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!

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.

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!

Runner's World - April Issue

I can't provide links to the articles as most of them are not online so if you really want to read these, you will need to pick up a copy on your local newstand or subscribe.

Warm-ups - C'mon get happy
The article reviews body chemistry, positive thought, and how it creates the "runner's high".

Enduring Questions - What's the perfect plan?
I was expecting Amby Burfooot to determine whether the Lydiard method or the First plan or ??? was going to be the best plan. No such luck. The article instead provides the 10 factors that will help make a great plan for you. Still valuable but not what I thought I would find.

Personal Record - Plenty of Time
A nice essay by Fran Skennion Reilly on running in each stage of her life.

The Making of a Marathoner
Kenny Moore profiles Dathan Ritzenhein. Well worth reading!

Enjoy!

RW Workout Wizard

On the front page of the Runner's World web site, they have introduced a new personalized coaching program. (So why did I get my USATF Level 1 Certification?)

I input 24:20 as my recent 5K time.
It was the time for the recent run as a workout as part of my recovery plan.

Selected a 5K as the race I am preparing for.
I do mostly 5K's as they are popular but will run from the 5K up to the half marathon.

Selected 11-15 miles as what I currently do.
Which is a little more than I am at now, but less than I normally run (20-25/week).

Selected the "moderate' level of effort for training.
Clearly the "middle of the road approach, but for grins, let's see.

It came back quickly with a 16 week plan of workouts mostly following the 3-day FIRST plan but for several weeks adding a fourth day (Friday) with some easy runs.

So this tool should be good to use. I would skip the 4th day and up the effort on the other days to compensate.

Try it out. See what the wizard says for your inputs. If you want to review that with me, let me know.


May the roads/trails be kind to you!

Bundled up

Diversity
Originally uploaded by shersteve.

Yes, even inside South Station, folks were bundled up against the cold. It was bitterly cold here in New England today. Except for the funky folks dancing to their iPods, but then they are a figment of someone's imagination anyway.

How cold was it?
So cold, I did not go running. Yes, hard to believe but true.

Sometimes it happens. One day missed will not make or break my recovery plan.

May the roads/trails be kind to you!

Pickups

The Pacers were unable to gather a quorum for the hill workout we normally do on Thursday's. I took the opportunity to run a route I had not in a while around my own neighborhood.

Three miles, mostly flat with some nice stretches of telephone poles along the return that are spaced very well for some pickups.

I am still coming back from injury and a four month layoff but some pickups over the last mile were a good way to start getting some quality effort on the road.

I did pick up the pace for 3-4 utility poles then notched it back to recover for another 2-3 poles before picking it up again.

It made the final mile go quicker and while the legs struggled a little on the last stretch, it was a good struggle and not entirely unexpected. It will take time to get the legs and lungs back. The next time I do this pickup set on this loop, it should be easier. And the time after that still easier. That is how progress is made, a little effort at a time.

May the roads/trails be kind to you!

Running a Fast 5K

From Active Runner and leading runners Steve Scott and Jessi Stensland come some valuable tips on preparing for a fast 5K.


How valuable?

While these are clearly geared to running really fast times, the principles are those that drive the Norfolk County Pacers' track and hill workouts. Repeats of 400 to 800 meters close to your pace. The track workouts are run during during the good weather. The hill workouts are run during the winter as the location we have is ideally suited for safe winter running.

It is still too early to run really hard. But not too early to ensure that you get some quality mileage in your legs to prepare for some fast races later this year.


May the roads/trails be kind to you!

Podcast: Starting Running

A podcast covering the three basic points (goal, plan, execute) when you start running.

Time: 5 minutes, 27 seconds

Small world

Light snow tonight
Big flakes. Falling softly
Sounds of the world around
muffled by the snow
The interstate, about half mile away, seems further

My own breath is more distinct
My footfalls are quiet
softened by the snow
not yet deep enough
to create another set of crunching sounds

The suburban road lined with utility
poles casting circles of light
brings shadow racing into play

As I approach one pole, and take
the quick peak over my shoulder
something you are not supposed to do in a race
I see it's there and coming strong
as strong as I am running
but no matter
the light pole is approaching
and as it does the shadow disappears
for an instant, it is gone
then it is ahead and drawing away rapidly
as rapidly as the light pole falls behind

my shadow darkens ahead of me
strong for a few strides
(show power when you pass someone)
then it begins to fade, into circles
of light and dark
on the road in the snow
where my foot prints
will be the first tonight

Take your workout to the races

There are many road races in the New England area. You can almost pick a race any weekend for most any distance.

Don't won't to race?

Don't. Use it as your workout! Think about it.

• The course is marked and protected (police coverage, volunteers at the corners, etc.)
• There are usually timers or mile markers
• There are usually water stops

Why not run your workout in a local race?

It does cost a nominal fee but look at the advantages you gain.

Not sure about running alone?

Depending upon the size of the race, there will be someone running your pace. You may not find them at the start but surely along the course you can find who is running your pace.

Give it a shot.

Think about taking your workout to the races.

Once the entry fee is paid, you get all the assistance you need. The only thing left for you to do is to stick to your workout plan. Do not get caught up in the race!


May the roads/trails be kind to you!

Week 6

Yes, it was week 6, not a weak one.

Six is the ordinal count of the recovery process in weeks which continues to go well.

Ran my workout in the Foxboro 5K race on Sunday. Carried my camera to help remind me I was a tourist out for a good work out.

Did very well considering how little I have run.

I stayed right at 8:20 for an average mile for the 5K course. Felt comfortable doing so.

Good progress. Maintaining discipline now. Don't need to get antsy.


May the roads/trails be kind to you!

6 - Approaching the 2 mile mark

6 - Approaching the 2 mile mark
Originally uploaded by shersteve.

I got adventurous and took a couple of photos on the run to see how it would work. They came out pretty good.

I caught the first red shirt in front here. I ended up finishing right behind the second red shirted runner.

It was a good workout to close out the 6th week of my recovery process. Things are going well.

5 - awaiting the start

5 - awaiting the start
Originally uploaded by shersteve.

See, I did make it behind the line.

Carolyn and Laura are just in front of me (taking the picture). Both of them have their headsets and MP3 players ready to go.

4 - On the starting line for the 5K

4 - On the starting line for the 5K
Originally uploaded by shersteve.

Part of the group set to run the 5K. I managed to get in around the back of the pack before the horn started us all on our way.

3 - stretching before the run

3 - stretching before the run
Originally uploaded by shersteve.

yes, it is recommended to do some light jogging and then some stretching before the serious run. You don't want to stretch when your muscles are cold (not weather cold).

It was cool today, low 30's F with a little breeze so the weather made for a comfortable run.

2 - Best Buddies

2 - Best Buddies
Originally uploaded by shersteve.

Carolyn took 3rd and Laura 2nd place in their age group again this year for the 5K.

Next year the 10 mile!

1 - posing before the run

1 - posing before the run
Originally uploaded by shersteve.

I have my number visible. The girls (Carolyn and her friend Laura) have their numbers but under the tops that they took off before the race started.

The occaision was the annual Foxboro Old Fashioned 10 Miler and 5K

Coordinated by the Wampanoag Road Runners. They always do an excellent job. Today was typical and the sun shown for them and a record crowd (approx 500 for the 10M, another 150 for the 5K).

Good Running Video

via Mark Iocchelli at the Complete Running Network, comes this video featuring running.

Caution: prepare to have some tissues handy..

Happy Valentine's Day

To all the readers of this page, thank you for stopping by. I hope you find something worthwhile and will consider coming back.

To all the commentees of this page, thank you, thank you, thank you! I love the conversation we create. I look forward to our continued conversation, this is what makes the world possible.

If you have not already listened (and or read) the Fire Circle Story, today might be the day to do so. Then you can fully join the circle and continue to spread the word. Interaction makes the world go round!


The Fire Circle Story can be found here (just over 7 minutes).



Technorati Tags: story, fire circle, conversation, community

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Passionate Runner Podcast

The crunch of snow underfoot on a cold Sunday in Franklin

Time -> 00:05:19

Hey, who are those guys?

Since this is part of my content network, and the point of blogging is to create a conversation, why not show what it looks like to talk to yourself on a cold Franklin morning?

Your feedback is very much appreciated.

If this doesn't work for you, we'll try again.

Certified

You can call me Coach

It is official, I received the USATF letter in the mail Thursday that I successfully completed the exam for Level 1 coach.

Hotdog!

Wohooo!

Okay! The celebration is over.
Now back to our regularly scheduled program.



Previous Post: A Coachin' I will go

schedule adjustments

Hey, you normally run Tue and Thu nights.

Yes, that's the plan


But you're going out both nights, what are you going to do to adjust?

Well, I thought about running Monday. But I ran 3 for the first time Sunday and the legs still felt it.

So, then what?

I thought about running Wed night but it's kind of cold out there, and I was out late Tue so I want to go to bed early.


So, what then?

I guess I'll take the extra rest for now.

And figure out the rest of the week later?

That's the plan. Good night!

Easy as 1, 2, 3

That's all.

One mile Tuesday, actually went 1.5

Two for Thursday, completed just the two on the hills

Three miles on Sunday, first time doing as much as three in the recovery plan

The week and miles were good.

Do you have a plan? Are you sticking with it?

If you need a plan or advice on how to stick with your plan, let me know.

stretch

stretch
Originally uploaded by shersteve.

It was a wonderful, cold, clear morning down at the track.

I decided to stretch my legs and walk some before running today.

When I saw how far my shadow stretched, the picture was too good to pass up.

I also created a few takes for my first Passionate Runner podcast. Alas in the cold, my fingers did not make a good connection when I plugged in the microphone so I ended up with three recordings of silence. It was quiet this morning but not that quiet. There will be a next time.

For as many folks as there are in Franklin, the track also tells a sad tale. Notice the foot marks to the left of my shadow? Those are the footsteps of only a couple of people walking several laps around the track. Where is everybody?

Two shadows on the hills

One Pacer buddy joined me for two miles tonight at the Tri-County Regional Voc-Tech hill in Franklin. Parking at the top of the hill, we go down the long side to Pond St and through the neighborhood to the main entrance near the Stop & Shop plaza. Up the short side to the parking lot and back down the long side to Pond where we start the hill repeats. This first loop is just over one mile and makes for a nice warm up.

The long side of the hill is 3 tenths of a mile. The short side is 2 tenths of a mile but steeper. We go push up the long side to the street light at the main entrance and then recover easy down the short side. Push up the short side and then recover easy down the long side. One set is one mile. A full set is three miles. It is not wise to do more than three sets. We close with a warm down repeating that first mile. The full workout is 5 miles. The glory of the location and loop format makes it easy to adjust to do almost any increment you want. There is generally very little traffic. The road is well light and in the winter it is also plowed. The high school is on top of the hill so they take good care of both hill approaches.

Tonight we did the regular warm up mile and then one set of the hills. On our recovery down the long side, we went half way then turned to come back to the parking lot and our cars for the ride home.

The first long hill wasn't too bad. I was breathing heavy but the legs were in it. On the short side, I was good up until the next to last light pole before the top. That is when the little old lady carrying the piano appeared from behind the tree. I was slowing down from that point in. There was no more down shifting gears. Nothing else would do. Just coast it on in.

This is typical for the state of condition I am in at the moment so as bad as it seems, it actually felt good. It felt normal. It is also a good barometer of where I am in the recovery route. I have a ways to go but I like the way it is going!

May the roads/trails be kind to you.

Progress

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!

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.



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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!

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.

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!

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.

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.

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!

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

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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!

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.

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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.

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!

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!

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.

Happy New Year 2007

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.

Merry Christmas

Via signbot via The Generator Blog which was found by the Hitchhiker Team.

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.

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!

Green light

Hallelujah!

I received the green light to run again today. I'll start slow and come back easy. I'll pick up the exercise/walking effort over the next week or so and officially start with the new year.

Anyone in the Franklin area, particularly those in the Norfolk County Pacers, you can "Run with Steve" to start the new year. Whether you are starting from scratch or just trying to get back into it, join the group and we'll get there together.

I'll be using the 3-day FIRST program. I'll work out the details over the next week or so and have that ready for anyone who wants to run along.

May the roads/trails be kind to you!

Good for breakfast - pancake & waffle mix

The most important part of any day is breakfast. Especially for an athlete, a good breakfast will set you up for success during the day. Pancakes can be made quickly and will provide a good solid base for the runner's diet. When growing up, my mother had found a "Make A Mix " cookbook which provided recipes for how you could make your own mix that was normally bought in the supermarket. Yes, while DIY is something of a rage today, it is not new. This cookbook goes back to the 1960's!

The "Make A Mix" cookbook had a recipe for Bisquick. It was easy to make. I ended up modifying their recipe with some concepts from an old Runner's World Cookbook where they made an enriched bread dough. The result is a hearty bisquick good for pancakes and waffles.

This makes a good amount and it can be stored in plastic containers. We had a pair of Tupperware containers that worked very nicely for us. If we made a batch of pancakes with the results of the mix, the two containers stored the remainder of the mix for pancakes or waffles the next time.

4 coups of unbleached wheat flour
3 cups of whole wheat flour
1 cup of corn meal
1 cup of wheat germ
5 tablespoons of baking powder
1 and one third cup of powered milk
4 teaspoons of salt
1 and 1 half cup of vegetable shortening

Add the dry ingredients to a large mixing bowl. Stir with a wire whisk to combine the ingredients.

Add the shortening in chucks on the top. Use a kitchen mixer to incorporate the shortening into the dry ingredients. The mix will change from a powdery look to tiny clumps as the shortening is mixed in.

Use this mix with egg and milk to make your hearty and tasty pancake or waffles mix.


Technorati Tags : pancakes, hearty, Runner's+World, run, running, grain, whole+wheat

Book Review --> Harriers

Harriers: The Making of A Championship Cross Country Team , by Joseph Shivers and Paul Shivers. The two boys (cousins) ran on the Salem High School Cross Country Team. They were selected as part of the 2005 Fresh Writers program . The program encourages high school students to consider literary careers and funds a summer co-op program during which period this book was created.

 

Harriers is a story of trials and tribulations with an ultimate success. Told from the point of view of high school runners on the team, it reads well. I ran cross country for 6 seasons (2 high school, 4 college) and then having coached at the high school level for another 6 seasons. I found that a cross country team is always a diverse collection of characters. The challenge is for the coach to harness the energy and mindset of the group to focus on the collaboration and cooperation necessary for the team success. Coach Almond was new to Salem. Like most young coaches, he was a runner and familiar with some of Salem’s history. He makes this clear in his introductory talk with the team:

“I want to take this team back to where it was in 1993. My ultimate goal is for us to win a State Championship, and for Salem to go to state every year. I don't know about this year yet, because we are starting practices so late.” Late? The first race wasn't for nearly a month. “All the good teams start in early June. That's when we'll start next year. Really you guys should be running all year. I don't want a bunch of kids who are doing others sports that are doing run cross country ‘to stay in shape’. I want you to be committed to running. Because I want Salem to be the best.“  P 7

While I understand Coach Almond's reasoning for these statements, I don't agree with it. The success of the program can be measured in championship titles or banners, or it can be measured in the number of people in the program who continue to run for the love of running. He seems to be of the first school of thought. I prefer the later. Track and field has an advantage over most sports in that it truly can be open to anyone who wants to try. You can compete in running, hurdles, jumps or any of the throwing events. While cross country teams can be diverse, everyone does one thing together. Hence, I think cross country is probably the best single team sport.

Most cross country runners perceive that the outside world does not care about their sport. Beyond the casual congratulations from a teacher or neighbor, success generally goes unnoticed. They can run through miles of stinging rain to win a meet, but they will still get less newspaper ink than the local football team. The day can be beautiful, but most potential spectators would rather spend Saturday morning sleeping in, than standing around to watch a race.  P 17

The lack of recognition is inherent in the sport and American society. A good program can use this to their advantage.

The Quaker's began jogging around the field in the center of the racetrack. A wall covered with ads for beer and cigarettes encircled the dusty oval, and beyond that stretched acres of grass. The State Cross Country Course began and finished inside the stadium, before the crowd, but most of the race took place outside in the fields. Almond had run here three times, and explained the entire course as his runners jogged sections of it. There were no wooded paths and no spirit-crushing hills, just the stadium and the rolling plains around it. The Quakers knew it would was one of the fastest courses in the state.

 

The course began and ended on the infield of the racetrack itself, and contained two loops that stretched outside the stadium. Only coaches, athletes, and the press could get on the field; casual fans watched from the grandstand.  These spectators would all be cheering for their own hometown runners, but Almond told his boys that during the race, it would sound as if the entire crowd was cheering for Salem. P 71

The cross country course is the common item for all teams. No matter the preparations, and there are many ways to prepare, the course is the one thing everyone will run on. The weather needs to be considered as part of the course. It can transform a nice grassy plain into a quagmire or into a winter wonderland.

Once the four of them had finished brushing their teeth and performing their other nightly routines, they climbed into bed to rest before their biggest race so far. Almond had taught them that “the night before the night before” was the sleep that mattered, but Paul still did not want to be groggy the next morning. P 77

It was good to read this line. It had been passed down by my own coaches. I have written of it before as something that you need to consider as part of race preparation. It makes a good deal of physiological sense to me.

Virtually every cross country runner opens each race with a sprint to establish position. After a few hundred meters of sprinting, he settles into his race pace, the one he will maintain until he kicks at the finish. The experienced runners at State understood this process, most of the eventual winners took the lead in the first straightaway. Accompanying the lead pack were the overeager kids who were so excited to be at State that they forgot that the race lasted three miles. These tenderfeet would fall away from the frontrunners like scrap metal from a rocket upon re-entry. P 80

The difference amongst runners is defined (for me) along these two levels. One, in understanding the race and what it requires from the body. This comes from experience. You can be told this but it really doesn't make any sense until you actually run it and see what happens. The second in running with this level of pain, really discomfort. The better runners do so. It separates the cream from the crop.

During the post workout meeting, Paul decided to take the stage. Guys, I had a terrible workout today, he said as Almond looked on with curiosity. But I saw ten other guys run fantastic workouts and kill themselves for the team. So I have to say that today was a good workout because the team improved. Almond was stunned. He had perceived the boy as spoiled and self-centered. The speech surprised Almond but it was not an epiphany for Paul. He had run for his team in the past, shared success with them, been happy with their accomplishments. But now he was buying in completely, giving 100 percent to Salem, and keeping Paul Shivers’ success off the list of priorities. Paul made the statement for Almond to show him that Paul was no longer running for himself. P 103

On each team I have been on or associated with, I have seen this occur. Running is a good sport to bring about this kind of self-realization, self-understanding.

Ahead of them, their teammates continued their assault on the front pack. As the four Quakers nears the start of the second and final lap, they saw Almond and Wilson standing several feet off the course. “Neigh-eigh-eigh-h-h-h!” Wilson let out his trademark horse impersonation sending chills through the four. He had whinnied like that throughout workouts during the season, and to the Quakers it was almost a subliminal command to run faster. “Horses don't care about fatigue,” Wilson had said one day, “horses care about winning.” P 135

Good analogy here with the horse quote made effective with the mimicking of the horse sound. The effectiveness of cheering along a course is dependent upon hearing the cheer and reacting with it. The horse sound is different enough to make it stand out in a crowd and electric enough to spur some action.

The negative thought was finally changed into an “advantage” by Almond. “Do you remember last Monday, when we ran in 35-degree rain?” he asked the boys. “Everyone went even faster than his goal times. Weather doesn't matter; I don't want to hear about the weather.” That workout had showed Almond's fanatical side, his belief that every burden a runner takes on in training is beneficial. P 145

Coaches meed to be mindful of the mental state of the runners. As much as they would like to believe that cross country is the primary thing that the runners are concerned with, it hardly is. Running is a way to get away from family, school work, and life in general. Taking the opportunity to frame workouts in a positive manner helps provide the extra spark the runners can use to be at their best when the race starts.

He often preached about synergism, and how none of the Quakers would be as good without his teammates. The boys fed off each other's energy in workouts and races, and held out their hands for teammates who had fallen behind. In the two-minute intervals between repeat workouts, they encouraged each other and high-fived. They ate lunch together and hung out on Saturday nights. But beyond actions and activities, the boys shared a camaraderie forged over the months and miles. Several were each other's best friends. They sacrificed daily for each other, and --- more importantly --- the team.  P 158

 

Pick up Harriers. It will refresh your memory of those cross country days, or bring you into the exciting world of high school cross country. It may even inspire you to try a run through the woods.

 

 

 

Technorati Tags : run, running, high+school, cross+country, Salem+High+School, OH

 

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Swift 2 Feet

Swift 2 Feet is a blog with reviews of running shoes by the major brands. A sample of recent postings:

 

Asics Gel 2120

Brooks Beast '07

Nike+ Air Equalon

New Balance 1024

New Balance 755

Adidas ClimaCool Rotterdam IV

Reebok Premier Trinity KFS

Avia Tuned Trainer

Adidas Adistar Cushion 4

Adidas Supernova GCS 9

As they say, if the shoe fits, wear it.

Check out Swift 2 Feet to keep up with current shoe releases.

 

This was also posted at the Hitchhikers Guide to the Blogosphere.

 

Technorati Tags : shoes, reviews, run, running, blog

 

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Simple Living Cycle

In the good old days, Altman said, bikes were simple, and easy to fix. If something broke, you could find an inexpensive replacement at just about any bike shop and install it with simple tools. But over the years, he grew frustrated to find an increasing number of new parts that weren't compatible with the originals on his trusty commuter bike, and that could only be worked on with specialized tools.

"It's like rocket science," he said, "and it doesn't have to be, and it shouldn't be."

Bikes for sale between $130 and $500 dollars.
No spandex type clothing.
Just the essentials for biking.

As written up in Sunday's Boston Globe.

Not a great business model but let's see if we can help to make it work!
Why should all the big guys get the business when this guy can do it well.

I did not find a web site for Simple Living Cycle (given the hours he already works, I am not surprised). You can find the shop here:

Simple Living Cycles

Bicycle Sales & Repairs

57 Waverly Street

Framingham, MA 01702

When Googling for info I did find a good recommendation here.


Technorati Tags : good+work, simple, bicycle, reasonable, Framingham, Simple+Living+Cycle

My exercise these days

seasonal_033
Originally uploaded by shersteve.

While physical therapy is helping the knee, I have been walking and riding instead of running. My bike took a brief rest today while waiting to see if other Pacers would show up this morning.

This week I can sense that old feeling of being "out of condition". Not one I enjoy but I can't do much about it until the new year when I gradually start running again.

May the roads/trails be kind to you!

Long shot

seasonal_015
Originally uploaded by shersteve.

It's a long shot but if you try you can succeed!

If you don't try there is no chance.

Looks like the choice is clear.

Competitive distance running - a dying sport?

When you read:

It is hardly difficult to understand why interest distance running has waned to the point where the appearance of a top American runner on the cover of Sports Illustrated, once a reality, is now unthinkable. The complete dominance of the sport at all levels and disciplines by Africans, especially Kenyans, Ethiopians and Moroccans, has destroyed interest in Western countries.

Every single one of the 73 fastest 10,000 metre times by men have been recorded by Africans. For marathons, the number is 45 of the top 50. At the 2005 World Championships, 12 of the 15 finalists in the men’s 5,000 metres were born in Africa. At the 2006 World Cross Country Championships, the first 16 finishers in the men’s long race were born in Africa, as were the members of 10 of the 20 teams. Many European countries no longer enter international competitions due to European dominance. African runners win races in Europe, North America and elsewhere in anonymity, known to most as a single uniform entity: “the Kenyans”.

What does that do for you?

 

Read the full article to get the whole story.

 

 

Technorati Tags : run, running, RBF, CRN

 

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Physical Therapy Status

The knee seems to be making progress. It feels more normal now that it did a couple of weeks ago. I got to do 10 minutes on the elliptical trainer tonight. It was good for the first time. I am not sure I could do it for much more than that but currently I don't think that will be necessary.

 

 

May the roads/trails be kind to you!

 

 

Technorati Tags : therapy, exercise, run, running

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My writing/running on the FIRST Plan

A collection of the writing I have done on the FIRST Plan

 

First Plan Reflection  -  May 2006

 

Marathon Mistakes - Apr 2006

 

FIRST Plan 1/2 Marathon plan - Feb 2006

 

Is the FIRST PLan working? - Oct 2005

 

Running with the FIRST Plan - Sep 2005

 

FIRST Plan underway - Sep 2005

 

FIRST Plan - Detailed Marathon Plan  - Aug 2005

 

Less is more running plan  - Aug 2005

 

 

 

 

 

 

Technorati Tags : run, running, blog, FIRST+Plan

 

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Hyannis Marathon, Half Marathon, 10K & Marathon Team relay

From the Hyannis email:

Registration for the 2007 Race is 200 ahead of last year at this same time for the 2006 Race AND the Four Points by Sheraton Hyannis Resort Hotel may sell out before the end of November 2006. It closed out the last week of December in 2005 for the 2006 Race.

The 2007 Four Points by Sheraton Hyannis Marathon, Half Marathon, 10Km & Marathon Team Relay will take place on the weekend of February 23-25, 2007 in Hyannis, Massachusetts. The Registration for all four races has officially opened up as of September 1, 2006.

There will be a Friday night fun run with 4-Time Boston Marathon winner Bill Rodgers as your special guest including a post fun run cash dinner at the British Beer Company in downtown Hyannis, a Saturday Race Exposition at the Four Points by Sheraton Hyannis Hotel featuring many sports related vendors and associates as well as a Saturday night pasta dinner featuring Bill Rodgers as our special guest speaker and to cap off the weekend of running there will be four fabulous races on Sunday that offer something for all with a fantastic post race awards ceremony and party.

The event web site can be found here.



Technorati Tags : run, running, marathon, 10K, relay, Hyannis

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Thankful

No turkey day run for me today.

I am thankful that the knee injury is not serious. The physical therapy sessions seem to be helping.

I am thankful that Carolyn wants to continue the new "tradition" of running the Best Buddies 5K in Brighton today.

We are both thankful that the weather is not as bad as they forecasted. It will be cool (but good for running) and damp (but not a down pour).

Last year, we left home in a snow storm to drive to the race thinking we would run in the snow. Alas as we got closer to Boston, the precipitation had changed to misty rain.

What are you thankful for today?

May the roads/trails be kind to you


Technorati Tags : Thanksgiving, thankful, run, running

Embracing the dark side

 

Mark Iocchelli has a good essay on using the dark side to provide the motivation to develop and follow an exercise program.

How to Turn the Dark Side to Your Advantage

The secret—the “force” that will get you exercising is to embrace your fear of the dark side—the knowledge that by not acting today, you put your future in dire straights.

From the dawn of time we've been afraid. Afraid of starving, afraid of the elements, and afraid of being eaten up by stronger, faster predators. Fear is not a bad thing if it's harnessed properly. Fear helped us survive in the past, and it can help you survive in the future. Fear is the strongest force a person struggling with motivation will ever find.

Fear is your ally.

Read the full essay here and think about using fear as your ally

 

Technorati Tags : run, running, Jedi+Masters, dark+side, motivation, Norfolk+County+Pacers

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Running with headphones - Yes or No?

Great summary of both sides on the debate over should you or should you not run with headphones?

 

My preference is not to; I prefer to listen to what's around when I run. I know of many who prefer to listen to music when the run, and run better when they do listen (than when they don't).

 

Read the full summary here.

 

Join the discussion!

 

What do you think?

 

Should you wear headphones when you run?

 

 

Technorati Tags : headphones, run, running, safety, RBF, CRN, Norfolk+County+Pacers

 

 

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Knee update - there is an injury

The first physical therapy session today was a relief. While the previous doctor visits were short and perfunctory: X-rays - negative; MRI - negative. There wasn't even a confirmation that there was something there.

 

But there is, she saw and showed a slight swelling (fluid) not enough to do something about but there was an injury, more likely caused by the knelling than by running (which I suspected and expected).

 

The balance between the legs seems good, the left is slightly off from the right but that may be more due to post injury than to something that contributed to the injury. Whee!

 

So I have some exercises to do, four of them. A couple I am familiar with. One I actually can do while sitting at my desk at work. So we'll dig into those tomorrow.

 

In the meantime I am relieved. I really didn't expect it to be major but the two sets of negatives got me concerned.

 

Now, I can safely say I will concentrate on strength and stretching for the balance of this year, and look forward to getting back on the roads in January. That's my plan for now. We'll see how it goes.

 

 

 

Technorati Tags : knee, injury, run, running, RBF, CRN, Norfolk+County+Pacers

 

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Revolutionary lessons for success

Frank Dell'Apa has a good article on Steve Nicol and the diverse team he has got together in the New England Revolution to bring to the MLS Cup Championship game today for the 3rd time in five years. The 29 players represent 12 states (within the USA) and 10 countries. Some of them do not speak English well. Steve Nicol is quoted:

"They talk about one language of soccer," Nicol said. "The common denominator is the game itself. The best way to communicate is by passing the ball well. Even if you have 11 players and none of them can say one word in the other person's language, they can all try to keep possession of the ball. You need finishers and someone to get tackles in and get the ball in behind the defense, but if everyone is passing the ball they will have an understanding."

Read the full article in today's Boston Globe Sports section here.

How did he do it?

"The really good teams have a core of guys and they pass that on to the others," Nicol said. "That is what we used to do. Each year they might bring in one or two new guys. You don't bring in a ton of guys, you have a core and add to it and go from there."

Craig Thornburg, the general manager for the New England Revolution says:

"What the players who have succeeded here have in common is that they love to play the game, and we have an amazing locker room. The players who haven't lasted usually don't fit into those categories. We used to hold on to guys even when the chemistry didn't work, and those issues have been well-documented."

Sounds easy enough.

1. Love of the game
2. Common language
3. Build around a core group
4. Respect for each other

Have you tried this with your team?

 

Technorati Tags : Steve+Nicol, MLS, NE+Revolution, soccer, football, team

 

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Club runner question

For any of the readers who may be running for their club, what workouts do you hold during the week if any? How many nights do you get together?

 

Discussion is underway amongst the Pacers around the question: If we reduce the nights we run, do we see an improvement in attendance?

 

I think if we provide an option of two nights to run, folks (mostly 30-somethings with family commitments) will make one more than another. If you have only one choice, you may get some attendance but you won't guarantee an improvement.

 

And if someone is running a particular program and the day/night chosen doesn't fit their plan, you won't see them.

 

So there is a dilemma.

 

Can you help us decide?

 

I would appreciate your input. What does your club do?

 

 

 

Technorati Tags : Norfolk+County+Pacers, run, running, RBF, CRN

 

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3 Pacers 4 Quarters

Three Pacers showed up for the track workout tonight. The penultimate track workout for the season. Next week will be the last Thursday on the track. The week after is Turkey day. The week after that, we start at Tri-County High School and do our "hill" workout through the winter.

 

The three who showed up tonight had not got together in a while so they had plenty to talk about and the warm up mile went quickly. The quarters were pretty much on steady pace except for one who wanted to bust it out a little. He got a gentle talking to as they warmed down.

 

The lights went out on the field as we finished the workout but before we finished our warm down, so the warm down got shortened.

 

A good night to run. Thanks for the company Pacers.

 

PS - I only did some walking and then kept their splits for the quarters.

 

 

Technorati Tags : Norfolk+County+Pacers, run, running, RBF, CRN

 

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Two down, PT Next

Well, let's recap quickly.
The left knee cap feels like it is slipping.
No pain but clearly it should not do this.

Rested full two weeks, no improvement with the next try at running.
See doctor, he orders x-rays.
X-rays show nothing unusual.
He orders MRI.
MRI shows nothing unusual.
He orders physical therapy (PT) as opposed to going in with a scope to find out.

Well PT is better than the scope for sure, but two tests show nothing.
I am not imagining my knee.

PT is scheduled for next Tuesday evening.
Same time I would have been running but I figure, since I am not running,
might as well use the time to help get back to running.

So we'll see how it goes.

Stay tuned for the knee saga!
Who knows what plot twist will occur next.


Technorati Tags : run, running, RBF, CRN, NC+Pacers, knee, MRI

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Exercise your right to Vote!

You can record it in your running log with double points for exercising your civic duty to vote!

Heart Rate Calculations, Continued

Mark Iocchelli continues his series on heart rate calcuations continued from parts one and two with this posting on how to calculate your maximum without killing yourself.

 

Keep up with this series, this is good stuff!

 

 

Technorati Tags : heart+rate, training, run, running, RBF, CRN

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My kind of coach!

Yes, it is heartening to hear of a high school coach where the kids say:

"We have a really big team and everyone on the team is really enthusiastic, no matter how good they are," said senior co captain Chris LaPlante. "That makes it really fun."

Glowing praise comes from the Athletic Director:

Jon Kirby praised Kraemer for encouraging students to participate in a difficult sport.

"He's kind of the pied piper of it," he said. "It's a grueling sport and he just gets the kids to come. They work hard for him, and do well."

But the best one from me is not in the record that has been accumulated (it happens to be quite good in dual meets) but the following:

Whatever the final results of this season's championship meets, both Aigler and LaPlante said they want to continue running in college and beyond. "I think I'm a lifelong runner," Aigler said.

Aigler and LaPlante are the co-captains of this year's boys team at Medfield High School.

 

I have seen too many coaches go for the record and run their athletes to the ground. I would much rather see the record be whatever it is, and athletes develop to be their best and run forever.

 

Way to go Coach Kraemer! Keep up the great work!

 

 

The quotes are all from an article in the Boston Globe West section by Charlie Russo. Thank you Charlie for sharing this with the Globe readers.

 

Read the full article here.

 

 

Technorati Tags : Medfield+High+School, Coach+Kraemer, cross+country, high+school, Boston+Globe

 

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