Wednesday, October 31, 2007
Sunday, October 21, 2007
Thursday, October 18, 2007
Read more about this remarkable program in Runner's World.
Four days a week, Vogel and Williams lead the kids on after-school runs. Twenty-one of them plan to compete in Kenya's Safaricom Marathon and Half-Marathon with Vogel and Williams in June. Most are preparing for the Hope Runs 10-K in Nyeri July 8, a fund-raiser for the orphanage.
Out on their run, the Tumaini children seem like happy kids anywhere. They race, cheer to keep each other going, complain of foot "injuries" that manifest on the uphills and suddenly vanish on flatter ground. As they stretch, the kids jabber about their training.
Read the kid's blog here
Wednesday, October 17, 2007
Time: 8 minutes, 43 seconds
To the foot exercises referenced in the podcast
To my other writing and podcasts on the FIRST Plan
To all the podcasts
Tuesday, October 16, 2007
... the glory we seek is not external. We do not need the pats on the back or the big super star attention. It is an internal glory we seek, we have to prove to ourselves that we are tough and can overcome anything.
Even when I go out and run alone, I have a goal in mind before I even start. It may be a certain time or a certain terrain I want to conquer, but only I know what that is. When I achieve this goal, I am internally victorious and glorious.
I think you distance runners know exactly what I am talking about. Most people would not understand what I speak of. It is a self assurance that one can only get from not giving into the pain, from overcoming severe muscle aches, cramps and the feeling of your stomach and lungs collapsing.
Just know for the rest of your lives, you will take this work ethic with you. Every part of your life will be like a run. Sometimes you will feel like you are going to die and you cannot get over the hump. Other days you will be in the zone.
No matter what though, you will always have the mind and heart of a distance runner. You must treat every obstacle as a race and keep fighting.
Read the full story here
Monday, October 15, 2007
I used this to segue into my little lesson that some people are simply more talented than others. There was only one math genius in the room (who was a COM/communications major, by the way) and, let’s face it, some folks are just born fast … howEVER, what I love about distance running is that hard work closes the gap between clever and genius. A former athlete of mine used to say, “When talent doesn’t work, hard work beats talent.”
Next, I held up a single grape and said, “Here is your talented runner, your genius, in cross-country.” I placed this one grape under the weight of a brick and said, “In a cross country race, one runner cannot win the team race.” The weight of the brick literally crushed the grape (nice visual there!), but when I placed five grapes - five to signify the 5 scoring runners on an XC team - under the brick, none of the grapes were smashed. That’s what makes cross-country such an amazing TEAM sport. One lone grape isn’t enough. You need the whole bunch.
Read the full post here.
Sunday, October 14, 2007
You can leave a comment on the particular post that prompts your question or send me an email (shersteve at gmail dot com).
I am certified Level 1 by USATF.
I do have almost 40 years of running experience to share.
I can help you. No question is too simple.
Time: 7 minutes, 11 seconds
Thursday, October 11, 2007
Time: 6 minutes, 26 seconds
Speed is a reflection of strength and your genes. You can improve your speed by increasing your strength so you can maintain that pace for longer and longer distances. So for conversation sake, you can run a 5K at your 8:30 pace, then increase your strength to maintain that pace for a 10K and a half marathon.
Your genes play to the other factor. Maybe 8:30 is your best. Probably not, given the length of time you have run but at some point you will hit the plateau at which you simply cannot go faster. This is due to your genes, really, what you were born with is what you will live with. These genes drive the muscle actions for your body movements. There are fast twitch fibers and slow twitch fibers in your muscles . The amount of each you were born with is your limiting factor.
Now, given that you have only run three years, you probably have not hit your max speed. There is likely some potential improvement. It will take work but it is possible. You are doing four days a week. That is good. You probably have heard me talk of the FIRST program which calls for three days of running and two days of cross training. The speed/pace workout along with the tempo run and the long distance run make for a good combination.
I have posted previously about each of the runs
A gradual progression on the speed/pace workout should help you to run faster.
Let me know what you are currently running for your speed/pace workouts and I'll provide a plan for that gradual progression to get faster.
Wednesday, October 10, 2007
I am all for personal choice but there are so many other options folks!
You do not need to run a marathon to prove yourself! You can run anything from a 5K, 10K to half marathon and recover far quicker to do it again with perhaps even more enjoyment than the punishment it gives your body over the course of a marathon.
I expect to gain some arguments here but I welcome them.
Why must you run a marathon?
If you do, are you really ready to run?
Tuesday, October 09, 2007
Monday, October 08, 2007
Sunday, October 07, 2007
Time: 8 minutes, 6 seconds
Note: I think I mis-spoke during the podcast calling it Tupelo, Missouri... oops, major mistake. Tupelo, Mississippi is the birthplace of Elvis Pressley
Wednesday, October 03, 2007
This officially timed 3.1 mile course begins at East Bridgewater High School and travels through flat, suburban roads.
There will be one water stop and volunteers at each mile marker calling your time.
For a printable race application or to register online
Sunday, October 28, 2007
East Bridgewater High School
11 Plymouth Street
East Bridgewater, MA