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.