5K uses Marathon finish line

By Boston Athletic Assocation

Contributed

Posted Mar 02, 2009 @ 04:31 PM

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BOSTON —

The Boston Athletic Association announced today plans to host a 5K road race on the day prior to the running of the 113th Boston Marathon. The 5K will offer a fun and competitive course for athletes, and for those who have always dreamed of crossing the Boston Marathon finish line, a 'non-qualifying' chance to do so.

"The record closeout for the Boston Marathon registration is a testament to the popularity of the event and we are happy to be able to offer athletes another race in which they can participate in on the same weekend," said Guy Morse, B.A.A. executive director. "We look forward to the response and participation of runners in this year's 5K, as well as the competition and excitement it will bring to participants and spectators."

DATE: The B.A.A. 5K will take place on Sunday, April 19, 2009

TIME: Start - 8:00 AM

FIELD SIZE: Event limited to first 4,000 who register

5K COURSE: Start on Boylston St. between Exeter and Fairfield Streets, left on Tremont St., left on Park St., left on Beacon St., left on Arlington St., right on Commonwealth Ave., left on Hereford St., left onto Boylston St., finish at marathon line.

ENTRY FEE: $40.00 non-refundable, online only

MINIMUM AGE: 10 years old

ONLINE REG. Online registration at www.baa.org begins Thursday, March 5, 2009 at 10:00am. It is anticipated that the race will close out quickly.

ADDITIONAL HIGHLIGHTS:

* Finish at the actual BAA finish line on Boylston Street

* Seating for 3,000 spectators

SANCTIONED BY: USATF

NUMBER PICK UP:

* Friday, April 17th from 12:00 Noon - 6:00PM, Hynes Auditorium, Boston

* Saturday, April 18th from 9:00AM - 6:00PM, Hynes Auditorium, Boston

AWARDS: Top three in each age division (19 and under, 20-29, 30-39, 40-49, 50-59, 60-69, 70-79, 80+).

The 113th Boston Marathon will be held on Monday, April 20, 2009, Patriots' Day, in the Commonwealth of Massachusetts. The race follows a 26.2-mile point-to-point route from the town of Hopkinton, Mass., to Boston's Back Bay. This year's race will begin with the Elite Women's Start at 9:32 a.m.

Additional information about the B.A.A. 5K, the Boston Marathon and the Boston Athletic Association can be found online at www.baa.org.

This was originally posted on the Milford Daily News here

Shoe netting

Shoe netting, originally uploaded by shersteve.

What's with the nylons?

The new brace creates a couple of pretty good gaps between the brace and the shoe, enough for pebbles to slip inside on the run.

Not a good thing as the pebble will then create pain in a greater preportion than its size would normally indicate as it presses against the brace.

Fortunately, the nylon (cut from some of my wife's older ones) creates a lite and effective screen. I had been using the old reliable, Duct tape to seal and hold the nylon to the shoe/brace until I could find these velcro like hooks. With a little luck, they'll stay in place and I can then stretch the nylon over each time.

Should be a little more sustainable than the duct tape. Tried today for the first time and learned that I need to keep the velcro sticky side on the plastic or leather. It doesn't hold well against the cloth parts of the shoe.

One World Running

One World Running is an international program promoting an awareness of health, fitness and nutrition by providing running shoes to those in need in the United States and around the world.

More from the website:

Since 1986, a group of runners in Boulder, Colorado, has collected, washed and sent to Third World countries new and "near-new" athletic shoes, T-shirts and shorts, along with medicine and school and art supplies. Shoes for Africa was started after sports journalist Mike Sandrock returned from a coaching and racing trip to Cameroon, West Africa, sponsored by the U.S. Information Agency. Many of the runners from Cameroon ran barefoot (and were still able to beat Sandrock), and afterwards, a group of Boulder elite runners including Lorraine Moller, Steve Jones and Arturo Barrios began shipping shoes to West Africa. Since then a group of runners in Boulder has collected, washed, and sent shoes, T-shirts, and shorts to needy athletes and children around the world. The project continues to grow with shoes and athletic equipment being sent in from around the United States. Now called "One World Running" the group is a 100-percent volunteer organization, and the program has now expanded globally.

I have boxed a bunch of shoes for shipment to a regional collection site.

Do you have shoes hanging around that you could send?

Charity Runner comes to New England

Received this announcement via email and thought it would be worthwhile to share with all.

The American Cancer Society Charity Runner program is now available to New England running enthusiasts looking for the opportunity to make their miles more meaningful. Through the Charity Runner program runners are able to dedicate their run in honor or in memory of a loved one with cancer, while raising funds for the fight against this devastating disease. The American Cancer Society has a select number of entries for partner races around New England for those wishing to run as a Society Charity Runner.

Fundraising minimum commitments vary by race. Since 1996, more than 5,000 athletes nationwide have helped raise $5.2 million through Charity Runner, enabling athletes of all levels to turn their passion for half-marathons, marathons, triathlons, or cycling races into a lifesaving effort to fight cancer. The American Cancer Society dedicates funds raised to fuel the most promising research; to spread lifesaving cancer awareness messages; to advocate for screening opportunities for all people; and to ease the cancer burden for people facing the disease through practical, day-to-day emotional support. In return for their fundraising efforts, American Cancer Society Charity Runners will receive many benefits, including:

• A personalized Web site to assist in fundraising efforts
• Complimentary local training
• Exclusive American Cancer Society racing shirt
• The opportunity to dedicate their participation in memory or in honor of a loved one touched by cancer.

Official 2009 race partners of the Charity Runner program in New England include:

• The Hyannis Marathon, Half Marathon, and 10 Mile; Hyannis, MA; February 22
• Great Bay Half Marathon; Newmarket, NH; April 5
• Cox Sports Marathon, Half Marathon; Providence, RI; May 3
• Sugarloaf Maine Marathon; Carrabassett Valley, ME; May 17
• Boston's Run to Remember; Boston, MA; May 24
• KeyBank VT City Marathon; Burlington, VT; May 24
• Patriot Triathlon; East Freetown, MA; June 20
• Cranberry Trifest; Lakeville, MA; August 29
• Pumpkinman Triathlon; South Berwick, ME; September 12
• Manchester City Marathon, Half Marathon; Manchester, NH; November 1

Previously qualified and registered runners for the Boston Marathon (April 20) may also choose to raise funds for the American Cancer Society through Charity Runner.

For those unable to run but interested in getting involved with the efforts of the American Cancer Society through Charity Runner, Click Here to request more information.

For additional Charity Runner opportunities nationwide, please visit http://www.charityrunner.org/ or contact the American Cancer Society, 24/7, 365 days a year, at 1-800-ACS-2345.

The American Cancer Society is dedicated to eliminating cancer as a major health problem by saving lives, diminishing suffering and preventing cancer through research, education, advocacy, and service. Founded in 1913 and with national headquarters in Atlanta, the Society has 13 regional Divisions and local offices in 3,400 communities, involving millions of volunteers across the United States. For more information anytime, call toll free 1-800-ACS(227)-2345 or visit http://www.cancer.org/.

age adjusted performance

Here is the link to the age adjusted performance table:

http://misweb.cbi.msstate.edu/~rpearson/masters.html

Enjoy!

tying your shoe laces - video

In addition to my podcast on how the importance of tying your shoe laces properly, there is now a video available from Runner's World.




Thanks to the Daily Runner for the pointer!

best running calculator

The best running calculator I have seen so far can be found here.

Thanks to David Zinger for the pointer!

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!

Merry Christmas

1 - This Christmas enjoy the holiday trains from South Station:



2 - follow this link to a great Christmas story (be patient for the first commercial, the story is worth waiting for)

http://abcnews.go.com/Video/playerIndex?id=4003490&affil=wpvi

3 - and to recognize our countrymen and women serving in the military:



Merry Christmas to one and all!


PS - thanks to Joan at Songs of Experience for the link to ABC News

5 miles today

I had a good run today. Weather was a little warmer, into the 30's F. Overcast, with a little fog as the melting snow tried to rise. Went out on the hilly King-Summer-Mount-Upper Union-King loop I like.

This is a good course to run particularly on the comeback route. There are three hills. The first one, a good half to 3/4 mile long incline with almost a one mile downhill to follow. The second hill is shorter (about half mile) but steeper and followed by another approximately one mile decline. The third hill is both shorter and more of a slope which leads to a flat stretch for the finish.

Why are hills good for the comeback route?
The hill provide resistance so you are working harder for the distance. The best part of running the route in this direction is the combination of the downhills after the inclines. Especially during the comeback, you can let gravity do the work on the downhills. Simply concentrating on form, getting a good stride and rhythm, letting the hill do the work, stretch your legs out and down you go.

I'll expand upon this idea in a future podcast. One of the good things about the run was that I came up with three podcast topics: (1) hills, (2) curse of the splots, and (3) the practicality of glittens.

Pause for the train crossing

Out running a couple of weeks ago, before the snow came, I was carrying my camera to enforce a slow run and capture some local scenes. As I came along Union St, the train signals started. Good timing.



Enjoy!

Best Buddies finish made the paper!

Thanks to a family friend for catching the photo in the Milford Daily News. I read the paper online and not all the printed content makes it to the web version.

Shadow running

Shadow running, originally uploaded by shersteve.

I went out running this morning as Sunday's forecast is for some real messy winter weather. I will likely still go out tomorrow for a short one but wanted to go longer in the good weather.

Long today was 4. A comfortable four.

Running after my shadow in the early morning sunlight (above) and finally leaving it behind me as I came in the last half mile (below).

MapMyRun comes through on the road

MapMyRun came through for me again on the road this weekend. As mentioned elsewhere, I was in the northern VA area and ready to run 3 miles Sunday morning. Driving into the hotel parking lot late Saturday night, it was too dark to get a good look at what the area was like and where I might be able to run.

Rather than just throwing on the running gear and going for a real "explore", I typed in the address of the hotel and scoped out where I could go for three miles. It worked very nicely. I chose not to add the route to my saved favorites but I could have if I wanted to. I don't when or if, I'd be back to this area (not that I wouldn't want to, it was a nice visit).

If you are doing some traveling, check out your travel destination (domestic USA) on MapMyRun!

Passionate Runner: Birthday Run

Another in a series of podcasts on running, this one talking about the celebration run you should make on your birthday. You can run a mile per year, or a tenth of a mile or a minute per year of life to celebrate your birthday. The important thing is to celebrate!

Time: 5 minutes, 10 seconds



MP3 File

My birthday run posting for this year.

Passionate Runner: Cold, dark recap

another in a series of podcasts on running, this one referring back to two podcasts earlier in the series. One on running in winter, how to layer your clothes to stay warm. The second on running in the dark, avoiding the blacker black to be safe.

Time: 5 minutes, 0 seconds



MP3 File

Session 5 - Layers for the winter
Session 7 - Running in the dark

My additional podcasts on running can be found here

Joan Nesbit Mabe can be found blogging about running at Songs of Experience
The Carrboro Athletic Club blog can be found here

Birthday run - 5.4 miles

In my younger days, I would run a mile for each year of life to celebrate my birthday. Since I am neither a marathoner nor an ultra-marathoner, I have adjusted my target this year to be a tenth of a mile for each year, hence 5.4 miles.

This was a doable goal. With my recovery, the longest I have gone thus far was three but I felt it would be ok without pushing it too much to go 5.4. It was fine. I had a really good run. An easy pace: running between 9 and 9:30 per mile. It was cold, 18 degrees F with little wind.

Next year, avoiding injury, I should be able to go a minute for each year.

On your birthday, do something special. Choose a mile, tenth of mile, or minute per year to celebrate and mark your birthday.

Enjoy!

Passionate Runner: Happy Feet

another in a series of podcasts on running, this one focusing on happy feet or quiet feet.

The simple tip is to listen to your foot strike; if you don't hear it, you are probably doing well.

If you can hear your feet pounding or slapping the pavement, you are probably in line for some problems.

Time: 4 minutes, 20 seconds



MP3 File

Boston Volvo Village - Best Buddies 5K

Carolyn and I joined over 700 other runners for a good 5K early this morning. As this was my fourth time running 3 miles in my recovery process, I was quite pleased with being able to complete the 5K with a continuous run. I started easy and gradually picked some folks off while running comfortably. I averaged about 8:33 per mile finishing in 26:29.

Here are some photos from the race.

(yes, I ran with my camera to help keep me from attempting to try and run this as a race)

Thanksgiving Fund Raising

I am raising funds for the Boston Volvo Village 5K Road Race to benefit Best Buddies on Thanksgiving Day.

You can view my page here and if you can contribute, it would be greatly appreciated!

The 5K is a good excuse to get out on the roads before sitting to have a good turkey dinner. It is also an opportunity to benefit an organization doing worthwhile work, Best Buddies!

Passionate Runner: Feed Logistics

another in a series of podcasts on running, this one more on the logistics of the recent feed issue. A desktop somewhere hit the podcast 18,000 times for only 45 seconds a time and thereby triggered other things that interrupted the feed. Hopefully those are resolved now.

Time: 3 minutes, 25 seconds



MP3 File

Passionate Runner: Personalized Plans

another in a series of podcasts on running this one responding to a runner from Atlanta looking for a 10K plan to use for 8 weeks.

Time: 5 minutes, 11 seconds



MP3 File

Runners Beware: ATT USATF Survey

Interesting survey in the email today from USATF for AT&T. The instructions for the survey provide a password which after you make the input with your email address thanks you for subscribing to updates from AT&T.

Excuse me! I was doing them a favor to complete a survey. I was not subscribing to AT&T for updates.

I answer a few more questions and then get a "Thank you for participating, there are no further questions, your profile does not match the interests of our client." or something like that.

Thank you! I appreciate the shortness of the questions but not the shortness of the response.

Passionate Runner: Reader Response - HS Pressure

another in a series of podcasts on running, this one responding to a mother of a high school freshman. He had completed cross country with some success and wants to play basketball. His cross country coach is pressuring him to run indoor track. What to do?

Time: 8 minutes, 4 seconds



MP3 File

Hipcast - feed problems

For readers/listeners of Passionate Runner, apparently Hipcast, the podcast service I use is having a problem with the feed for this series. iTunes has the 10/7/07 posting but nothing since then and is returning an 8006 error when I try to update the podcast.

I have queries into them and am hopeful to get this resolved soon. In the meantime, the posts here can still be downloaded and listened to.

thanks for your patience!


Note: Feedburner is reporting this when I use the troubleshooter

Server returned HTTP Error 500: There was a problem retrieving the feed:
com.burningdoor.rsspp.resource.impl.HttpConnectionException: Error getting URL: 404 - Not Found

If anyone has any advice on how to resolve this, your help will be appreciated greatly!

Passionate Runner: John L Parker

another in a series of podcasts on running this one reflecting on an article in the December issue of Runner's World with an interview of John L Parker, Jr. author of "Once a Runner" and the long awaited sequel "Again to Carthage".

Time: 3 minutes, 54 seconds



MP3 File

Ryan Shay - 1979-2007

The autopsy results remain outstanding to explain why such a runner, such a winner, just collapses and leaves us all so suddenly.

Passionate Runner: Life Long Running

another in a series of podcasts this one reflecting on an article in the December issue of Runner's World covering the 5 secrets of life long running.

Time: 7 minutes 3 seconds



MP3 File

Note: has anyone else had trouble finding an article on Runner's World? It seems they don't put all the print issue online.

Again to Carthage - John L Parker

The long awaited sequel to Once A Runner is coming, finally. Runner's World has an interview and an excerpt from the novel Again to Carthage.


The book is available as a pre-order from Amazon.

Found Amby Burfoot's review of Again to Cathage here

Passionate Runner: PodCamp Halloween

another in a series of podcasts on running this one recounting the weekend at PodCamp Boston 2 and running on Halloween.

Time: 5 minutes, 36 seconds



MP3 File

Pacers - Wamps - Hopkinton Club Run 10/21/07

The recap including pictures from the joint club run today can be found here

Project Hope

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 more about this remarkable program in Runner's World.

Read the kid's blog here

Passionate Runner: Runner Response - Mental Exercises

Another in a series of podcasts on running, this one a response to a runner who around mile 19-20 found it justifiable to walk but then found it easier to walk there after. The question is: Are there some mental exercises to help this situation? Short Answer: Yes.

Time: 8 minutes, 43 seconds



MP3 File

Links:

To the foot exercises referenced in the podcast

To my other writing and podcasts on the FIRST Plan

To all the podcasts

Why do we run?

Found this good quote from Joe Weissbard writing at (Not) Your Average Joe

... 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

Why cross country is a team sport!

From Joan Nesbitt Mabe writing at the Carrboro Athletics Club blog (where she coaches) on how much cross country is a team sport:

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.

Ask the Coach

I have mentioned during several of the podcasts that I am open to hear from you, how you are running and answer your questions on running strategy, workouts, etc.

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.

Passionate Runner: Tale of Two Runners

Another in a series of podcasts on running, this one focusing on an observation of two runners passing on the road while my wife and I were out for our walk. This gets into good miles versus bad miles, patience and gradual progressions.

Time: 7 minutes, 11 seconds



MP3 File

Passionate Runner: What is Speed?

Another in a series of podcasts on running, this one continuing a conversation with another runner from the Tupleo, Mississippi area. He has been running for three years and wants to know if he can get faster.

Time: 6 minutes, 26 seconds



MP3 File

Notes:
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

speed/pace

tempo

distance

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.

Marathon Growth No Good

Phillip Hersh has a compelling argument for a smaller marathon field in Chicago. Granted they had unique weather this year but should 45,000 folks really be running a marathon?

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?

Tufts 10K - Top 50 runners at 6 miles

In a light rain, I managed to get a spot near the 6 mile marker, to view the runners as they came by.



Enjoy!

Tufts 10K: The Middle of the pack at the start

The announcer gets annoying but this captures the spirit of about 5,000 women beginning to run the 31st Tufts 10K today in Boston, MA.




Enjoy!

Passionate Runner: Reader Response, Tupelo

another in a series of podcasts on running this one responding to a high school runner from Tupelo, Mississippi who just found they have a stress fracture and is looking for help to make it through the injury period

Time: 8 minutes, 6 seconds



MP3 File


Note: I think I mis-spoke during the podcast calling it Tupelo, Missouri... oops, major mistake. Tupelo, Mississippi is the birthplace of Elvis Pressley

Southeast Medical Center 5K

Join us for the Southeast Medical Center 5K road race and walk to benefit scholarship funds at East Bridgewater High School. Post-race festivities include refreshments, music, and awards ceremony.

Course:
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.
USATF sanctioned.

For a printable race application or to register online

Southeast Medical Center 5K
Sunday, October 28, 2007

8:30 am

East Bridgewater High School
11 Plymouth Street
East Bridgewater, MA

Passionate Runner: Begin Anew 2

another in a series of podcasts on running, this one on my second run in the recovery process; with new shoes, laces tied, walking the stairs at work, etc.

Time: 5 minutes, 11 seconds



MP3 File

Links referenced during the podcast:

Tying your shoe laces properly to run

Foot care basics, including alternating shoes

Passionate Runner: Beginning Anew

another in a series of podcasts on running, this one reflecting on the first run coming back from an injury, not a good run but a great one as it is the start of running again.

Time: 3 minutes, 51 seconds



MP3 File

My previous writing on the FIRST program

Route Mapping Survey - results due back today

Reminder: your survey results due today!

The original post can be found here.

Here are the questions that you can provide answers for to make our comparison of the currently 5 different web sites to map your running route.

For each site you can use the same set of six questions.

Be sure to include the site name with each set of your responses.

Site name:_____________________

Q1 - How easy was it to create your short (1 - 5 mile) run?
Easy, Okay, Hard (select one)

Q2 - How easy was it to create your long (6 - 26 mile) run?
Easy, Okay, Hard (select one)

Q3 - Can you name this route?
Yes, No (select one)

Q4 - Can you share this route?
Yes, No (select one)

Q5 - Would you recommend using this site?
Yes, No (select one)

Q6 - Why?
(please add some specifics that you liked or did not like about this site.)

What are the five sites?

• MapMyRun
• FavoriteRun
• WalkJogRun
• Gmap Pedometer
• USATF's "America's Running Routes"

Please send all responses to me (shersteve at gmail dot com) by Sep 23th!

I'll compile the results and publish them before the end of September.

Thanks for your help in this!

A day of silence

Remembering 9/11/2001

Want to help answer the question on stretching before you run?

USATF is conducting a study to determine the effect of pre-run stretching on running injuries. The purpose of the study is to determine specifically if pre-run stretching of the three major leg muscle groups is beneficial for overall injury prevention or reduction. The study is not examining in-run or post-run stretching.

Background

Many studies have been conducted to understand the impact of stretching or warm-ups on the risk of injury, but with conflicting results. A broad review of "stretching" has not conclusively determined whether a pre-run static stretch protects runners from injury during their routine training. See the Study Protocol for more information.

Getting Involved

We are soliciting volunteers to participate in this study. Each participant will be randomly assigned to stretch or not to stretch before their usual running routine. Those assigned to stretch will follow a detailed protocol of stretches of the hamstring, quadricep and calf muscles for a total of 4 minutes over a period of 3 months. Participants are free to stretch as they normally would (e.g., post-run cool-down stretching), except during the pre-run period (when they must following the "stretch" or "no-stretch" protocol).

Find more details and the registration process here.

Passionate Runner: Route Mapping Tool Survey

another in a series of podcasts on running, this one looking for participation to gather feedback on at least five websites that allow you to create a map of your running route so you can find out how long it is, share it, etc.

Time: 5 minutes, 26 seconds



MP3 File


Here are the questions that you can provide answers for to make our comparison of the currently 5 different web sites to map your running route.

For each site you can use the same set of six questions.

Be sure to include the site name with each set of your responses.

Site name:_____________________

Q1 - How easy was it to create your short (1 - 5 mile) run?
Easy, Okay, Hard (select one)

Q2 - How easy was it to create your long (6 - 26 mile) run?
Easy, Okay, Hard (select one)

Q3 - Can you name this route?
Yes, No (select one)

Q4 - Can you share this route?
Yes, No (select one)

Q5 - Would you recommend using this site?
Yes, No (select one)

Q6 - Why?
(please add some specifics that you liked or did not like about this site.)

What are the five sites?

• MapMyRun
• FavoriteRun
• WalkJogRun
• Gmap Pedometer
• USATF's "America's Running Routes"

Please send all responses to me (shersteve at gmail dot com) by Sep 23th!

I'll compile the results and publish them before the end of September.

Thanks for your help in this!

Big Apple runs for the Fall

The local running group, Norfolk County Pacers, runs routes starting from the Big Apple, Wrentham, during the fall and it is hilly but quite good scenary to run with.

There are two major loops we use. The ten milers use the short one to start. They should come by the parking lot about the time the 7 milers are ready to go and they can join for the long loop. The 3 milers start last and do the short loop which should put them all on the last approach to the Big Apple about the same time.

This arrangement of overlapping loops can make for a less lonely run.

The short loop:



The long loop:


The Pacers running route page

Yea, it is a green light

green traffic light, originally uploaded by flrnt.

The doctor visit today was a good one. She said the MRI confirmed a bone bruise and that it looked to be healing. It certainly feels like it is getting better. She said I could run again when I felt it would be ready to go. She also said to take it easy coming back.

Yes, indeed. Coming back is a good thing. Taking it easy after sitting on the sidelines for so long won't be a problem.

I was patient enough to wait this one out, I can be patient enough to take it easy coming back.

So October 1 seems like a good date to start again, assuming the ankle feels even better by then.

Halleluiah!

Free running workshop, registration required

I just received an email from Rachel Kagno, Public Affairs at Newton-Wellesley Hospital to share this notification. So as part of our "public service effort", here goes!

Do you want to start running? Are you getting ready for your first race? Do you
want to improve your performance?

On Saturday, September 8 from 10:00am to 12:00pm, sports medicine experts from
Newton-Wellesley Hospital will host Running Strong: Train Smart - Run Well, a
free program for beginner to intermediate runners. The event will be held in the
Hospital's Shipley Auditorium, 2nd floor, 2014 Washington Street, Newton.

This free workshop is designed to provide beginner runners with the tools to
develop a program for a sound running foundation. Intermediate runners will have
the opportunity to develop smoother and more efficient running mechanics.
Participants will take an active part in the workshop in a learn-by-doing format
- so come dressed to run.

Newton-Wellesley Hospital's Running Strong Series is offered periodically
throughout the year to help athletes avoid injury and maximize performance.
Newton-Wellesley Hospital, which is located at the Boston Marathon's 17 mile
mark, is an official medical provider of the Boston Marathon and partner with
the Boston Athletic Association, providing pre and post-marathon services to
athletes. Newton-Wellesley sponsors the Athletes Village Medical Tents, which
house medical professionals to provide treatment for runners and spectators.

Registration is required. To reserve your seat for this free workshop, register
online at www.nwh.org/runningstrong, or call
The Runner's Line at 617-243-6383.

Mission Possible

Join a great run for a great cause: the Mission Possible Holliston 5K road race.

All proceeds will be used to rebuild Goodwill Park in Holliston.

Features DJ, raffle, refreshments and kid's fun run.

Sunday September 16th, 2007.

Registration at 8:30am, race starts at 9:30am.

Holliston High School.


For online or mail-in registration and more information, please go to www.missionpossibleholliston.org

Feed the Need

FEED the Need will be sponsoring its 3rd annual family 5k race/walk on September 22.

Free T-shirts will be offered to the first 100 registered participants.

The registration fee is 25 canned or non-perishable goods or $15.

Registration will be available at www.feedtheneed.org or from 7-8am at the race site.

The race will begin and end at the LDS Church located at 91 Jordan Road in Franklin.

There will be children’s activities, race prizes and free refreshments.

ALL proceeds go to the Franklin Food Pantry.

For any questions, please contact Krystal Whitmore at k.whitmore at comcast dot net

Passionate Runner: Exercise 4 the brain

another in a series of podcasts on running, this one talking about a NY Times article (free registration required) that shows research proves exercise is good for the brain.

Time: 5 minutes, 10 seconds



MP3 File

Passionate Runner: Worst Thing About Running

another in a series of podcasts on running, this one expanding upon Mike Antonucci's posting on the Complete Runner Network about what the worst thing about running is.

Time: 4 minutes, 42 seconds



MP3 File


I have been sitting on the sidelines myself with an injury and I am not looking forward to the comeback road for the reason that the pace and conditioning will not be there. However, I will be RUNNING again and taking it slow and easy building gradually will make it worthwhile. Eventually the day will come when I can do what I used to (pre-injury). In the meantime, I need to make the comeback slow and careful to avoid a repeat. The absolutely worse thing is NOT being able to run.

Inspired by the Complete Running Network posting by Mike Antonucci on "The Worse Part of Running"

Passionate Runner: Response to a new Listener

another in a series of podcasts on running, this one responding to a new listener who is trying a marathon this October and has a couple of questions.

Time: 7 minutes, 42 seconds



MP3 File

My prior writing on the FIRST Plan

Passionate Runner: Local Runner Letter

another in a series of podcasts on running, this one responding to a local MA runner who is struggling with inconsistancy and wants to prepare for the Tufts 10K. The Tufts 10K runs in Boston in October.

Time: 5 minutes, 42 seconds



MP3 File

Cool Running has a nice article on the Tufts 10K

My writing on the FIRST Plan

Passionate Runner: Feedback on the FIRST Plan

another in a series of podcasts on running, this one focusing on a letter from a reader who has had success with the FIRST Plan in dropping her marathon time 12 minutes.

Time: 3 minutes, 51 seconds



MP3 File

My writing on the FIRST Plan can be found here.

Furman Insttitue of Running and Scientific Training (FIRST)

Passionate Runner: Carolyn with Music on the Run

Another in a series of podcasts on running, this one featuring an interview with my daughter Carolyn who loves to run listening to music.

Time: 5 minutes, 31 seconds



MP3 File

Carolyn's current favorite album to listen to while running
Matchbox 20 - Mad Season

Reconciled and adjusted

As I was checking out my postings and reconciling between the blog posts and podcasts, I found a couple of posts here that did not officially make it to the podcast queue on iTunes.

Oops, I need to watch my process steps more carefully.

Sorry about that, I'll try to be more careful as I go forward.

PodCamp Boston 2 - October 26-28, 2007

PodCamp Boston 2 is rapidly approaching. We are into August and October 26-28 feels like it is just around the corner.

It was a great event last year and I expect this year to be even more so.

There are already 290 registered for this event.

Are you in New England? You should consider participating!

Even if you are outside the Boston metro area, this should be a good excuse to get here and participate!

The PodCamp website with additional info can be found here:


Register here:




Technorati Tags: podcamp, PodCamp Boston, podcast

Carrboro Athletics Club

Carrboro Athletics Club is an elite running club in North Carolina. The club is now coached by Joan Nesbit Mabe. I had found Joan's blog some time ago and followed her frequent postings. Her recent post highlights a post on the Carrboro site which I had not been aware of.

Give it a visit. You can always learn something from an elite athlete, even if you can not duplicate their workouts or results.

Amby Burfoot on the new Ad campaigns

Amby Burfoot chimes in on the new ad campaigns. Read what he says and feel free to comment on his blog.

This brings to mind the pix I posted in April: here, here and here. Oh, and here and here.

Confession

The podcasts have been more erratic than I'd like them to be. I have not been running since May due to a suspected stress fracture that time and limited activity has not healed. I am going to the doctors next week.

Finally you say. So does my wife.

As the summer winds down, the prioritization should rekindle a more regular stream of posts and podcasts here. I thank you for your patience and understanding.