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.


Technorati Tags: CoComment, problem, widget

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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

Check Course

JointRun_10M_CheckCourse
Originally uploaded by nc_pacers.

When the Pacers and Wamps go to run in Hopkinton, it is important to know where you are going to go on the course. Whether it is 10, 6 or even 3 miles, knowing the route is important. A simple printed map and instructions go a long way to helping for a successful run.

When you head out the door each day, do you know where you're going?

Have you already determined your workout?

Are you going according to your plan?

Joint Club Run - Post Run Discussion

JointRun_PostRun_Discussion2
Originally uploaded by nc_pacers.

After the runners from the Pacers, Hopkinton Running Club and Wampanoag Road Runners finished their 10, 6 and 3 mile routes, there was plenty to talk about!

It was a good day for running, a little cool (about 30 F) at the start but the sun was out and everyone seemed pleased to find their way back for refreshments and conversation.

Passionate Runner: Hill Workouts

one in a series for runners, this one focusing on hill workouts as part of your regular training.

Time: 5 minutes, 24 seconds





Text for this podcast was originally posted to Passionate Runner and be found here.

The article by Amby Burfoot in Runner's World that I referenced was from 2005, not 2006. You can read the full article online here.