JointRun_10M_CheckCourse
Originally uploaded by nc_pacers.
When you head out the door each day, do you know where you're going?
Have you already determined your workout?
Are you going according to your plan?
Monday, April 02, 2007
Check Course
JointRun_10M_CheckCourse
Originally uploaded by nc_pacers.
When you head out the door each day, do you know where you're going?
Have you already determined your workout?
Are you going according to your plan?
Sunday, April 01, 2007
Joint Club Run - Post Run Discussion
After the runners from the Pacers, Hopkinton Running Club and Wampanoag Road Runners finished their 10, 6 and 3 mile routes, there was plenty to talk about!
It was a good day for running, a little cool (about 30 F) at the start but the sun was out and everyone seemed pleased to find their way back for refreshments and conversation.
It was a good day for running, a little cool (about 30 F) at the start but the sun was out and everyone seemed pleased to find their way back for refreshments and conversation.
Passionate Runner: Hill Workouts
one in a series for runners, this one focusing on hill workouts as part of your regular training.
Time: 5 minutes, 24 seconds
Text for this podcast was originally posted to Passionate Runner and be found here.
The article by Amby Burfoot in Runner's World that I referenced was from 2005, not 2006. You can read the full article online here.
Time: 5 minutes, 24 seconds
Text for this podcast was originally posted to Passionate Runner and be found here.
The article by Amby Burfoot in Runner's World that I referenced was from 2005, not 2006. You can read the full article online here.
Saturday, March 31, 2007
Busy Sunday
A joint club run has some of the Pacers heading to Hopkinton for the morning run. Then I head to Nashua, NH for a workout on the 5K run.
Updates (and pictures) later!
Updates (and pictures) later!
Friday, March 30, 2007
4 on the hills
It was supposed to be 50 F Thursday but didn't quite get there. The temp was dropping by the time we got out on the hills that night at Tri-County Regional Vocational in Franklin.
2 of us arrived together, both arriving late, I caught a later train than I should have (and it ran late to compound the matter), the other was slowed on the drive home due to a brush fire along the center media coming south bound on RT 495.
None the less, it was time to run. Late or not, we got started with the warm up loop. A one mile route down and around the hill through the neighborhood. We were just getting started on our first, when we saw 2 other Pacers running towards us. They had run over from the Horace Mann Middle school as their warm up. So 4 of us did the workout.
I only did a portion to target finishing the night with 4 miles. As you may recall, the full workout would be 5 miles. It was a chilly breeze but the workout went well.
It was good to have company to run the hills in daylight, at least to start. Hills are good for you.
May the roads/trails be kind to you!
2 of us arrived together, both arriving late, I caught a later train than I should have (and it ran late to compound the matter), the other was slowed on the drive home due to a brush fire along the center media coming south bound on RT 495.
None the less, it was time to run. Late or not, we got started with the warm up loop. A one mile route down and around the hill through the neighborhood. We were just getting started on our first, when we saw 2 other Pacers running towards us. They had run over from the Horace Mann Middle school as their warm up. So 4 of us did the workout.
I only did a portion to target finishing the night with 4 miles. As you may recall, the full workout would be 5 miles. It was a chilly breeze but the workout went well.
It was good to have company to run the hills in daylight, at least to start. Hills are good for you.
May the roads/trails be kind to you!
Wednesday, March 28, 2007
Passionate Runner: Running in the Dark Safely
one in a series of podcasts on running, this one focusing on 5 tips for running in the dark safely.
Time: 6 minutes, 38 seconds
The text for this podcast was originally published here.
Other writing on running in the dark can be found here and here.
May the roads/trails be kind to you!
Time: 6 minutes, 38 seconds
The text for this podcast was originally published here.
Other writing on running in the dark can be found here and here.
May the roads/trails be kind to you!
Tuesday, March 27, 2007
3 for Tempo Tuesday
2 other Pacer buddies joined me for 3 miles tonight. It was warm, 60 F and still light out. I ran with a long sleeve and shorts, left the flashlight and reflective vest in the car.
The conversational pace was good. It was a real workout for me. I am getting comfortable with 3 but the pace was going to be the key tonight. How long could I hold it?
Fortunately, as we were leaving the development and heading back to the parking lot, just about where I could have packed it in and shuffled home, we were also heading into a down hill stretch. Not a real big one, just a nice gentle down slope for 3/4 mile or so. Knowing this was ahead, I hung in there and focused on the big Pacer "P" on the back of the front runner's shirt.
Pacer. Pacer, Pace. Pace.
Rhythm. Stride. Breath. Maintain.
I was able to hang just off his shoulder and a stride or so back for safety sake. The road was not really wide and there was no sidewalk on our side. We managed to stay together, the third doing just about the same thing behind me, until we got to where the road flattened out and curved to the right. We checked for traffic and crossed over. That broke my concentration and I let them get a bit ahead of me for the last quarter mile or so.
I was huffing when I got in but it was a good run. Thanks for the company and pacing guys!
So the lesson for today; even when you think you may not have it, use the course. I used the down hill stretch to maintain contact with a minimum of effort. A great confidence builder as well as a great physical workout. It could not have been done alone!
May the roads/trails be kind to you.
The conversational pace was good. It was a real workout for me. I am getting comfortable with 3 but the pace was going to be the key tonight. How long could I hold it?
Fortunately, as we were leaving the development and heading back to the parking lot, just about where I could have packed it in and shuffled home, we were also heading into a down hill stretch. Not a real big one, just a nice gentle down slope for 3/4 mile or so. Knowing this was ahead, I hung in there and focused on the big Pacer "P" on the back of the front runner's shirt.
Pacer. Pacer, Pace. Pace.
Rhythm. Stride. Breath. Maintain.
I was able to hang just off his shoulder and a stride or so back for safety sake. The road was not really wide and there was no sidewalk on our side. We managed to stay together, the third doing just about the same thing behind me, until we got to where the road flattened out and curved to the right. We checked for traffic and crossed over. That broke my concentration and I let them get a bit ahead of me for the last quarter mile or so.
I was huffing when I got in but it was a good run. Thanks for the company and pacing guys!
So the lesson for today; even when you think you may not have it, use the course. I used the down hill stretch to maintain contact with a minimum of effort. A great confidence builder as well as a great physical workout. It could not have been done alone!
May the roads/trails be kind to you.
Monday, March 26, 2007
Boston's Race to Remember --- 5/27/07
I received an email (having participated last year) alerting me to the fact that:
Registration for the 2007 Boston’s Run To Remember is now open. Don’t miss out on the third running of this world class event taking participants on a beautiful, historic and scenic tour of downtown Boston.
Proceeds benefit Kids At Risk Programs throughout the City of Boston.It's a 5-mile road race. It's a half marathon through the city of Boston. It's a tribute. It's a celebration. It's a run to remember fallen heroes.
If you are going to run, let me know. We can meet somewhere there before or after the race.
Sunday, March 25, 2007
Spring Portrait
the first day of spring came and went already this week, I decided it was time to do a new set of portraits. A set to continue the main theme of Steve's 2 Cents, 2 heads are better than one, whatever...
I have set my self up for doing another set each season... oh well, such is the life!
Technorati Tags: portrait, spring, Steve's 2 Cents
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Passionate Runner: Marathon Preparations
One in a series of podcasts on running, this one focusing on the last couple of weeks before the marathon as you taper.
Time -> 4 minutes, 51 seconds
Other links of interest:
Marathon Mistakes - my blog posting and link to an article in Runner's World
Marathon preparations - my blog posting with links to articles preparing for Boston 2006
The night before the night before - sleep considerations
Running Boston, beware the downhill before Heartbreak!
Time -> 4 minutes, 51 seconds
Other links of interest:
Marathon Mistakes - my blog posting and link to an article in Runner's World
Marathon preparations - my blog posting with links to articles preparing for Boston 2006
The night before the night before - sleep considerations
Running Boston, beware the downhill before Heartbreak!
Wednesday, March 21, 2007
Passionate Runner: Layers in Winter
One of a series of podcasts on beginning running. This one focuses on the layers to wear to successfully run during the winter.
Time --> 5 minutes, 41 seconds
During the podcast I mention finding glittens. The glittens link is really at the National Running Center (not Road Runner Sports as mentioned in the podcast, oops!).
The basic text of this podcast was initially posted here at Passionate Runner on March 17, 2005 but first posted on Steve's 2 Cents on November 14, 2004.
Time --> 5 minutes, 41 seconds
During the podcast I mention finding glittens. The glittens link is really at the National Running Center (not Road Runner Sports as mentioned in the podcast, oops!).
The basic text of this podcast was initially posted here at Passionate Runner on March 17, 2005 but first posted on Steve's 2 Cents on November 14, 2004.
Tuesday, March 20, 2007
BiM - Bones in Motion
Saw this in a CRN posting.
Unfortunately, two problems with this: one it doesn't support the phones we currently use, two; rather expensive at about $10/month (US dollars). Compared to a watch or other GPS device, you purchase it and in some number of months, you have recovered your expense with the service it provides. Here, $10/month on going.
I have a separate user experience problem with their web site. It advertises a "free" online training log. Yes, it is free if you are a paid subscriber. I don't know about you but for me, if you have to pay to get something, then the something else they give you is not FREE.
But if you carry a phone with you on your run, this may be a consideration.
Sunday, March 18, 2007
Passionate Runner: The FIRST Plan
One in a series on beginning running. This one focuses on the FIRST Plan from the Furman Institute of Running and Scientific Training as published in Runner's World (Aug 2005).
Time: 6 minutes, 16 seconds
Additional writing on my running with the FIRST Plan can be found here.
The direct link to the FIRST Plan at Furman is here.
Time: 6 minutes, 16 seconds
Additional writing on my running with the FIRST Plan can be found here.
The direct link to the FIRST Plan at Furman is here.
Thursday, March 15, 2007
5 on the hills
Five Pacers braved the mixed precipitation to do the workout on the hills tonight. We broke into two groups, my group did a shorter workout. It was good to have company on the hills.
The weather had been light rain showers but of course, as we gathered in the parking lot the wind picked up, and the precip changed to mixed rain/snow. Undaunted, although complaining out loud, we headed out to get started. The mile warm-up (with multiple conversations going to catch up on business since we had previously gathered) went quickly.
Given the weather, we decided to do half miles rather than the shorter 3 tenths / 2 tenths splits we would normally run. Less stops would keep us warmer. This was a good choice. During the first one, the mixed precip stopped (someone was watching over us) and the remainder of the workout proceeded well.
Mile warm up, half mile hard, half mile easy, mile warm down; three miles total for my group.
The other group did the same warm up/warm down but did three half miles hard.
A good workout. The hills adding good resistance to the effort.
May the roads/trails be kind to you!
The weather had been light rain showers but of course, as we gathered in the parking lot the wind picked up, and the precip changed to mixed rain/snow. Undaunted, although complaining out loud, we headed out to get started. The mile warm-up (with multiple conversations going to catch up on business since we had previously gathered) went quickly.
Given the weather, we decided to do half miles rather than the shorter 3 tenths / 2 tenths splits we would normally run. Less stops would keep us warmer. This was a good choice. During the first one, the mixed precip stopped (someone was watching over us) and the remainder of the workout proceeded well.
Mile warm up, half mile hard, half mile easy, mile warm down; three miles total for my group.
The other group did the same warm up/warm down but did three half miles hard.
A good workout. The hills adding good resistance to the effort.
May the roads/trails be kind to you!
Tuesday, March 13, 2007
Happy Blogversary!!!
Two years ago, March 12, 2005, the first post appeared here.
What has changed in the last two years?
I have received my coaching certificate.
I started the Passionate Runner podcast series which is now available at iTunes.
There are miles to be run, let's go.
Welcome
I have been blogging since September 2004 and some of the posts were my thoughts on running. To make it easier for runners to find these posts, I have created this blog to focus on running.
I have been running for over 30 years so I some experiences to share, some advice to offer. I'll post my running thoughts, advice on running, good information on running, favorite links, etc.
I coached at the high school level for 6 years and left high school coaching only because I switched jobs (from substitute teacher to call center operator). The "real" business world provides a better income for the family but does not have the same time allowances that the teaching schedule did. I have been unofficially coaching myself and others since then so I never really "left".
If you have any passion about the running you do, then we have something in common and you should like what you find here.
If you want to start running, this will be a place to get some good advice.
Effective blogging is a two-way conversation. I look forward to your feedback. Feel free to comment or send me an email.
May the roads be kind to you!
I have been blogging since September 2004 and some of the posts were my thoughts on running. To make it easier for runners to find these posts, I have created this blog to focus on running.
I have been running for over 30 years so I some experiences to share, some advice to offer. I'll post my running thoughts, advice on running, good information on running, favorite links, etc.
I coached at the high school level for 6 years and left high school coaching only because I switched jobs (from substitute teacher to call center operator). The "real" business world provides a better income for the family but does not have the same time allowances that the teaching schedule did. I have been unofficially coaching myself and others since then so I never really "left".
If you have any passion about the running you do, then we have something in common and you should like what you find here.
If you want to start running, this will be a place to get some good advice.
Effective blogging is a two-way conversation. I look forward to your feedback. Feel free to comment or send me an email.
May the roads be kind to you!
What has changed in the last two years?
I have received my coaching certificate.
I started the Passionate Runner podcast series which is now available at iTunes.
There are miles to be run, let's go.
Monday, March 12, 2007
Sunday morning studio time
I missed a weekly podcast session due to a work commitment but got to the track this Sunday morning to record a couple more podcasts for the ongoing series on beginning running.
It is quiet. No one is around. A few birds can be heard in the background of my "studio" out on the Franklin High School track.
I feel comfortable there talking about running. If anyone saw me, they would see me talking and gesturing, which used to be a strange sight but these days, I could be in a phone conversation. Little do they know, I have my podcast kit in use.
I will be sketching out the series in a separate "summary" post. If you have any topics, or questions that your would like me to address, leave me a comment or send me an email.
May the roads/trails be kind to you!
It is quiet. No one is around. A few birds can be heard in the background of my "studio" out on the Franklin High School track.
I feel comfortable there talking about running. If anyone saw me, they would see me talking and gesturing, which used to be a strange sight but these days, I could be in a phone conversation. Little do they know, I have my podcast kit in use.
I will be sketching out the series in a separate "summary" post. If you have any topics, or questions that your would like me to address, leave me a comment or send me an email.
May the roads/trails be kind to you!
Sunday, March 11, 2007
Podcast: The warm-up
One in a series of podcasts on beginning to run. For this session I talk about the warm-up.
Time: 4 minutes, 35 seconds
Time: 4 minutes, 35 seconds
Podcasts: Beginning to Run Series
A series of podcasts on what to do as you begin to run and as you improve you running. The podcasts where they begin with "PR #" are the re-issued, enhanced version with music at the beginning and close.
Music featuring Matthew Ebel
PR #1 - starting running
PR # 2 - foot exercises
PR #3 - The Warm up
PR #4 - the FIRST Plan
PR #5 -
------------
Original podcast releases:
Session 1 - Setting the goal, deciding on the plan, and then execution
Session 2 - Basic foot exercises
Session 3 - The warm-up
Session 4 - The FIRST Plan
Session 5 - Layers for the winter
Session 6 - Marathon Preparations
Session 7 - Running in the dark
Session 8 - Hill running
Session 9 - Running in the heat
Session 10 - Track Intervals
Session 11 - Race Day - Final preparations
Session 12 - Foot Care Basics
Session 13 - Creating running routes
Session 14 - Tying your shoelaces
Session 15 - The blahs are okay
Session 16 - Response to question: Training for the race surface
Session 17 - Response to question: What are shin splints?
Session 18 - Running with a club
Session 19 - Music on the run
Session 20 - Intervals
Session 21 - Tempo Run
Session 22 - Calculating Your Pace
Session 23 - Distance run
Session 24 - My history - Part 1
Session 25 - My history - Part 2
Session 26 - Summer Road Race Ideas
Session 27 - Book Review - Running with the Buffaloes
Session 28 - Book Review - Once a Runner
Session 29 - Narcessians
Session 30 - RW's Best of Marathon Plan
Session 31 - Book Review - Harriers
Session 32 - Pace and Order
Session 33 - Carolyn with Music on the Run
Session 34 - Feedback on the FIRST Plan
Session 35 - Local Runner Letter
Session 36 - Response to a new Listener
Session 37 - Worst Thing About Running
Session 38 - Exercise for the Brain
Session 39 - Route Mapping Tool Survey
Session 40 - Beginning Anew
Session 41 - Beginning Anew 2
Session 42 - Reader Response, Tupelo MS
----- new feed started here forward ----
Session 43 - What is Speed? or Tupelo MS 2
Session 44 - Tale of Two Runners
Session 45 - Runner Response - Mental Exercises
Session 46 - PodCamp Halloween
Session 47 - Life Long Running
Session 48 - John L Parker Jr
Session 49 - Reader Response: High School Pressure
Session 50 - Reader response: Personalized Plans
Session 51 - Feed Logistics
Session 52 - Happy Feet
Session 53 - Running in cold, dark, winter
Session 54 - Birthday run
If you have any suggestions, or questions that you would like me to address in one of these podcasts, please leave a comment or send me an email (shersteve at gmail dot com).
May the roads/trails be kind to you!
Music featuring Matthew Ebel
PR #1 - starting running
PR # 2 - foot exercises
PR #3 - The Warm up
PR #4 - the FIRST Plan
PR #5 -
------------
Original podcast releases:
Session 1 - Setting the goal, deciding on the plan, and then execution
Session 2 - Basic foot exercises
Session 3 - The warm-up
Session 4 - The FIRST Plan
Session 5 - Layers for the winter
Session 6 - Marathon Preparations
Session 7 - Running in the dark
Session 8 - Hill running
Session 9 - Running in the heat
Session 10 - Track Intervals
Session 11 - Race Day - Final preparations
Session 12 - Foot Care Basics
Session 13 - Creating running routes
Session 14 - Tying your shoelaces
Session 15 - The blahs are okay
Session 16 - Response to question: Training for the race surface
Session 17 - Response to question: What are shin splints?
Session 18 - Running with a club
Session 19 - Music on the run
Session 20 - Intervals
Session 21 - Tempo Run
Session 22 - Calculating Your Pace
Session 23 - Distance run
Session 24 - My history - Part 1
Session 25 - My history - Part 2
Session 26 - Summer Road Race Ideas
Session 27 - Book Review - Running with the Buffaloes
Session 28 - Book Review - Once a Runner
Session 29 - Narcessians
Session 30 - RW's Best of Marathon Plan
Session 31 - Book Review - Harriers
Session 32 - Pace and Order
Session 33 - Carolyn with Music on the Run
Session 34 - Feedback on the FIRST Plan
Session 35 - Local Runner Letter
Session 36 - Response to a new Listener
Session 37 - Worst Thing About Running
Session 38 - Exercise for the Brain
Session 39 - Route Mapping Tool Survey
Session 40 - Beginning Anew
Session 41 - Beginning Anew 2
Session 42 - Reader Response, Tupelo MS
----- new feed started here forward ----
Session 43 - What is Speed? or Tupelo MS 2
Session 44 - Tale of Two Runners
Session 45 - Runner Response - Mental Exercises
Session 46 - PodCamp Halloween
Session 47 - Life Long Running
Session 48 - John L Parker Jr
Session 49 - Reader Response: High School Pressure
Session 50 - Reader response: Personalized Plans
Session 51 - Feed Logistics
Session 52 - Happy Feet
Session 53 - Running in cold, dark, winter
Session 54 - Birthday run
If you have any suggestions, or questions that you would like me to address in one of these podcasts, please leave a comment or send me an email (shersteve at gmail dot com).
May the roads/trails be kind to you!
Podcast: Foot Exercises
Another in the series of podcasts covering beginning to run. This time I talk about basic foot exercises.
Time: 3 minutes, 33 seconds
The text version of the foot exercises were originally posted here in March 2006.
Time: 3 minutes, 33 seconds
The text version of the foot exercises were originally posted here in March 2006.
Friday, March 09, 2007
Into the wind
If you have run for awhile, you should have heard or realized that you should run into the wind as you start your run on a really windy day. Presumably, you will have the wind at your back as you finish.
Today was one of those days when if you didn't follow the guidelines, running into the wind to finish your run would not have been pleasant.
I would much rather face this unpleasantness at the beginning when I am fresh and eager to go, than when I am tired and just "wanna go home!"
When the wind is at your back, the temperature can change improve dramatically.
When summer rolls around, the heat becomes a factor and in some cases, running into the breeze is better when you are finishing. The breeze can help you stay fresher. Of course, you will still loose some effort to the resistance but the benefit of the breeze may tip the scale. (You should also avoid the mid-day heat and run either early in the morning or late in the evening.)
So let's end on that warm thought. I need that now. Instead of the cold biting wind, recall the hot sun of a summer day, and the warm breeze that evaporates your sweat just about as it appears.
May the roads/trails be kind to you!
Today was one of those days when if you didn't follow the guidelines, running into the wind to finish your run would not have been pleasant.
I would much rather face this unpleasantness at the beginning when I am fresh and eager to go, than when I am tired and just "wanna go home!"
When the wind is at your back, the temperature can change improve dramatically.
When summer rolls around, the heat becomes a factor and in some cases, running into the breeze is better when you are finishing. The breeze can help you stay fresher. Of course, you will still loose some effort to the resistance but the benefit of the breeze may tip the scale. (You should also avoid the mid-day heat and run either early in the morning or late in the evening.)
So let's end on that warm thought. I need that now. Instead of the cold biting wind, recall the hot sun of a summer day, and the warm breeze that evaporates your sweat just about as it appears.
May the roads/trails be kind to you!
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