Monday, April 30, 2007
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.
Sunday, April 29, 2007
Time: 5 minutes, 9 seconds
The notes that were used in the creation of this podcast came from writing previously posted here:
Wednesday, April 25, 2007
Time: 6 minutes, 42 seconds
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
Monday, April 23, 2007
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!
Sunday, April 22, 2007
Time: 6 minutes, 51 seconds
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)
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
Friday, April 20, 2007
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.
Thursday, April 19, 2007
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.
Wednesday, April 18, 2007
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.
Friday, April 13, 2007
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
- 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
Thursday, April 12, 2007
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.
Sunday, April 08, 2007
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.
Saturday, April 07, 2007
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.
Wednesday, April 04, 2007
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.
Tuesday, April 03, 2007
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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“Boston Marathon Pops Concert”
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:
Tickets can be purchased online at the MetroWest Symphony website
Monday, April 02, 2007
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?
Sunday, April 01, 2007
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.
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.