Wednesday, May 30, 2007

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

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

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

Sunday, May 13, 2007

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

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

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.

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