The Big Apple

bigapple_028
Originally uploaded by shersteve.

The new starting point for the Norfolk County Pacers Sunday morning runs. The Big Apple is located on Arnold St in Wrentham, just over the Franklin line.

This location provides some challenging routes and gorgeous New England scenery.

Come and run with us.

Check out the schedule at Norfolk County Pacers' home page!

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Resting medicine

I met the Norfolk County Pacers as they gathered for the tempo run tonight.

 

I did not run with them, electing instead to ride my bike over. The first thing a doctor would say is rest, so I will give my knee problem a rest. Well, from running at least. It was fine walking. I take the stairs to the 8th floor at work each day. The ride over to the starting point (4 miles round trip) was easy. So at least I feel I am doing something while taking a break from running for now.

 

May the roads/trails be kind to you!

 

 

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Kneeded a rest

Yes, there is a little pun in the title today. No, I am not staying away from running tonight to prepare some bread dough. As mentioned previously, my knee is acting funny and I think rest would be best.

 

I ran Tuesday evening. We did not use the track as there was a high school soccer game in progress and it would have been distracting to attempt a workout, never mind not too safe (with the possibility of a ball interrupting our strides).

 

My Pacer buddies and I opted to start easy through the neighborhood then pick it up for some half mile sections of the road where it was wide and well lighted. Yes, darkness is being a pain. Oh well, we will get used to it.

 

I was fine until closing out the second pick up, when the knee 'slipped'. I managed to finish without further incident but when walking around now the knee is not normal. I can feel it. Not good. Hence the rest for now. Possible doctor's visits ahead. There goes the remainder of my season. Crackerbarrell (9/16/06) and the Mayor's Cup (10/23/06) may be in jeopardy.

 

 

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Complete Running Network - Highlights

As mentioned previously, the Complete Running Network is now up and fully functioning posting good articles on a regular basis.

 

Here are a few that have caught my eye as worthy of paying some attention to:

 

You Need a Coach

 

Do You Need to be Taught How to Run

 

Running is mental

 

 

And this is only a sample, add the site to your RSS Reader of choice and enjoy the running wisdom being shared.

 

 

Technorati Tags : Complete+Running+Network, running, run, CRN, RBF

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Running well

I guess I did not get around to updating after Tuesday's track workout. It went well. A couple of Pacer buddies joined me for some 400's under the lights. Yes, it is getting dark earlier now. The Franklin High football team was on the field doing their thing so the lights came on as it got dark. That helped us.

 

We did 6 x 400 with a lap half walk, half jog recovery between repetitions hitting the finish line consistently at 1:39/1:40.

 

Tonight we did our tempo run. Three buddies joined me as we did our normal loop through the neighborhood. Two split off to do an additional loop and the other two of us maintained contact as we came in the last mile, practice running just off the other's shoulder to concentrate on our own running and let the other worry about the pace. Makes running a little easier if you can do that for stretches. Works well with a larger group as you have more options to play off each other and share the load on leading the pace. This is one of the keys to a successful cross country team. If they can maintain contact and work with each other, they actually will cover more ground and quicker than if they each went solo. Need to put aside a little bit of ego to run on someone else's shoulder but if you can do that, it does bring great benefits.

 

The best thing about Tue and tonight was I felt nothing funky with the knee (as opposed to what happened last Sunday). So I am very pleased. The Crackerbarrel 5K is rapidly approaching and I don't won't to have anything interfere with a good performance.

 

 

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Rainy day, funky knee

Rain today. The remains of Ernesto are spreading throughout New England. The rain is more of a steady drizzle than a heavy down pour. We did catch a good heavy shower as we started our three mile loop this morning. One Pacer buddy joined me early for this loop. We got thoroughly drenched and then it was just running in the rain.

 

I went alone for the next loop deciding to reverse our normal 7 mile route for a change of scenery. The first four miles were good. I varied the pace, working some of the up hill stretches, taking it easier on the down slopes. The drizzle was persistent but the temp was comfortable (about 60 F) so I was fine. Cruising along. Mind wandering here and there. Started down a shaky train of thought with a sexual fantasy and end up getting a quick stop as my knee did something funky. See nothing good comes from those kinds of thoughts.

 

Not sure what the knee did. It felt like something slipped. Something around the knee cap slipped and I stopped. Walking was fine. Apparently whatever the slip was, it slipped back into place. No pain, no problem. Just walked for a bit and then started jogging again. Made it another half mile or so and it returned. Not good. Another mile and half to get back to the start but fortunately walking is good and the rain is still a drizzle.

 

I checked out the neighborhood while moving more slowly through it than I would have by running. Eventually made it back to the start with some walks alternated with some good stretches of running easy.

 

May the roads/trails be kind to you!

 

 

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Pace Workout

four guys, three halves, tonight

 

light misty drizzle, 60 degrees F

 

got dark early with the cloud cover helping hide the sunset

 

good pace work; my 800's were 3:23, 3:24, 3:21

 

the other three were all in and around those times and within a second or two on each split.

 

nice and consistent

 

we are the Norfolk County Pacers!

 

 

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Running with Steve, not!

Taking my own advice, I began to work out how to finish two books reviews that I have in progress while running this morning. One with a draft already with some words to it, the other still being drafted in the grey matter. I was alone for the first loop but a Pacer buddy apparently had just missed me at the start and ran the loop in reverse, so we caught up to each other and finished together. In the time alone, I managed to work out my approach to the pending reviews. I also determined that I need to work on one at a time. One review a week for the next several weeks to catch up on reviews that are overdue.

 

Back to running, with tongue in cheek, feet planted in quicksand, I joked with him that I was thinking of re-doing the link on the Pacers web site from "Run with us" to "Run with Steve". I really wouldn't do that. I like the company but am not that forward.

 

No one joined us for the second part of the run (maybe I should rename it) and we did have a good run together. About half way out, I remarked that my legs were not feeling great at this point. The process of saying so forced me to think about why this was so. We were doing a good pace. granted still a talking pace but quicker than other weeks. This was confirmed when we finished and I checked the watch to find I had covered the same ground quicker than I had the previous week.

 

Part of the benefit of running with someone, you can push each other. Subtly, I was tagging on his pace for the later half after sharing the pace for the first part. Next week, the tables may be turned. Either way, the pace was better for us than if either of us had singly gone out. On your own, you can get into a rut. You keep the pace and work at it, and think your doing well, when in fact, you might indeed be slowly down. The companionship provides the subtle incentive for the common goal, finishing together.

 

Help your buddy and they'll help you. Leave no buddy behind!

 

 

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Oh, no its dark again

The temp run tonight was a good one with my Pacer buddy. We reversed our usual route for a change of pace. The roads passed quickly as the conversation kept us going; both of us have daughters going away to their freshman year of college next week.

 

The other harsh reality is that it is getting dark as we complete the run now. Next week, we may need to go back to our safety vests. That means autumn is coming, summer is almost over.

 

 

 

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Complete Running Network (CRN) now Live!

The Running Blog Family has grown up and expanded to a new Complete Running Network.

 

Check it out!

 

And if you do, please leave a comment to let them know you heard about it from me.

 

Thanks!

 

 

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FHS Track Workout

FHS Track
Originally uploaded by shersteve.

On the track tonight for the workout with the NC Pacers. Two other buddies showed up, one to walk (Achilles problem) and the other to run.

The night was perfect for running. Sun setting coolness, temp dropping into the 60's. Plenty of folks on the track, most walking, some doing their running/jogging, etc.

Coming to the track, I was planning on 3 x 800's. As I warmed up and was the only one doing so, I decided to start with the 800 as planned and the condense the other 2 x 800's into a single mile. I had not run a mile on the track in a while and felt it was about time.

After the Pacer buddies arrived, and got ready, we determined to keep this new plan. The first half was evenly paced at 3:25. (1:42, 1:43). We did a half walk, half jogged one lap for recovery and went into the mile turning quarters at 1:42, 1:45, 1:43, 1:42 for a 6:52 (and negative splits). Not bad for an old guy!

An easy mile warm down completed the workout.

May the roads/trails be kind to you!

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Falmouth - Postings Gathered

Here is the gathering of entries from our Falmouth weekend:

 

 

from Steve's 2 Cents

Falmouth - Palmer House Inn

 

Falmouth Shining Sea Bikeway

 

Falmouth - Nobska Approach

 

Falmouth - Nobska Light

 

 

from Passionate Runner

Falmouth Prep

 

Falmouth - On the lookout

 

Falmouth - 4 Mile Mark

 

Falmouth - Early results

 

Falmouth Starting Line

 

Falmouth Globe Photo

 

Falmouth First Mile

 

Falmouth Results Ready

 

Falmouth Results - Column Heading Error

 

 

from Passion for the Good Customer Experience

Falmouth - Town Common

 

Falmouth - Shore View

 

Who was Katherine Lee Bates?

 

Falmouth - Shining Sea

 

America, the Beautiful

 

Falmouth - Guiness Perfect Pint

 

Falmouth - Palmer House Inn

 

Falmouth - Palmer House Inn

 

 

from Tertiary Education

Falmouth - Beach Access

 

Falmouth - Ferrywatchers

 

 

from 100Bloggers

Be Special

 

 

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Falmouth Results - Column Heading Error

The column headings for the Place Overall and Place Gender appear to be switched in the Unofficial 2006 results.

Maybe this is why they are still unofficial a week later?

Maybe. I happened to notice that my Place Overall was listed as 1137 and my Place Gender as 1501. How could I have done this? I couldn't but if you switch the column headings it makes perfect sense.

I checked this with some other results where I know for example that three people finished together. Their Place Gender are sequential but their Place Overall are all over the place. It really should be the other way around.

So fair warning for the results. They appear to be good but the column headings are crossed for the Place Overall and Place Gender.


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Falmouth Results Ready

Yes, the Falmouth web site has been updated with the chip times.

The setting still says "Unofficial Results" but they are updated from what was there previously.



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Tom's Tavern - Joint Club PubRun

The Wampanoags, Hopkinton, NC Pacers and some other runners got together tonight for a good run on the Crackerbarrel course with some food and refreshments at Tom's Tavern in Wrentham.

 

At least 50 runners set off in a stagger start based upon their predicted finish times. Some had not yet done this method of running and it does have some advantages over the common mass start. With the mass start (everyone goes at once), you need to find someone running your pace. It can be hit or miss. With the predictive finish and staggered start, those attempting to run the same pace are theoretically already with you. There is still some variation but it should be easier.

 

It seemed to work well tonight. About 7 of us were in the 8 minute per mile pace category, although 3-4 were actually trying to go just faster at 7:40 or so. They split from the rest of us right at the start. The remainder stayed pretty much together. I ended up finishing about 20 seconds faster than the 24:00 predicted finish. I probably could have picked it up a little more at the end but wanted to see how close I could come and held the pace.

 

The other benefit, it tends to reduce the time gap between the first finisher and the last. The wait is instead seen on the front of the race as the slower runners get the head start and the fastest runners start last. If it worked perfectly, all would (by running their predicted times) create a mass finish. it usually does not work out that way, some one has an off day and some go a little faster than expected, but the overall gap between first and last finisher is less.

 

The Crackerbarrel course is a good one especially for 5K. It seems like you are always on a slight down grade until the last turn and you go up a bit before flattening out to the finish. How it works that way on a loop course is interesting. It does produce some fast times.

 

 

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Shoelace Update

Since I wrote about my proper method of tying my shoelaces, I have found a couple of other shoelace tying references that I think you would appreciate.

 

From Rocketboom, Joanne Colan shows us the quick way to tie the knot on your shoelaces. Yes, it looks complicated but it is easier than it looks.

 

Also from Rocketboom, a web site with hundreds of the variations to tie your shoes. It claims that mathematically there are 2 trillion ways to do so and only shows some of the more prevalent methods.

 

If you want to do something different, pick a new way to lace your shoes.

 

Enjoy!

 

 

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Easy day today

A nice easy run today for the Pacers. 6 of us gathered to do the easy run through Charles Rivers Estates here in Franklin. We talked about the Falmouth race and the lessons learned. Some of these lessons will be the topic of a separate posting to help document and share them for future first timers to Falmouth. There are some logistical considerations when attending and participating in a race of this size, especially when it is point to point. Were it a loop course, most of the logistics would go away.

The Pacers will join the Wampanoag and Hopkinton running clubs for a Pub Run at Tom's Tavern in Wrentham this Thursday evening. The course is the flat fast 5k commonly known as the Crackbarrel course with some liquid refreshments at Tom's Tavern post run.

May the roads/trails be kind to you!

Technorati Tags : falmouth, run, running, RBF, NCPacers

Falmouth First Mile

falmouth2006_firstmile
Originally uploaded by shersteve.

You are still in a crowd. You have come out from a tree covered portion of the road as it drops down and opens up to show the Nobska Light ahead and to your left. One of the most picturesque first miles in any races I have run.

You come along a strand and then start the incline shown here and follow the curve of the road around the Nobska Light. Last year it was some Bruce Springsteen playing. This year it was Rocky's Theme. If you are not into running by now, well you should get a check up and step to the side to let others pass.

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Falmouth Globe Photo

falmouth_globe_MJLee_60814
Originally uploaded by shersteve.

From the Boston Globe, 8/14/2006; Nearly 10,000 runners wound their way toward the one-mile mark at Nobska Lighthouse yesterday during the 34th annual Falmouth Road Race.
(Globe Staff Photo / Matthew J. Lee)

I was in the crowd somewhere. Can you see me? I was wearing my white hat and white NC Pacer shirt. Clearly not the only one with that combination amongst the 10,000 runners. According to the unofficial results, about 8400 runners finished behind me.

Falmouth Starting Line

falmouth2006_startingline2
Originally uploaded by shersteve.

Yes, that is moi on the line with a bike. The picture was taken on Saturday when Dolores and I rode out to Wood's Hole via the Shining Sea Bikeway, a glorious and easy ride.

I was on the line on Sunday without the bike to do the 7 mile run to the finish line in Falmouth. It was a great day to run.

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Falmouth - Early results

It was a great day to run. Cool, sunny, just picture perfect beautiful here in Falmouth. The crowd of about 10,000 runners behaved well and found their way along the scenic course to the finish line 7 miles away from the start in Wood's Hole. The race is really three-in-one. There are the elite runners, the middle group is the average runners, and the third group is the party runners many of whom seem to do this just once a year.

 

The course is lined with spectators who are quite helpful and enthusiastic. They provide cups of water, orange slices, sprays of water, sponges... and above all they cheer. Quite an experience if you have not experienced this before to be cheered for the whole race and not just at the finish stretch.

 

I am pleased with my results. Unofficially, the overall clock time read 57:11, I had my watch start when I crossed the starting line and stopped it as I crossed the finish line for about 56:11 which makes sense as it took me about one minute to get to the start from where I was in the pack. The official chip times should be available on the web site tomorrow so we see then.

 

I managed to do about 8:30 for the first mile which was a little better than I expected given the crowd and working my way along. I then succeeded in getting splits of 7:50 for the next four miles before slipping to an 8:00 and then coming back to sub 8 for the finish mile. Not bad at all for a 7 mile race in a large crowd.

 

 

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Falmouth - 4 Mile Mark

Falmouth - 4 Mile Mark
Originally uploaded by shersteve.

The weather is just delightful here the day before the race. This is the 4 mile mark, freshly painted. The camera angle is deceiving and it appears to be on an up hill. It is not, this section is flat along the beach. The sun ahead of us at this point is still rising at about 7:00 AM. It will be higher in the sky and slightly to our right when we get here on race day.

Good luck to all the Falmouth racers!

May the road/trail be kind to you.

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Falmouth - On the lookout

I will be heading to Falmouth shortly. If any of my readers will be in and around whether running this race this weekend or not, if you happen to see me, stop me to say hi.

 

Now, how are you going to find me in the crowd?

 

Well, you will have an advantage.

• My picture is available.
• I will be wearing a white baseball cap with either the NE Revolution logo or that of Franklin High School (the Panthers).
• I will also try to wear my white Pacer t-shirts with the big P (for Pacers). One has it on the front, two have it on the back.

There will be other Pacers around this weekend. We do have a good representation going to the race.

 

I figure one or two of you anyway will help make my day by getting lucky to see me and talk.

 

What's the prize?

 

Well, obviously our conversation and meeting face to face. But there can also be a mention here if you'd like.

 

Good luck!

 

 

PS - the Pacer logo is the same as found on our website.

 

 

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Good timing

The Pacers managed to get out between the storms rolling through the area as the cold front moves on by. On the train out of Boston, as we stopped in Norfolk, the skies opened up and were dropping buckets of rain. A couple of us gathering to get off in Franklin said, let's hope it lessens by the time we get to our station. We were fortunate to have that happen. It was just a light rain as we got off and then turned heavier as we made it to our cars. It was definitely a localized storm as by the time I got home, only a mile away, the streets were still dry. They did not stay dry long, opening up in our neighborhood at 6:00 PM and tapering off by 6:30.

 

The Pacers gathered at 7:00. It wasn't raining and we made it through our easy three mile loop without significant rain. A cloud or two did sprinkle as it passed.

 

Just now however, the next band of storms passed by with the usual artillary of thunder and lightning. Could be in the clear from here on according to the radar. I hope so.

 

I am looking for a good nights sleep tonight. I have the day off on Friday to drive out to the Cape and get settled in our B&B for the weekend. Another good nights sleep on Friday will help for the race on Sunday. You have heard me talk of the importance of the night before the night before! Saturday should include a good pasta meal and a good nights sleep as well before the race on Sunday.

 

Then it is all up to what kind of day will it be?

• Have all the preparations been completed?
• have all the stars lined up?
• Do you really want it?
• Is it a Good day?
• or is it a not-so-good day?

May the road/trail be kind to you!

 

 

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Falmouth Prep

Final preparation for Falmouth this weekend are underway. I had a good distance run this past Sunday. A good track workout tonight in the coolness that is now around us. Temp reported to be dropping to about 50 in some spots tonight. Perfect running weather for me. Let's hope it hangs around for the weekend!

 

Sunday I added a 1.5 mile loop to our normal 6.5 mile course to create an 8 mile run. Why 8? It is longer than 7. The Falmouth distance is 7.1 miles. Psychologically going a little longer provides confidence of being able to finish the race.

 

On the track tonight with my Pacer buddies we did 3 x 800. I finished with splits of 3:23, 3:23 and 3:18. I stayed comfortable, I did not get up on my toes to finish, just maintained a good stride and felt good doing so.

 

The tempo run comes up on Thursday, then good food and rest will almost complete the preparations for race day.

 

One key part of race preparation now is visualization. Think about the start, working through the crowd but maintaining control. Don't go weaving from one side to another of the road to make your way through the crowd. All that will do is add distance to the course you are running and add effort. Neither will help produce a good time.

 

By the time you get to the two mile mark, you should have some running room so you can settle in on your pace. There are big mile markers painted on the road and clocks at each mile. You should be able to calculate your splits on the run. Maintain your pace through 5, then you can think about picking it up. Once you get to 6, this is the last mile. The crowd will be lining the sidewalks cheering folks on. This should provide extra incentive to get a good finish. Maintain control through the hill. Coming down the other side of the hill to the finish line, you can let go. And then celebrate!

 

May the road/trail be kind to you!

 

 

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4 in the heat

No, the weather did not stop us tonight. 3 Pacer buddies joined me for our scheduled track workout. I was kidding when I mentioned that in honor of the almost 100 degree temps forecasted that we would do 100's. Probably 100 of them. Kidding! really!

 

We did a good moderate step ladder; 400-600-800-600-400 with good recovery between. Including stop for water on the head and a swig to drink.

 

We are getting comfortable with our respective pace. We stayed consistent. The first 600 was the same time as the second 600. The last 400 was slightly faster than the first. Good stuff.

 

Consistent pace will help us race.

Hey, I rhymed that time.

 

A good workout. The Falmouth Road Race is coming and I believe we will be ready for it.

 

 

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beating the heat

Running in the heat is a challenge but there are a number of ways to mitigate the effect.

• Stay hydrated - drink fluids before you run. If you are running for an hour or more, take some fluids with you. Prepare for plenty of fluid replenishment after you run.
• Run earlier in the day - usually before the sun gets too high in the sky
• Wet shirt club - wet your t-shirt before you go out the door. Wear one of the cool weave fabric shirts and not the regular cotton t-shirt if you do this.
• Choose the shady route - combined with an early morning run, choose a route with tree lined roads and stay in the shade, or choose this day to do a trail run through the woods.
• Wear a hat - this achieves two purposes: one, it provides some protection from direct sun; two, the hat will retain water to help cool the head. When you take a drink of water, pour some on your head. The cooling effect on the head brings big benefits.

What would you add to this listing?

Technorati Tags : weather, run, running, RBF, NCPacers

VO2Max workout

An interesting workout to increase VO2Max is in the Active.Com newsletter this week. Matt Fitzgerald writes about this workout developed by Veronique Billat, an exercise physiologist at the University of Ille in France.

The workout format she settled on was highly unorthodox, consisting of 30-second bursts at vVO2max separated by 30-second floats and repeated to failure (that is, until vVO2max can no longer be sustained for 30 seconds). In testing this format Billat found that some runners were able to amass more than 18 total minutes at VO2max, almost one third of it occurring during their jogging recoveries! A group of moderately fit runners increased their VO2max by 10% (that's huge) in just 8-10 weeks when they added twice weekly 30-30 sessions to their training.

Read the full article for all the details.

 

The average runner can accomplish much the same with a little less complications. The 3-day FIRST workout provides for the pace work on the track, the tempo workout on the trail/roads and the distance workout to build strength. This combination carefully executed should provide a similar improvement in a whole lot simpler process.

 

 

 

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Two guys for four miles

Two of us ran the tempo run on Thursday. It was warm and humid but not as bad as we thought it was going to be as there was a decent breeze. We did a pretty good talk pace for the first two miles and then picked it up to close with a good finish.

The last stretch had a hill similar to what we will face at the Falmouth Road Race in a couple of weeks. We imagined we had completed the first 6 miles and the last mile was on the Falmouth course. We took the last mile up and over the hill and into the finish as if we were at Falmouth.

If you haven't done this kind of visualization for one of your workouts, you should consider it. Especially before your target race, this can be very effective.

If you think it, you can do it.


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Beach view

The sand was warm, soft and good for exercise. Note the martial arts group circled in their white robes. It maybe hard to make out, but two people are in the center of the circle practicing their moves.

This hill would be good for running. It was exercise just walking up and down. We were there in the late afternoon on Saturday with the temperature in the 80's. One benefit to running here is that you can cool off quickly with a dip in the lake.

An important part of each workout is the recovery. Note also the tents and blankets with folks just plain relaxing. They may have already done their thing in the cool of the morning.

Make sure you take time to recover from one workout before you run the next.


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3 guys, 4 quarters

On the Franklin High School track tonight for our workout. Of the two Pacer buddies who joined me, one had been on vacation last week and the other was still struggling with a hip problem. My own legs were feeling the long run from Sunday and probably not helped by the short amount sleep the night before. (The flight back from Chicago was on schedule but by the time I settled into the bed it was about 1:00 AM and the alarm went off at 5:00 AM.) So the workout got adjusted to do four quarters. Three guys, four quarters.

We stayed on pace, hitting each 200 mark at 49-50 and finishing 1:39-1:40 except for the last which slipped down to 1:36.

Warm up, warm down, mile each and we called it a night.

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Long run down Long Grove

A E Stevenson High School in Lincolnshire was the destination for my run Sunday. Starting from my brother's house in Deer Park, I headed out Long Grove to Route 83 up to Altipaca and then along to Prairie turning left on Route 22. It was only a short way along 22 to the high school field. MapMyRun helped to calculate it out at 8.85 miles. I rounded it to 9 for my running log.

My nephew was scheduled to pitch for his Barrington American Legion Post 158 team. They were picking up the game that was halted by a thunderstorm the day before. He pitched the last 4 innings and was throwing well. Unfortunately, the other team managed to connect a couple of times to "hit 'em where they ain't" and eke out a 5-4 win with a 2 run rally in the bottom of the ninth.

So the run was memorable in many ways for me:

• It was a point to point course in different terrain.
• I saw many cyclists but only one other runner during the run.
• I managed to get my long run in and get to the game without disturbing the rest of the schedule.
  
• I got to a historical site of sorts; A E Stevenson was named for Adlai Stevenson, the noted statesmen from Illinois.

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Quick Update

Just to provide a quick update, we'll be traveling back to MA today from Chicagoland where Dolores and I spent sometime with my brother and his family. I'll have some pictures as well to share of what we did this weekend.

• Visited the Indiana Dunes National Park, climbed Mt Baldy, walked along Lake Michigan's shore 
• Saw an American Legion baseball playoff game (my nephew was pitching).
• Biked some trails in the Morain Hill State Park and visited the McHenry Dam (on the Fox River). Had a great meal at the Sagano's (a Japanese restaurant in Barrington, IL).
• Walked in the Cuba Meadows Preserve.

A good long weekend, full of family and fun times. I return to work tomorrow. Dolores continues her summer vacation although since she has been away for the week (she went out before I did), she has some house chores to catch up on.

 

I got my long run in this weekend by running from my brother's house to the baseball game. Using MapMyRun, it clocked about at almost 9 miles.

 

 

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Hot Run

The temperature and humidity were both still in the upper 80's when we got to the track for this week's workout at 7:00 PM Decided to do less repetitions. To go at a slower pace. To still cover approx 1.5 miles of intervals. These self-imposed constraints lead to the selection of 3 x 800 as the workout.

We did our mile warm up before and the mile warm down after.

We walked 180 and jogged 220 between for our recovery usually taking about 5 minutes between intervals.

The 800's went very well. I ran 3:31, 3.26, and 3:28. Fairly consistent. Not bad at all considering the heat/humidity.

May the roads/trails (and weather) be kind to you!

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Readability Results - what they say to me

I posted the summary of the Readability results for each of my personal blogs. I do write on blog Synergy and 100Bloggers but both of these are group blogs. The results of these 5 tests would be more instructive for my own writing.

 

Here is what I think they say:

Gunning-Fog index, which is a rough measure of how many years of schooling it would take someone to understand the content. The lower the number, the more understandable the content will be to your visitors. Results over seventeen are reported as seventeen, where seventeen is considered post-graduate level.

I have a high score of 8.67 (P4GCE) with TE close at 8.61 and a low score of 7.42 (PR). I average 8.25. My work and education related writing tends to be more formal. My running writing tends to be the least formal. Overall I write for an 8th grade level.

Flesch Reading Ease is an index number that rates the text on a 100-point scale. The higher the score, the easier it is to understand the document. Authors are encouraged to aim for a score of approximately 60 to 70.

With the target at 60-70, and only two of mine below 70, I would say most of my writing is just a bit high on the scale but not far off.

Like the Gunning-Fog index, Flesch-Kincaid Grade is a rough measure of how many years of schooling it would take someone to understand the content.

I have a low score of 4.81 for PR and the others are all within 0.05 of each other. A real tight range. This says I write for a 5th grade level.

 

So what does this say for the bottom line? I think it says to keep on what I am doing.

 

You, of course as my readers, have the final say.

 

Do I need to change anything in how I write?

 

I look to you to be bold and provide your suggestions and comments either directly on the blog, or via email. You can reach me at shersteve at gmail dot com.

 

We are in this together. As much as I write for myself, I write for it to be read.

 

I welcome your advice.

 

 

 

 

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Running Basics - Tie the shoes properly

Since I hit my 500 milestone mark for this year, had done about 150 in Nov/Dec 2005, had purchased my current shoes pair of shoes in late October 2005 and have been alternating with one pair Tue/Thu and the other for Sun run, they each had about 300 miles on them. Hence, it was time to replace.

 

Miles of use is not my only factor. I have had good success with changing them with about this amount of wear. I also factor in how the cushioning feels. The soles on this pair have worn well but the inner soles are bottoming out. I might get some new inner soles and use them for spot runs here and there.

 

I have a tradition of lacing my shoes so the lace from the right side always goes over the left, and the left goes under the right. This harks back to a day when during an interview with Coach John Wooden who had great success with the UCLA basketball team in the 60's and 70's. Coach mentioned that he started each year by reviewing the basics. He did not assume that the players on the team knew his system. He started them all from scratch with the basics.

 

One of the most basic items was shoe selection. You needed to get sized properly to avoid blisters. You also needed to tie your shoes with the right over left procedure. By getting the players to think of tying their shoes in this way, he helped to reinforce thinking about doing things right the first time and every time. They also learned to tie with double knots so they would not need to stop during the game. The time in the game was important and he did not want to loose time for something as silly as tying a shoe. Hence, before they set foot on the court to practice, they learned how to tie their shoes.

 

Silly! Maybe but look at the success record he established.

How many NCAA championships did his teams capture?

 

I think there is something to the basics even at this level.

 

How do you tie your shoes?

If you do it haphazardly, I recommend undoing your laces and doing it right over left.

 

One small step.

The right over left laces will align with doing things right the first time, all the time.

 

The rest is up to you.

 

 

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504 Miles

Recent Running Chart
Originally uploaded by shersteve.

Peter, Paul and Mary would sing

If you miss the train I'm on, you will know that I am gone
You can hear the whistle blow a hundred miles,
A hundred miles, a hundred miles, a hundred miles, a hundred miles,
You can hear the whistle blow a hundred miles.

Lord I'm one, lord I'm two, lord I'm three, lord I'm four,
Lord I'm 500 miles from my home.

I am at home but the miles I have run year to date total 504 in 80 days of running. Normally three days a week, I am slightly behind plan to get to 1000 miles this year but if I continue to run healthy, I may still make it.

Ran 7 today with two Pacer buddies. It was hot and humid. Good thing we started early (7:30 AM) trying to do the same thing later would be harder. I like to have fun when I run. Running in this kind of heat is not fun.

Ran well enough to have something let to pick it up for the last half mile and close with a good finish. Still working on fluid replenishment. A small Dunkin Donut's "Strawberry Fruit Coolatta" got me some cold liquid with plenty of sweetness (290 calories for those counting).

The new Dunkin ad campaign could be an intro to get them to help sponsor the club: "America Runs on Dunkin".

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A break in the rain and humidity

Caught a break in the rain and humidity to run the track workout this evening that was originally scheduled for Tuesday but due to the severe weather forecasted between 6:00 and 8:00 PM, I decided to forego.

 

Cruised through 8 x 200's. The first 6 at almost exactly the same split and then the last two coming down with the last one faster by over 5 seconds. It felt good to stride it out and finish strong.

 

One Pacer buddy was with me tonight to keep company. The Franklin High School boys cross country team had a captain's practice that was ending as we started. There was also some football (yes, real American football - not the soccer kind) on the field but other than the car on the track in lanes 3-5, they were not hindering our workout. They also left before we finished.

 

As nice a night as it turned out to be, it was also a realization that the days are noticeably getting shorter now. How quickly time flies!

 

May the roads/trails be kind to you!

 

 

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Weikert Ridge

Weikert Ridge
Originally uploaded by shersteve.

I got in a good run in Danville.PA last Sunday and then two good runs (Tuesday and Friday) in Weikert. This ridge was on the south side of the road I ran in Weikert. The road rolled up and down some good slopes as it wound its way amongst woods and farms.

Can you train low to run high?

The recent Active.com newsletter has an article by Matt Fitzgerald: Should you bonk on purpose?

 

Bonking is running out of gas either during a workout or a race. Not a good thing to do during a race but some research is indicating careful planning may turn a training bonk into a bonus.

 

Not that bad a concept. This really gets into some of the science behind the hard/easy day training concept. It does take time to recover from a run. The actual improvement from exercise is occurring during the recovery phase as the body recovers, rebuilding the muscles and glycogen stores.

In practical terms, she said, they should do some workouts within hours of having completed their last workout, such that there's not enough time to replenish muscle glycogen stores between workouts, and they should also leave their sports drinks and gels at home for some workouts (that is, intentionally under-fuel their muscles during training).

The benefits of this are more likely to be seen by endurance athletes. To me, this means more for those training to complete in triathlon or ultra long races. The average runner's training program would not call for sport drinks and gels during the workouts.

... athletes are able to perform at a higher level when they consume carbohydrate during training. Going five percent faster or farther in carbohydrate-fueled workouts will itself trigger greater training adaptations of certain kinds than going five percent slower or shorter in under-fueled workouts.

By extension, there are benefits to using this concept for the beginning runner. The challenge to the body coming from a sedentary life style to one where running is becoming a normal activity will be taxing the body. Providing moderate amounts of additional replenishment during the exercise should help the beginning runner get going. The recovery should be less painful and thereby the fun in running will be incentive to continue.

 

As with most advice

the best training recipe is probably a mixture of fully-fueled and under-fueled workouts. What constitutes the optimal balance between these two workout types is still unknown. You may need to experiment to find out what works best for you.

Do so carefully. Please don't plan to bonk frequently during your workouts. No matter how much it may benefit you, bonking takes the fun out of running.

 

 

 

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Between the showers

I managed to get a decent run in between the showers today. It was pouring early and as we had overnight guests, I did not get out to join the Pacers for the Sunday run or get to the Timlin Run in Hopkinton which had been my other options.

 

No big deal, the company at home was good. Great conversations, making connections and then cooking breakfast took most of the morning before they all headed out on the road in various directions for their return trips.

 

I watched England squeek by Ecuador with a good score by Beckham (yes, he of the "Bend it like... " fame). Finished cleaning up from yesterday's party before catching the melee called the football game between Portugal and the Netherlands. What happened to the beautiful game? No joga bonita in this one!

 

Then after the game, after the down pour took a break, I hit the roads. The first three were relatively easy/comfortable at about 9:00 pace, then the last mile and half I picked it up to close at just about 8:00 pace. Still sticky and warm. Almost wish it was raining more than the little spritz it was doing at the time. Might have been more refreshing.

 

May the roads/trails be kind to you!

 

 

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Pub Run and blueberry ale

It was a warm evening, temps in the 80's F, but the threatened thunder storms held off to let us run. One of the smaller turnouts, less than 20, showed up to run this night; two Pacers and the rest Wampanoag Road Runers.

 

It was a good run. I did a comfortable and evenly paced mile one and two. Not sure what occurred during three. I thought I was picking it up but ended up about 40 seconds for the mile slower than the first two (at 7:20).

 

The best part was the warm down back to Tom's Tavern (Wrentham) and cold frosted mugs of Wachusetts Blueberry Ale. That hit the spot! At Tom's, it is served with some frozen blueberries added to the glass before the pour. The blueberries are good for runners with anti-oxidant features!

 

May the roads/trails be kind to you!

 

 

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Run that again!

What did I write about a year ago today?

 

On June 22, 2005 I had this posting:

From Curt Rosengren at The Occupational Adventure

Staying motivated can be one of the hardest parts of creating a career that really lights you up. It's not an overnight, push-button process. It takes time and effort for it to unfold, and it's really easy to stray off the path, especially if you're doing it alone (versus working with someone like me).

Taking a look at what motivates you and building that into your process can help. What motivates you? Is it competition? Is it somehow keeping score? Is it rewarding yourself for your efforts?

So what is your motivation to run? to run well?

Do you have a race in mind?

What is your short term goal?
What is your long term goal?

 

 

I have updated my goals for this year.

Have you?

 

 

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Warmed Up Quickly, Adjust

The weather turned warm quickly last week reaching for the 90's on Sunday. So even though we started early Sunday morning, it was already 70 and humid for our distance runs.

 

The cold front was supposed to move through last night and this morning but while some thunderstorms broke yesterday, the front is still lingering this evening with more storms just starting to roll their thunder through the night sky.

 

Needless to say, the long run Sunday was warm. Especially as we did not get much of a preparation for it, it just came in. I took my shirt off after the run and it must have weighed 6-8 pounds. After a Dunkin Donuts Smoothie, a Gatorade, two 16 oz containers of water and a shower, I stepped on the scale and was still underweight by about 4 pounds.

 

Needless to say, proper hydration is required to run in the heat and humidity.

 

Adjusting the workouts to the conditions is also recommended. With nothing major on the plate right away, doing less is better than forcing it. What did Falstaff say: "Discretion is the better part of valor". Right on!

 

The track workout this evening was cut back accordingly. One had some family duties to handle. Another had run a five mile race on Sunday, in the heat, and was still recovering from that. We opted to do one set of 400's and let it go. The legs will reward us by being fresher on Thursday for the Pub Run at Tom's Tavern. At least, that is the plan.

 

So bottom line, listen to your body,

adjust to the weather,

and enjoy the run!

 

May the roads/trails be kind to you!

 

 

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New PR - Corporate Challenge

Yes, a quick update before I get to bed. The weather cooperated, the sky was blue, the temp in the 70's with a gentle breeze, hence a really nice night to run the streets of Boston.

I was fortunate to get close to the starting line and not have to deal with navigating my way through the thousands of runners on the course, just the hundreds ahead of me.

I dropped my time almost one minute over last year. I like that. It was a comfortable run in the crowd and dropping as much as I did was not expected. This bodes well for an attack on my 5K PR in some up coming races.

May the roads/trails be kind to you!


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JPMorganChase Corporate Challenge - Boston

I will be amongst the capacity crowd (12,000) of runners looking to make it safely and quickly from Charles Street along Commonwealth Ave to Kenmore Sq and back Commonwealth to Charles to finish the 3.5 mile race on Thursday.

 

May the road be kind to all runners in the race!

 

 

May the road/trail be kind to you when you run!

 

 

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Falmouth Road Race Update

Yes, the entries for Falmouth have been posted to their web site.

This list will be updated every Friday evening. Please do not call or e-mail regarding your acceptance into the race. All runners who were not accepted have been notified.

There are 95 runners from Franklin registered, and lo and behold, my name is on the listing!

 

Just booked a return trip to the Cape for August 11 - 14th.

 

If you are running, let me know and we can arrange to meet up somewhere.

 

 

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Pick it up at the end

Completed a good week of running, three days, twenty miles total: one day of speed/pace work, one tempo run and a distance run. I missed my walk with my wife by being out on some errands while she walked in the rain yesterday but I did get a day of extra non-running training in with the APECS class on Wednesday.

 

Coming to the last mile today had enough to pick it up for the finish. It is good to do this for a couple reasons:

1. Psychologically - good positive reinforcement to finish a run strong.
2. Physiologically - helps to teach the body good effort (i.e. running strong) when it is tired.

It helps when runners appear on the road ahead of you. It provides a target to go for and some extra incentive to get there.

 

What other reasons can you think of for a good finish to a good workout?

 

 

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APECS - a good choice for fitness

Along with some of the NC Pacers, I took advantage of a trial class at the Athletic Performance Enhancement Centers (APECS) located in Medway. Located off RT 109 it should be fairly easy to find for most people. Hustling from the train station to get there on time, I missed a turn and ended up a few minutes late. That did not stop me from jumping right into their "warm up". I only wish I had taken a couple of minutes to tie my shoes before getting into the warm up. But that is my fault not theirs.

 

The warm up was more than that. It was a good part of the workout. Quick one or two minute exercises; crunches, push ups, quick feet run in place, etc. You name it, we probably did it. I could hardly keep track it was so quickly paced. As a runner in good shape I was able to handle the pacing. It quickly told me something I already knew, I need to work on my upper body strength. My breathing was fine, my legs were good but my arms were quickly shown to be the weak spot.

 

With just time enough to grab the towel and water bottle, I got paired with an experienced member for the station workout. Here as well as the warm up, my arms failed me but my legs were fine. I did a resistance run (waist belted to a resistance rope), then to push ups on hanging rings, to resistance jumps (another waist belt to springs), to high knee steps on the marked floor, to a rolling climbing wall (yes, as you climb, the wall rolled down so you never reached the top, pretty slick), to pushing a 100 lb weight long the floor, to dragging some unknown (but very heavy) weight with a shoulder strap either by walking or running, to a jump rope station (the second time there I got the longer jump rope and did pretty well. I used to do that way back in high school prepping for basketball.), to the suicide runs... I think I missed a couple of the stations but you get the idea.

 

All this in just under an hour.

 

My partner was very helpful and supportive. The equipment was good. Clearly used but not abused. The room was not overly large but enough space with the stations spread around. A mirror wall on one side helped to expand the room. Most of the floor was the outdoor grasslike carpet.

 

My t-shirt was soaked but I felt okay. Supposedly I really find out tomorrow. We will see.

 

So would I recommend this?

 

If you want an indoor exercise arena, with professional support and guidance, with enthusiastic support from the other participants, then yes, you should consider this.

 

I need to spend more time on my upper body work and with the right amount of discipline I can use the weights I have and also do some simple pushups to provide the extra conditioning that I really should have.

 

If I find myself lacking in this discipline, then this would be a consideration.

 

So if you are in the Franklin/Medway area, check out APECS.

 

 

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06/06/06 - Part 2

Exercise is good for our health.

Here I write about my running and provide advice on running, training, race preparations, helping one another achieve ...

It may seem funny but a lot of my writing is drafted while I am running, especially if I am running alone.

I like to follow the train of my thought, letting it take me almost like I let my feet take me...

There goes the trail ... follow me

Joint Club Run - Group Photo

Joint Club Run #4
Originally uploaded by shersteve.

Some of the Wampanoag Road Runners and the Hopkinton Running Club joined with the Norfolk County Pacers today for a couple of runs through Franklin. Some started about 8:00 AM and did a 3 mile loop coming back to the starting point to pick up more runners for a 6.5 mile loop. The group spread out to find their own pace and had someone to run with as they went chatting along the way.

The weather was perfect for running, overcast, no rain (a little sprinkle as we finished wrapping up) and in the 50's.

Plenty of good conversations, training tips shared, and joint runs planned over coffee, Gatorade, bananas and bagels.

Double Duty Run

Trevor, my good buddy in the UK, is doing the Run for Moore 5K race this Sunday. There is still time to make a contribution to the Bobby Moore Fund for cancer research.

Running is a good thing, but of course, since you are here, you already know that.

Running for a cause like this is also a good thing to do.

Putting the two together is a great thing.

If you can contribute, it would be appreciated. The link is available on Trevor's page.

Have a great run Trevor!


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