Providence: St Pat's Finish Medal

Providence: St Pat's Finish Medal, originally uploaded by shersteve.

A close up of the finish medal from yesterday's St Pat's 5K Race held down in Providence, RI.

A great event, well executed and for the first time run, it attracted about 2600!

I was waiting patiently for the results to be posted to CoolRunning and shortly after they were, I also received a personalized email with my specific results. Nicely done!

I'll likely return next year. It was a great experience!

St Pat's 5K - Providence, RI

I ran the St Pat's 5K down in Providence, RI today for a good timed workout. It was a good course, out and back. Slightly uphill going out and then on the turn around but the best part was the slight downhill all the way back.



Rough estimates for my splits were
first mile - 8:20
second mile - 8:20
third mile - 8:00

See that downhill came in handy!

The gun time at the finish was 26:02. I estimate about 40-45 seconds lost at the start between the gun and crossing the actual starting line. The chip time could come in at about 25:20 if my calculations are correct.

Not worrying much about it. This was a good first workout. I really haven't gotten into speed work yet as I have primarily still been building up the mileage and only in the past couple of weeks did I get 5 miles on Sunday. This result is great considering.

Have a good run today!

First track workout

Are you going to stagger to the start today? Or take the inside track with focus, originally uploaded by shersteve.

Are you going to stagger to the start today?

Or take the inside track with focus and determination?

I did my first track workout this morning. It felt a little strange at first. It has been several months since I was on a track. The ankle and new brace have continued to behave well. Knock on wood, I hope it continues that way.

I started with some simple strides working my way up a small ladder. 100-200-300-300-200-100. With a walk/jog recovery of the same distance for each step. Then I ran home from the track (another 2 miles) for a total workout of about 3.5 miles.

A good work out. I will sleep well tonight.

chased by a headless shadow

this provided more than enough focus to finish the run strong!

the face and effort is focused on finishing five miles!

the face and effort is focused on finishing five miles!, originally uploaded by shersteve.

Yes, the second week for 5 miles on Sunday. The ankle brace is continuing to do its thing. The ankle feels normal.

The run was good today. An out and back route, little breeze, warmer so I only needed the headband. I also rolled up my gloves and carried them most of the way. Helped to concentrate on good arm carry and good rhythm.

I'll run 3 on Tuesday, do some quarters for the first time on the track on Thursday and then go down to Providence for the St Patrick's 5K on Saturday. It won't be a race effort for me, just a good run in plenty of company.

If you are going to Providence, let me know and we can meet somewhere along the way.

Thank you!

thank you for taking the time to return my running wallet containing my ID and e, originally uploaded by shersteve.

To whomever picked this up downtown and took the time to return it to me. This is much appreciated.

I had dropped it when running last Thursday morning. I know I had it in my pocket at the corner of Summer and East Central. When I checked again on Wachusett it was gone. I completed my run, got into the car and retraced my route. As I went along Union, I was dismayed to find that the DPW crews were out street sweeping. Good for them and cleaning up the town but that also meant that if I had dropped it on Union, I had no chance of getting it back. It would have been gobbled up in the sweeper.

With it returned, it must have fallen out somewhere along East Central before I turned on Union.

Anyway, my thanks to the person who picked it up and was kind enough to return it. Franklin does have fine people living here. Don't let anyone say otherwise!

5K uses Marathon finish line

By Boston Athletic Assocation

Contributed

Posted Mar 02, 2009 @ 04:31 PM

---

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