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
Wednesday, May 30, 2007
Tuesday, May 29, 2007
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).
Sunday, May 27, 2007
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
Time: 6 minutes, 23 seconds
MP3 File
My other writing on the FIRST program can be found here
Wednesday, May 16, 2007
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
Time: 2 minutes, 46 seconds
MP3 File
Sunday, May 13, 2007
Happy Mother's Day
Wishing a happy, healthy and enjoyable family day to all the Mothers in this wonderful world!
Technorati Tags: family, Mother's Day
Technorati Tags: family, Mother's Day
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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
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
Friday, May 11, 2007
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
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
Sunday, May 06, 2007
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.
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.
Wednesday, May 02, 2007
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
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
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