first steps

first steps, originally uploaded by shersteve.

One of the wonders of running in the snow is getting the first steps out on the road (or sidewalk).

The second wonder is hearing the crunch of snow underfoot with each stride.

The sound can make listening and understanding your rhythm easy.

Ankle brace plus

Dual purpose ankle brace. It also serves as a place holder for my cap, gloves, glass case, and emergency ID wallet. Everything together so that when I am ready to go out the door for my run I don't need to waste any time looking for one or more of those running necessities.

Do you have a place for your running stuff?

Mobile post sent by shersteve using Utterli. Replies.

Turkey trot

Turkey_trot, originally uploaded by shersteve.

Some Franklin runners hit the roads early today for a run.

This is a good thing to do on a day like today. A little leg and lung exercise before the stomach and elbow exercise later today!

Have a great Thanksgiving all!

Possible solution

Maybe this will do the trick. I visited Dr. Kenneth Leavitt at New England Baptist on Saturday and walked away with this for my left ankle.

(note: my hat, glass case and running wallet are filling the gap in the brace)

I'll write more about the visit later but I gave it a try with an easy one mile run this morning. The best feedback on the run will be what the body tells me tomorrow. The device provides good ankle support, much better than any elastic wrap or tape job can do.

I'll keep you posted on how it works and what progress I make. I am very hopeful now.

Status update

I appreciate the continual stream of visitors here. I trust you are all finding something worthwhile.

I do have a doctor's appointment November 1 for my lingering ankle problem. With a little luck, they'll help to figure out what is going on and we can eventually resume running.

Until I resume running, it has been too hard to try and keep this going. Not running is one thing, but continuing to blog and podcast while I am on the sidelines, I am finding that I can not do that.

Bear with me, I will be back some day. In the meantime, there is plenty of good stuff to find here. The archive is full of running experience.


The "Ask the Coach" button for free coaching advice remains open.

May the roads and trails be kind to you all!

New priority

I gave it a new try but it is not meant to be. There is no enough time in the day. I am sorry to have picked up your spirits and now to let them down again.

----------------

Quit the wrong stuff
Stick with the right stuff
Have the guts to do one or the other

Originally posted at quiet poet

In light of the book just completed as noted above, I will continue to pursue my own running but this site and the associated podcast will be in hibernation until priorities change.

The "Ask the Coach" button for free coaching advice will remain open.


May the roads and trails be kind to you all!

PR #4 - The FIRST Plan

another in a series of podcasts on running, in particular beginning to run. This one focuses on the FIRST plan from the Furman Institute of Running and Scientific Training.

Time: 8 minutes, 5 seconds



MP3 File

My other writing on the FIRST Plan

The FIRST Plan web site

PR #3 - The Warmup

Another in a series of podcasts on running, this one covering the Warmup. Discussion on the question to stretch before running or after you have started running that day.

Time: 6 minutes, 22 seconds



MP3 File

The music at the opening and closing of this podcast features Matthew Ebel's "Every Color"

PR #2 Foot Exercises

Another in the series of podcasts covering beginning to run. This time I talk about basic foot exercises.

Time: 5 minutes, 4 seconds


MP3 File

The music at the opening and closing of this podcast features Matthew Ebel's "Every Color"

PR #1 - Starting Running

A podcast covering the three basic points (goal, plan, execute) when you start running.

Time: 7 minutes, 2 seconds



MP3 File

The music at the opening and closing of this podcast features Matthew Ebel's "Every Color"

Olympic Results

If you look to the official Olympics 2008 page, there is no sport called "Track & Field". There is a sport called "Athletics" and that is the link you need to follow to find the schedule and results.

One of the better laid out pages, I have seen is the IAAF page here

With one simple layout, the provide by day, the events, results, and all important, the time here (or wherever you are) vs. China.

As you click to the results, they open below you so you don't have to get lost in navigation.

Nicely done!

Hello, thank you!

Many thanks to all of you who have come here looking for something about running. This has been dormant since March 2008. I was injured and unable to devote time to keeping this up while I spent time recovering. I started running again this week and with that start, the urge to update this blog and podcast is back.

Thank you for your patience while I was away.

You can feel safe in coming back now. You will find something new here regularly.


May the road and trails be kind to you!

goodbye anonymous comments

I have gone back and forth on this issue of anonymity a number of times in my own mind and after reading here, I have decided to remove anonymous comments from the various blogs I control. This change is effective 3/1/08.

This is not turning away conversation.

This is ensuring that the conversation is based in honesty and real identity.

It also helps that Google has enabled additional accounts to be used to comment.

If you have any issues with anonymity, you can email me (as you won't be able to comment) after March 1. Email to shersteve at gmail dot com

Foxboro 10 Mile - Top 13 Finishers

Here is some video of the Top 13 finishers as they ran into the wind on the last stretch:




Enjoy!

The full 10 Mile race results can be found at Cool Running.

Foxboro 5K - start

After the 10 milers are sent off, the 5K starts. As the runners gathered, you'll hear lots of conversations and very little instruction from the front. Then there is a muffled "ready", the horn sounds and we're off.



I only took the first 30 seconds or so of the start, hey I was supposed to be running this too!

I took it easy, starting slow, working my way into some running room and then stretching the legs a bit to be comfortable without really pushing it.

I had not started my watch (my hands were busy with the camera so I would be dependent upon my sense of pace. I did well considering I had not run since the prior Sunday. Monday I "felt" my ankle in a way that I don't normally. It seemed like it would be wise to rest it. I have come along very well thus far. I don't want to start all over again. A little time now should be better than more later.

I finished comfortably in 24:40 (7:57/mile) about a minute faster than the Thanksgiving run and also about a minute faster than I did here a year ago (that was also a recovery period as I was coming back from my dislocated knee cap at that time).

The ankle is no worse today for the run yesterday. It is not a whole lot better but I didn't really expect that either.

I'll continue to take it easy. A good excuse to really focus on the strengthening exercises that are the "plus 2" part of the First or "3 plus 2" plan.

Complete 5K results can be found on Cool Running

Foxboro Old Fashioned 10 Mile - Race Start (video)

Went to Foxboro today to run the 5K as part of the annual event conducted by the Wampanoag Road Runners. I had registered to run the 10 Mile but I started feeling my ankle again after a run recently so I backed off, didn't run this week, and decided to only do the 5K today. The ankle doesn't hurt. I just could feel it when walking and sitting in certain positions. Not wanting to take chances, the rest was a good idea.

The real test will be to see how it feels tomorrow.

Anyway more of my status and 5K run later. Here is the start to the 10 Mile Race.




Enjoy!

Note: full 10 Mile race results can be found at Cool Running.

Running Tragedy: Qualifying time

What is running a PR
That finishes one
Second shy to qualify?

What is a sherku?

Running tragedy: Race day

What is training for months
Only to have THE race day
Spoiled by bad weather?

What is a sherku?

NewBCamp 2008

Hello World!

This is the announcement for NewBCamp 2008, which is being held from 9:00am - 4:00pm on February 23, 2008 in Providence, RI.

You are invited to use the 'Registration' button to RSVP for the event.

The Details:

• Saturday, February 23, 2008 from 9am to 4pm in Providence, RI
• Xavier Building on the Johnson & Wales campus
  
  259 Pine Street
  Providence, Rhode Island 02903
• After Party at AS220, 115 Empire Street, Providence from 5 PM - 7 PM
  

If you're looking to get the flyer for NewBCamp, here's a link to the PDF,

Old Fashioned 10 Mile and Flat 5K

There's still time! Come run The Old-Fashioned Ten Miler & Flat 5K, scheduled for February 17, 2008.

If you have not yet registered, the fee will increase after February 10, 2008, so move fast and register today at: Active.com


Yes, I have registered and will be running this as my 10 mile workout. If you are going to be there, let me know and we can meet to talk running before or after the race.

sherku: "Run Less, Run Faster"

sound approach, practical
advice, great science for
impressive running results

A short form book review of "Run Less, Run Faster" by Pierce, Murr, Moss

Also posted at quiet poet

sherku: moon shadows

Pale blue field, bright white orb

casts shadows racing around

me running this morning

What is a sherku?

For more sherku and other poetry of mine, you can visit my quiet poet site

Good 6 in the cold

Got my second 6 miler on a Sunday in earlier today. Both last week and today felt good. I used the same route for both runs, a nice rolling course. Last week I started a little slower for the first half, running at 9:15/mile pace and then finished stronger with the last three at about 8:45/mile. Today was much more even, all six miles at 9:00/mile.

Gradual progression scheduled now as I up the distance for my Tue/Thu runs to 3 each and the Sunday run goes to 7 for the two weeks, then 8, then 9, then 10...

Once that far, it should be almost warm enough to run some track work and get into the real FIRST program to get ready for some summer and fall races.

It feels good to be back.

How are your runs going?

New Feed Alert

I went ahead and created a new podcast feed and linked it to the prior feed.

Feedburner is happy with it.

iTunes is happy with it.

Since the problems with the feeds started on or about the 10/14/07 posting, I have submitted all those that came after that to this new feed.

If you do want to listen to the prior ones (prior to session 42), you can follow this link here to my directory and choose the ones you want.

If there is enough demand (i.e. either comments or emails) I could also repost the earlier podcasts to the new feed.

Use one of the subscription options on the right column.

If you do have any trouble please let me know.

Originally published 11/12/07
Updated 12/27/07

I heard from Curt that he is having a problem with the feed from iTunes not having any podcasts since 10/14/07. As there may be others with the same problem, I am putting this up top for a couple of weeks.

Fund Raising for Taline

I received the following in an email from Taline recently. I contributed to her effort in 2007 and did so again this year.

On April 21st I'll be running my second Boston Marathon!! Despite the injuries and challenges I faced during my training last year, I'm testing my mental and physical boundaries once more and also trying to beat my 2007 finish time.

Last year with the help of my friends and family I was able to raise $6200 for the Daniel Marr Boys and Girls Club of Dorchester, and this year they have awarded me a number again as I have committed to raising $5000 for their organization.

The Colonel Daniel Marr Boys & Girls Club of Dorchester is a safe haven where children can participate in over one hundred different programs in art, music, sports, education, peer leadership, and life skills. I hope you will consider sponsoring me and supporting my fund raising efforts with your tax-deductible donation. Online donations can be made through my secure page

Thank you in advance for your support as it was, and continues to be, the guidance and encouragement of those around me that motivates me to try my hardest and do my best in all facets of my life. Thanks, Taline

Good luck, Taline!

Spirit of the Marathon - 1/24/08

NCM Fathom, in partnership with Active.com and Wasserman Media Group, is proud to present “Spirit of the Marathon” on the big screen in high-definition with Cinema Surround Sound on Thursday, January 24th at 7:30PM (local). Don’t miss your chance to see the Chicago International Film Festival’s “Audience Choice Award” winner!

“Spirit of the Marathon” is the first ever non-fiction feature film to capture the drama and essence of the famed 26.2 mile running event. Filmed on four continents, the production brings together a diverse cast of amateur athletes and marathon luminaries. As six unique stories unfold, each runner prepares for and ultimately faces the challenge of the Chicago Marathon. More than a sports program, “Spirit of the Marathon” is an inspirational journey of perseverance and personal triumph; a spectacle that will be embraced by runners and non-runners alike.

Four years in the making, “Spirit of the Marathon” is the collaborative effort of three-time Academy Award winner Mark Jonathon Harris, Telly Award winner and marathon runner Jon Dunham and producer/marathoner Gwendolen Twist.

A “Behind-the-Scenes” featurette produced specifically for and shown only at this one-night event includes interviews with the director and producers as well as marathon veterans reminiscing about their first marathon experiences. The featurette highlights deleted scenes, dramatic race footage and previews the upcoming 2008 Olympics with a Q&A session with Olympians Deena Kastor and Ryan Hall.

Tickets are limited ... Please note: this event is at participating US locations only.

For more information, including locations and ticket purchase go here

Hess Fields trail, Danville, PA

Hess Fields trail, originally uploaded by shersteve.

I had a good run last Sunday while visiting some friends in Central PA. MapMyRun came in handy as I found a run I had mapped last time visiting here and combined that one with a new option to put together a good five mile course including this fine trail stretch.

Happy New Year

Thank you for coming here to read and continue the conversation.

Wishing you and yours all the best this year!