your feedback is very much appreciated.

If this doesn't work for you, we'll try again.

Friday, February 09, 2007

You can call me Coach

It is official, I received the USATF letter in the mail Thursday that I successfully completed the exam for Level 1 coach.



Okay! The celebration is over.
Now back to our regularly scheduled program.

Previous Post: A Coachin' I will go

Wednesday, February 07, 2007

schedule adjustments

Hey, you normally run Tue and Thu nights.

Yes, that's the plan

But you're going out both nights, what are you going to do to adjust?

Well, I thought about running Monday. But I ran 3 for the first time Sunday and the legs still felt it.

So, then what?

I thought about running Wed night but it's kind of cold out there, and I was out late Tue so I want to go to bed early.

So, what then?

I guess I'll take the extra rest for now.

And figure out the rest of the week later?

That's the plan. Good night!

Monday, February 05, 2007

Easy as 1, 2, 3

That's all.

One mile Tuesday, actually went 1.5

Two for Thursday, completed just the two on the hills

Three miles on Sunday, first time doing as much as three in the recovery plan

The week and miles were good.

Do you have a plan? Are you sticking with it?

If you need a plan or advice on how to stick with your plan, let me know.

Sunday, February 04, 2007


Originally uploaded by shersteve.
It was a wonderful, cold, clear morning down at the track.

I decided to stretch my legs and walk some before running today.

When I saw how far my shadow stretched, the picture was too good to pass up.

I also created a few takes for my first Passionate Runner podcast. Alas in the cold, my fingers did not make a good connection when I plugged in the microphone so I ended up with three recordings of silence. It was quiet this morning but not that quiet. There will be a next time.

For as many folks as there are in Franklin, the track also tells a sad tale. Notice the foot marks to the left of my shadow? Those are the footsteps of only a couple of people walking several laps around the track. Where is everybody?

Thursday, February 01, 2007

Two shadows on the hills

One Pacer buddy joined me for two miles tonight at the Tri-County Regional Voc-Tech hill in Franklin. Parking at the top of the hill, we go down the long side to Pond St and through the neighborhood to the main entrance near the Stop & Shop plaza. Up the short side to the parking lot and back down the long side to Pond where we start the hill repeats. This first loop is just over one mile and makes for a nice warm up.

The long side of the hill is 3 tenths of a mile. The short side is 2 tenths of a mile but steeper. We go push up the long side to the street light at the main entrance and then recover easy down the short side. Push up the short side and then recover easy down the long side. One set is one mile. A full set is three miles. It is not wise to do more than three sets. We close with a warm down repeating that first mile. The full workout is 5 miles. The glory of the location and loop format makes it easy to adjust to do almost any increment you want. There is generally very little traffic. The road is well light and in the winter it is also plowed. The high school is on top of the hill so they take good care of both hill approaches.

Tonight we did the regular warm up mile and then one set of the hills. On our recovery down the long side, we went half way then turned to come back to the parking lot and our cars for the ride home.

The first long hill wasn't too bad. I was breathing heavy but the legs were in it. On the short side, I was good up until the next to last light pole before the top. That is when the little old lady carrying the piano appeared from behind the tree. I was slowing down from that point in. There was no more down shifting gears. Nothing else would do. Just coast it on in.

This is typical for the state of condition I am in at the moment so as bad as it seems, it actually felt good. It felt normal. It is also a good barometer of where I am in the recovery route. I have a ways to go but I like the way it is going!

May the roads/trails be kind to you.