I had a good run tonight.
1.5 miles and it is getting easier.
I am looking forward to 2 on Thursday and then 3 on Sunday.
Thursday will be good. I can chase my shadows in the neighborhood around TriCounty where the Pacers do the hill workout. Company or no, I'll be out for my two. Maybe Punxsutawney Phil's got a cousin in the neighborhood?
Sunday will be the first time for three on this recovery plan. I felt like I could have gone that far last Sunday but held back to stick to the plan. One thing I do not want to do is to go too far too fast and have a relapse.
It feels so good to run!
May the roads/trails be kind to you!
Tuesday, January 30, 2007
Sunday, January 28, 2007
Alan Webb's High School Mile Record - Video
Via this posting on the Complete Running Network, check out the YouTube video of Alan Webb running 3:53 as a high school miler to break Jim Ryan's long standing record.
Well worth watching. He exhibited patience and self control to run a great race.
Technorati Tags: Alan Webb, Complete Running Network, YouTube
Well worth watching. He exhibited patience and self control to run a great race.
Technorati Tags: Alan Webb, Complete Running Network, YouTube
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Thursday, January 25, 2007
Will the hills be alive tonight
with the sound of running feet? That was how I opened an email to my fellow runners amongst the Norfolk County Pacers club looking for confirmation if anyone was going to run tonight. Alas, there was no response so I ran alone in the cold.
I get bonus points for doing so right?
The cold front is roaring into New England this evening dropping the temp to single digits and the wind chill to negative territory. Appropriately layered, heading into the wind going out, coming back was easy. I actually had a section of the run where I felt normal (as opposed to struggling to get back into condition). So that felt good!
It can't be cold when you get a good run in.
May the roads/trails be kind to you!
I get bonus points for doing so right?
The cold front is roaring into New England this evening dropping the temp to single digits and the wind chill to negative territory. Appropriately layered, heading into the wind going out, coming back was easy. I actually had a section of the run where I felt normal (as opposed to struggling to get back into condition). So that felt good!
It can't be cold when you get a good run in.
May the roads/trails be kind to you!
Tuesday, January 23, 2007
Running Plans
Want to run a race but not sure how to plan for it.
There are many plans. All have some basics in common.
Some have strengths and weakness compared to another plan.
You may have heard that one friend used this one, another used that one.
Which one is good for you is the real question!
A dialog with an experienced runner can help narrow the choices.
I, for example, could help you do that.
Or you could follow any one of a number of plans.
John Bingham has a series of plans for every level of runner here.
The real key is to pick a plan. Follow it.
Document along the way what you did and how it went.
When you have completed the race, look back over what you have done and see how well it worked for you.
If it worked well, don't change. There is no need to keep up with the Jones.
If it didn't work for you, then talk with someone about it.
For example, leave me a comment or send me an email.
More than 30 years of running is what I call experience.
May the roads/trails be kind to you.
There are many plans. All have some basics in common.
Some have strengths and weakness compared to another plan.
You may have heard that one friend used this one, another used that one.
Which one is good for you is the real question!
A dialog with an experienced runner can help narrow the choices.
I, for example, could help you do that.
Or you could follow any one of a number of plans.
John Bingham has a series of plans for every level of runner here.
The real key is to pick a plan. Follow it.
Document along the way what you did and how it went.
When you have completed the race, look back over what you have done and see how well it worked for you.
If it worked well, don't change. There is no need to keep up with the Jones.
If it didn't work for you, then talk with someone about it.
For example, leave me a comment or send me an email.
More than 30 years of running is what I call experience.
May the roads/trails be kind to you.
Sunday, January 21, 2007
wind chilled
It was COLD this morning, old man winter has finally arrived in New England. Temp in single digits and wind chill in sub-zero area. Did that stop the runners?
No.
Several of the Pacers were out and about for a long run (10) and the short run (3). I am still working my way back and was scheduled for only two today.
I headed out into the wind for one mile and turned around to return the same way with the breeze at my back so I could warm up.
Dolores and I went for our walk after I returned from the run. The cold was bothering her so we cut our route short and got our coffee with two miles instead of four.
Yes, it is cold!
Can't complain too much as this is the first cold this winter. Yes, global warming is here!
No.
Several of the Pacers were out and about for a long run (10) and the short run (3). I am still working my way back and was scheduled for only two today.
I headed out into the wind for one mile and turned around to return the same way with the breeze at my back so I could warm up.
Dolores and I went for our walk after I returned from the run. The cold was bothering her so we cut our route short and got our coffee with two miles instead of four.
Yes, it is cold!
Can't complain too much as this is the first cold this winter. Yes, global warming is here!
Wednesday, January 17, 2007
Cold run
Less than 20 degrees F with a wind chill further below that when I went out the door to run tonight.
Why?
It was the first time I was scheduled to run two miles in the recovery plan. Why let a little cold air stop me.
You're crazy!
No, I prefer dedicated, or passionate, determined, focused... almost anything along that line before crazy.
I still think you're crazy.
You are entitled to your opinion.
May the roads/trails be kind to you, especially in the cold.
Why?
It was the first time I was scheduled to run two miles in the recovery plan. Why let a little cold air stop me.
You're crazy!
No, I prefer dedicated, or passionate, determined, focused... almost anything along that line before crazy.
I still think you're crazy.
You are entitled to your opinion.
May the roads/trails be kind to you, especially in the cold.
Tuesday, January 16, 2007
A coaching I will go (reprise)
I finally completed the take home exam from the USA T&F Level 1 course I took in March. I had scheduled to do the exam a couple of times earlier but something got in the way. Finally scheduled time on the train (instead of reading) to work through the exam. Doing the second pass on the train was more difficult so this past weekend, I set up the dinning room table and laid out the text and exam. I took a couple of sections at a time and worked my way through it.
One question is not covered in the text. Googling for an answer helps to clarify what they are looking for but the question is bogus. It is looking for only one answer and yet two of the choices are exactly the same. A third has the same words in a different order. Order happens to be important but this one is not the proper order. The fourth answer is a throw-away. I am leaving it blank expecting it to be removed from the exam. If not, oh well. I know what they were looking for but the question was a quality problem.
Results should be back in about 6-8 weeks they say.
I am confident. Only one of the 200 questions is a problem (as noted). I knew many of them on the first pass and figured out the remainder (including proofing those from the 1st pass) during the second pass.
Transferring the answers to the fill in the dots score sheet was the last thing I did today. It goes in the mail tomorrow.
One question is not covered in the text. Googling for an answer helps to clarify what they are looking for but the question is bogus. It is looking for only one answer and yet two of the choices are exactly the same. A third has the same words in a different order. Order happens to be important but this one is not the proper order. The fourth answer is a throw-away. I am leaving it blank expecting it to be removed from the exam. If not, oh well. I know what they were looking for but the question was a quality problem.
Results should be back in about 6-8 weeks they say.
I am confident. Only one of the 200 questions is a problem (as noted). I knew many of them on the first pass and figured out the remainder (including proofing those from the 1st pass) during the second pass.
Transferring the answers to the fill in the dots score sheet was the last thing I did today. It goes in the mail tomorrow.
Sunday, January 14, 2007
Getting there
The mile today was timed in 9:10.
Last week it was 9:40.
Two weeks down. 6 miles. Another 15-20 miles of walking in the last three weeks, weight work three days each week. It's happening.
Two data points don't make for a trend but I like what I see and even better, I like how I feel to be running again.
Patience... the road will be open.
May the roads/trails be kind to you!
Last week it was 9:40.
Two weeks down. 6 miles. Another 15-20 miles of walking in the last three weeks, weight work three days each week. It's happening.
Two data points don't make for a trend but I like what I see and even better, I like how I feel to be running again.
Patience... the road will be open.
May the roads/trails be kind to you!
Thursday, January 11, 2007
Cold tonight
Yes, this is more like a New England winter today. The temp has dropped to about 28 F for running this evening. It apparently won't last long as it is reported to be in the mid-40's and rainy for the weekend.
The mile was okay. My legs were stiff from sitting most of the day and on the train home. I took it easy to start and the kinks got out of the legs eventually.
Stay warm.
May the roads/trails be kind to you!
Technorati Tags: run, running, RBF, CRN
The mile was okay. My legs were stiff from sitting most of the day and on the train home. I took it easy to start and the kinks got out of the legs eventually.
Stay warm.
May the roads/trails be kind to you!
Technorati Tags: run, running, RBF, CRN
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Tuesday, January 09, 2007
Easy Mile
Caught a late train out of Boston tonight but once home, and changed, the mile was easy. This is good. The mile Thursday should also be easy. This tells me all is going well thus far and I'll be able to up the mileage according to plan next week,
May the roads/trails be kind to you!
May the roads/trails be kind to you!
Monday, January 08, 2007
Franklin Area - Beginning Runners
If this new year, you made a resolution to start running, then there is no time like the present to do so. I can help by providing some guidance and company as you begin to run.
I am coming back from a 4-month layoff. I will be running slowly. I will be running three days a week.
Yes, three days is sufficient training when one includes some pace work, one does some tempo work and one does some distance. Now, starting out at the bottom, only a single mile at a time, we won't worry about the different workouts until we build a base level of fitness. For me, that means you should be able to run about 3-4 miles comfortably. And no, I don't expect that will happen over night.
My current schedule is laid out here. You are welcome to join me. The times and locations of our runs can be found on the Norfolk County Pacers web site.
Drop me a line or comment so I will know to look for you.
May the roads/trails be kind to you.
I am coming back from a 4-month layoff. I will be running slowly. I will be running three days a week.
Yes, three days is sufficient training when one includes some pace work, one does some tempo work and one does some distance. Now, starting out at the bottom, only a single mile at a time, we won't worry about the different workouts until we build a base level of fitness. For me, that means you should be able to run about 3-4 miles comfortably. And no, I don't expect that will happen over night.
My current schedule is laid out here. You are welcome to join me. The times and locations of our runs can be found on the Norfolk County Pacers web site.
Drop me a line or comment so I will know to look for you.
May the roads/trails be kind to you.
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Sunday, January 07, 2007
Recovery plan
This is my recovery plan as I get started running again. This uses the three-day FIRST Plan with running on Tuesday, Thursday and Sunday. You can see that the mileage builds gradually each week. Dates shown are for the week ending. My running log week begins Monday and ends Sunday.
The three miles this week felt better than I thought they would (fearing the worst).
I supplement this running with a walk with Dolores on Sat and Sunday mornings.
I schedule for some free weight work on Mon-Wed-Fri mornings as soon as I get up.
Hopefully, this will keep me healthy as I come back up to some mileage.
Saturday, January 06, 2007
Mileage log available
| I have redone my Excel spreadsheet for the new year and have a clean copy if you would like one to track your miles run. The main sheet allows for the entry of the miles on the date. The second and third sheets are charts built with automatic calculations to show the miles per week and days run per week. If you would like a copy, let me know via comment or email and I'll send it to you. May the roads/trails be kind to you! |
Thursday, January 04, 2007
Second Mile
One other Pacer made it to the workout tonight. We did the warm up loop together and caught up on what's happening with each other. The mile was not long enough but we made it work.
So far so good. No problem with the knee.
Definitely out of shape but the mile has been good thus far. While the urge is to do more, I'll be patient and progress gradually.
May the roads/trails be kind to you!
So far so good. No problem with the knee.
Definitely out of shape but the mile has been good thus far. While the urge is to do more, I'll be patient and progress gradually.
May the roads/trails be kind to you!
Tuesday, January 02, 2007
Running again
After getting clearance to run, I am running again.
Today, the first run of the new year, starting from the bottom, I'll be working my way up slowly and gradually to get back to running the 6-10 miles I could do.
Today, one mile.
As hard as it was to do only one, it feels good!
If you know what I mean, there's nothing more to say.
May the roads/trails be kind to you.
Today, the first run of the new year, starting from the bottom, I'll be working my way up slowly and gradually to get back to running the 6-10 miles I could do.
Today, one mile.
As hard as it was to do only one, it feels good!
If you know what I mean, there's nothing more to say.
May the roads/trails be kind to you.
Monday, January 01, 2007
Saturday, December 30, 2006
MapMyRun reminder
While out of town and visiting friends, MapMyRun comes in handy to figure out how long our walking route is. Turns out this particular one is 3.6 miles.
A good walk.
Rolling hills.
Farmland.
Ripe earthy farm smells.
The sky is gray and overcast so it is not a good picture day. The forecast is for more sun tomorrow so hopefully it will be a better day for picture taking.
A good walk.
Rolling hills.
Farmland.
Ripe earthy farm smells.
The sky is gray and overcast so it is not a good picture day. The forecast is for more sun tomorrow so hopefully it will be a better day for picture taking.
Monday, December 25, 2006
Sunday, December 24, 2006
Covey:Blogging :: Sherlock:Coaching
From Mike Sanders who is also reading The 8th Habit by Stephen Covey, I find this posting on the whole person paradigm.
While Mike has made the analogy of Covey to blogging, I will extend the analogy to coaching. I think I used the proper analogy reference markers. If I did not, please feel free to correct me.
A coach needs to deal with the whole person to be successful. I will continue this line of thought specifically with reference to athletic coaching but I believe it can be done as well for personal coaching.
Mike writes: "The Whole-Person Paradigm recognizes that people are four dimensional - body, mind, heart and spirit. He maintains that all philosophy and religion, both Western and Eastern from the beginning of recorded time recognizes the same four dimensions physical/economic, the mental, the social/emotional and the spiritual."
Every athlete should be seen by the coach as a whole person. They come to the track, the field, the court, etc. with some basic talent or ability. They have an endowment of genes that can not be changed but can be developed to its fullest. There are physical limits to an athletes' development and the gene pool brings the primary one.
The capability of the athlete to accept advice, to set their own goals, to execute the plan (their training routine) is next in line. Their willingness is paramount. You, the coach, cannot motivate them. The motivation needs to come from within the athlete. The coach can develop an understanding of what is possible and help the athlete to work towards that goal but if you (the coach) think your going to motivate the athlete, or you (the athlete) think that the coach will motivate you: you both have the wrong idea.
The relationship between the coach and athlete needs to be open and honest. The world outside of the gym, off the track, wherever you are developing the physical part needs to be dealt with as well. This is part of the holistic approach. If something is going wrong elsewhere, it will affect the performance in either the practice or the competition. A careful balance between the inside (athletic world) and the outside (real world) needs to be kept. Ignoring this relationship will mean eventual disaster for the athletic relationship, if not also for the real world.
The holistic approach for coach and athlete can bring great satisfaction.
Note: this was found in draft and originally set for publication on Steve's 2 Cents on 12/26/04. Yes, two years ago. How embarrassing? On the one hand, I thought I managed my drafts well. Clearly this one slipped through. On the other hand, still a valid posting. I moved the draft to post here as this is the more appropriate place. Passionate Runner did not come into being until March 12, 2005.
While Mike has made the analogy of Covey to blogging, I will extend the analogy to coaching. I think I used the proper analogy reference markers. If I did not, please feel free to correct me.
A coach needs to deal with the whole person to be successful. I will continue this line of thought specifically with reference to athletic coaching but I believe it can be done as well for personal coaching.
Mike writes: "The Whole-Person Paradigm recognizes that people are four dimensional - body, mind, heart and spirit. He maintains that all philosophy and religion, both Western and Eastern from the beginning of recorded time recognizes the same four dimensions physical/economic, the mental, the social/emotional and the spiritual."
Every athlete should be seen by the coach as a whole person. They come to the track, the field, the court, etc. with some basic talent or ability. They have an endowment of genes that can not be changed but can be developed to its fullest. There are physical limits to an athletes' development and the gene pool brings the primary one.
The capability of the athlete to accept advice, to set their own goals, to execute the plan (their training routine) is next in line. Their willingness is paramount. You, the coach, cannot motivate them. The motivation needs to come from within the athlete. The coach can develop an understanding of what is possible and help the athlete to work towards that goal but if you (the coach) think your going to motivate the athlete, or you (the athlete) think that the coach will motivate you: you both have the wrong idea.
The relationship between the coach and athlete needs to be open and honest. The world outside of the gym, off the track, wherever you are developing the physical part needs to be dealt with as well. This is part of the holistic approach. If something is going wrong elsewhere, it will affect the performance in either the practice or the competition. A careful balance between the inside (athletic world) and the outside (real world) needs to be kept. Ignoring this relationship will mean eventual disaster for the athletic relationship, if not also for the real world.
The holistic approach for coach and athlete can bring great satisfaction.
Note: this was found in draft and originally set for publication on Steve's 2 Cents on 12/26/04. Yes, two years ago. How embarrassing? On the one hand, I thought I managed my drafts well. Clearly this one slipped through. On the other hand, still a valid posting. I moved the draft to post here as this is the more appropriate place. Passionate Runner did not come into being until March 12, 2005.
Saturday, December 23, 2006
Adjust the schedule
Our normal walk won't happen this morning.
The rain is more than on the plains in Spain.
It is all over New England.
No worry, it is not the end of the world!
We can walk later this afternoon.
The forecast says the rain should clear by then.
So sitting here on the 3-season porch, reading and writing now,
I am getting ready to walk later.
Read John Bingham's inspiring story on Active.com.
It may provide that extra incentive to change your schedule to get out the door.
The schedule is in your control. Make a good choice!
May the roads/trails be kind to you!
The rain is more than on the plains in Spain.
It is all over New England.
No worry, it is not the end of the world!
We can walk later this afternoon.
The forecast says the rain should clear by then.
So sitting here on the 3-season porch, reading and writing now,
I am getting ready to walk later.
Read John Bingham's inspiring story on Active.com.
It may provide that extra incentive to change your schedule to get out the door.
The schedule is in your control. Make a good choice!
May the roads/trails be kind to you!
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