Carrboro Athletics Club

Carrboro Athletics Club is an elite running club in North Carolina. The club is now coached by Joan Nesbit Mabe. I had found Joan's blog some time ago and followed her frequent postings. Her recent post highlights a post on the Carrboro site which I had not been aware of.

Give it a visit. You can always learn something from an elite athlete, even if you can not duplicate their workouts or results.

Amby Burfoot on the new Ad campaigns

Amby Burfoot chimes in on the new ad campaigns. Read what he says and feel free to comment on his blog.

This brings to mind the pix I posted in April: here, here and here. Oh, and here and here.

Confession

The podcasts have been more erratic than I'd like them to be. I have not been running since May due to a suspected stress fracture that time and limited activity has not healed. I am going to the doctors next week.

Finally you say. So does my wife.

As the summer winds down, the prioritization should rekindle a more regular stream of posts and podcasts here. I thank you for your patience and understanding.

Passionate Runner: Book review - Harriers

another in a series of podcasts on running, this one an oral summary of my book review of The Harriers by Joseph Shivers and Paul Shivers.

Time: 7 minutes, 23 seconds



MP3 File


The full text for this book review can be found here.

Passionate Runner: RW's Best of Marathon Plan

another in a series of podcasts on running, this one talking about the July 2007 issue of Runner's World and their "best of the best" marathon plan, a compilation of plans from ten top marathon coaches.

Time: 3 minutes, 4 seconds



MP3 File


Runner's World July 2007 marathon plan summary

Unfortunately, they don't seem to have the tables of the top ten coaches, or the 2 plans (beginner and veteran) online. If they do, I have not found them.

Passionate Runner: Narcessians

another in a series of podcasts on running, this one focusing on some easy light bar weight training once learned from Bob Narcessian. Bob was one of the top hammer trowers for the USA in the late 60's and early 70's.

Time: 10 minutes, 20 seconds



MP3 File

Bob's bio page from the University of Rhode Island Hall of Fame

a sample of Bob's success: the 1971 world listing for the hammer, Bob sits in the 79th place!

sherku: shadows walking

shadows walking
Originally uploaded by shersteve

Dolores and I, Sunday
morning our shadows seem
in sync yet grotesque

Live on Sirius Satellite Radio

Live on Sirius Satellite Radio channel 114 from 8 AM until 9 AM (Eastern time) on Monday July 16th Benjamin Bach, Greg Balanko-Dickson, Phil Gerbyshak, EM Sky and Steve Sherlock will join host Karen Salmansohn on the the Be Happy, Dammit! show for what is sure to be a fast and furious 60 minutes of conversation.

Can't catch it live? Don't worry, check out the Be Happy Dammit archives, especially this great show with Keith Ferrazzi, and soon, you'll see the JJLN show there too!

We'll be talking about all things learning, and no doubt learn a thing or two from Karen! Hope you can hear us soon!

Passionate Runner: Once a Runner

This podcasts records my previous book review of John L Parker Jr's Once a Runner. An elite runner tackles a significant goal.

Time: 4 minutes, 23 seconds




The previously pubished book review can be found here.

Passionate Runner: Running with the Buffaloes

This podcast records my earlier book review of the work by Chris Lear called Running with the Buffaloes. The story of one college cross country season at the Univ of Colorado.

Time: 3 minutes, 56 seconds



MP3 File

Amazon link

Franklin: Mount Street

Franklin_Mount Street
Originally uploaded by shersteve

Dappled sunshine
Road rising

Don't look up
One step at a time
Keep the rhythm

Keep on going
You'll get there

Tom's Tavern Pub Run

TomsTavern_70621 002
Originally uploaded by shersteve

The Summer Series at Tom's Tavern ran the Crackerbarrell course in reverse tonight. Here the runners are off just after the start.

A small group tonight but a worthy group and some good conversation over liquid refreshments post race.

Passionate Runner: Summer Road Race Ideas

another in a series of podcasts on running, this one focusing on some good road races in the New England area that would be good to consider. Combine the race with some vacation time!

Time: 7 minutes, 9 seconds



MP3 File

References:

Cool Running

USA Track & Field

Runner's World

Road Runners Club of America

BAA Mayor's Cup

Norfolk County Pacers

Passionate Runner: My running history, Part 2

Another in a series of podcasts on running, this one looking back on my own running history and coaching experience.

Time: 5 minutes, 8 seconds



MP3 File

Related links

You can call me "Coach"

Norfolk County Pacers

Passionate Runner: My Running History, part 1

another in a series of podcasts on running, this one focusing on my own running history, almost 40 years of running.

Time: 7 minutes, 3 seconds



MP3 File

Passionate Runner: Distance Run

Another in a series of podcast on running, this one focusing on he third part of the FIRST program, the distance run.

Time: 6 minutes, 4 seconds



MP3 File

Related links:

The FIRST program pace worksheet (PDF)

My other writing on the FIRST program

Passionate Runner: Pace and order

Another in a series of podcasts on running, this one focusing on your goal pace and the order of the workouts for the FIRST program.

Time: 5 minutes, 33 seconds



MP3 File

Related links:

The FIRST program pace worksheet (PDF)

My other writing on the FIRST program

Passionate Runner: Calculating your pace

Another in a series of podcasts on running, this one focusing on how to calculate your pace for the three different workouts according to the FIRST program.

Time: 5 minutes, 27 seconds



MP3 File


Related links:

The FIRST program pace worksheet (PDF)

My other writing on the FIRST program

Milestone - 400th post

Yes, the last posting; on the Tempo Run, was my 400th posting here!

Thank you for helping to provide the incentive to keep going.

Passionate Runner: Tempo Run

Another in a series of podcasts on running, this one focusing on the tempo run. The tempo run is one of the three workouts in the FIRST program.

Time: 5 minutes, 5 seconds



MP3 File


Other writing on the FIRST Plan can be found here

Interval Workout Samples

As a follow up to the podcast on interval workouts, here are sample workouts for both the repeats (same interval run multiple times) and ladders (sometimes called steps or stairs).

Passionate Runner: Intervals

Another in a series of podcasts on running, this one focusing on the interval workout. One of the three corner stones of the FIRST program.

Time: 6 minutes, 23 seconds



MP3 File

My other writing on the FIRST program can be found here

Passionate Runner: Music on the Run

Another in a series of podcasts, this one focusing on the pros and cons for listening to music on the run

Time: 2 minutes, 46 seconds




MP3 File

Happy Mother's Day

Wishing a happy, healthy and enjoyable family day to all the Mothers in this wonderful world!




Technorati Tags: family, Mother's Day

Powered by ScribeFire.

Passionate Runner: Running with a club

Another in a series of podcasts on running, this one focusing on the three main considerations for running with a local running club.

Time: 4 minutes, 50 seconds




MP3 File

Links referenced during this podcast

Norfolk County Pacers

Road Runners Club of America

USA Track and Field

Cool Running

Passionate Runner: Shin Splints

Another in a series onf podcasts on running, this one answering a question on shin splints. What are they, how do you deal with them?

Time: 3 minutes 32 seconds




MP3 File


A collection of links with articles and information on shin splints

From wikipdia

From the Mayo Clinic

From Runner's World

From Cool Running

Passionate Runner: Reply to Surface Question

Another in a series of podcasts, this one answering a question from a reader/listener on whether you should only train for a race on the surface that the race will be run on.

Time: 6 minutes, 36 seconds



MP3 File


The notes used in creating this podcast:

This is an answer for a reader/listener question: Should you only train on the surface that you are going to race on?

Unless, the surface is unique, no. And even then not all training should be done on that surface.

It is more important to train for the pace you plan to run the race
to prepare for the distance of the race
than for the surface itself

It is always good practice to review and be aware of the course. If you can drive it, or run it before hand, great. Many in the Boston area, run sections of the marathon course as part of their regular running.

If the surface is unique, like beach sand or mountain trail, then yes, some workouts should be done on that surface to prepare for the race
But not all workouts, variety is better

The ten surfaces in declining order of goodness for the workout are grass, woodland trails, earth (dirt), cinders, synthetic track, tread mill, asphalt, sand, concrete, snow/ice.

Vary the surface
focus on pace and strength over the distance of the race
and you will be successful

The ten surfaces comes from a Runner's World article by Marc Bloom and Steve Smythe that can be found here.

Passionate Runner: The blahs are okay

Another in a series of podcasts on running, this one dealing with the blahs. It's okay if you don't feel like running one day. Take it off, the rest will do you good. A positive attitude is more important that being guilty about missing a day.

Time: 4 minutes, 2 seconds




MP3 File


Notes that were used to create this podcast:

run regularly, but occasionally you just don't feel up to it
there are life events, work and family conflicts
commute delays weather and or ...

all of which can spark the blahs
don't dwell on it, don't feel guilty about it
take it easy, make it a deserved rest day
use the time for recovery
alternative workouts can take the place of the run

a bike ride
a good walk
a swim
time in the weight room
or doing some stretching

the real key is to maintain a positive attitude

Breakthrough week

The slow and steady approach back has enabled me to make a breakthrough this past week. I ran a full 5 miles during the hill workout on Thursday with the Pacers. The workout itself was one of the slowest I have ever done there but that was somewhat by design. (1) I had run Wednesday and therefore was running back-to-back days, (2) I was more concerned with covering the full workout than doing it really well and paying for it later.

The success Thursday and limited after effects on Friday allowed me to take the chance and achieve the breakthrough on Sunday with a full 6 mile route. Albeit a slower pace (about 9:00 - 9:30/mile) again I was focusing on going the distance and doing it with something to finish strong. Both objectives were achieved! Halleluiah!

Still a long way to go but the progress has been good!

Thanks to all my Pacer buddies for the company and conversation to help make this happen.

Passionate Runner: Tying Your Shoelaces

One in a series of podcasts on running, this one with a recommendation on how to tie your shoelaces.

Time: 5 minutes, 9 seconds




MP3 File

The notes that were used in the creation of this podcast came from writing previously posted here:

• first posting on tying your Shoelaces
• shoelaces updated
• Rocketboom link on quickly tying your shoelaces
• Link on thousands of ways to tie your shoelaces

Passionate Runner: Creating Running Routes

One in a series of podcasts on running, this one focusing on factors to consider when creating a route and for selecting a route to run your workout.

Time: 6 minutes, 42 seconds



MP3 File


The notes used to create this podcast:

Types : out/back, point to point, loop (figure 8, loop the loop, etc.)

Terrain : flat, hill, rolling, city, country, water front

Weather : prevailing wind, sunny/shady

Surface : dirt/grass, composite track, asphalt, concrete

Camber : surface tilt

Distance : short (1-4), medium (5-9), long 10+

Variety : explore, reverse, time/day considerations

The same course every day is still different, your body/mind set is different, the world has changed

10 for 10

Sunday here in New England rated a 10 by most observers, especially considering the week had opened with the major nor'easter.

The Pacers responded by putting 10 sets of feet to the roads for the Sunday Fun Run.

4 took off early to run a slower 6 mile pace.

4 came later to run at the normal time for the 6 mile route.

2 ran the 3 mile route and varied it to go out and back to meet the second group of 6 milers as they came in the last couple of miles.

10 on the roads for a 10 day!

Passionate Runner: Foot Care Basics

One in a series of podcasts on running, this one focusing on taking care of your feet. Tips on cutting your toe nails, putting your socks on, and alternating running shoes.

Time: 6 minutes, 51 seconds




MP3 File


Podcast session notes:

Toenails; cut short, no sharp edges, avoid in-grown toenail, cutting with the curve of the toe, not straight across

Socks, soft, cushioning, clean, cotton generally okay, wool for cold and wet conditions

Shoes 3 pair, two to alternate for training, one for racing

FIRST plan, 3 days, 2 days approx 10 (one pair), 1 longer (one pair)
Alternate
Allow to dry on rainy days; stand up, stuff with newspaper

Training shoes, Racing flats, spikes only for cross country courses, or for composition tracks

Whatever is comfortable for you
I started as a sprinter, racing flats help my mind set
Can use flats for races up to 5K

Comfort, cushioning of training shoes generally good enough for longer races
Days of large and heavy shoes pretty much behind us


Links to foot exercises previously published at Passionate Runner can be found here and here.

Foot exercises from American Orthopaedic Foot & Ankle Society

Reebok Campaign - NYC

Reebok Campaign - NYC
Originally uploaded by shersteve.

Yes, the Reebok campaign is in NYC as well. I don't like this text. This is demeaning, belittling, putting some one else down in order to stand tall.

I don't like it.

With all that is going on in the world, we need positive reinforcement. There is no need for negativity!

May the roads/trails be kind to you today.

Reebok Campaign #4

Reebok, beat of the drum
Originally uploaded by shersteve.

Another in the series of Reebok ads now adorning the walls of South Station, Boston.

I agree with this one. You do need to find your pace. You do need to find a running plan that works for you.

If you are looking for some advice in this arena, let me know via comment or email. I have 30 plus years running experience to help provide some valid coaching advice.

See "My Value Add" statement in the left column. The only cost for the advice is the time and effort you will put into it.

Reebok Campaign

Reebok has apparently launched a new ad campaign. South Station, Boston is adorned with electric signs and hanging tapestries.

The text on this one I like. There are a couple of others (pictures forthcoming) that I also like. There are some that I just don't get.

Passionate Runner: Race Day - Final Prep

One in a series of podcasts on running, this one focusing on some things to consider the last couple of days before the big race.

Time: 5 minutes, 15 seconds





Here are the notes used to create this podcast:

You've picked your race
You've picked your plan to train for the race
You've executed against this plan, now it is a couple of days before the race

Have you checked out the course?
Read what other runners may have said.
Reviewed the map, driven the course... any number of ways to prepare

Worse case on race day, check with some of the runners warming upsee if they ran the course before and what they have to say about it

The Race day check list

• shoes
• shorts
• shirt
• number
• whatever you need

if you are traveling to the race, make a list for the trip

make a race day checklist

coordinate logistics with those also coming to the race with you

where are you going to meet after the race?

what is a back up plan in case the weather or something else interrupts this rendezvous

as part of your rest, the night before the night before is the most important day for sleep

not that you should party all week and then make it all up on what night

stay as normal as possible, go to bed earlier on the night before the night before

human nature being what it is, you will be nervous before the race

if you have traveled, you're not in your own bed, whether in a hotel or with a friend

you may not get a good night's sleep. hence, the importance of the night before the night before

if that is a good one, you should be okay for race day

finally, run negative splits.

start slowly, let the crowd work its way out to get some running room.

don't go crazy weaving around this one or that one, especially early on

you'll need that energy later

Light blogging alert

Franklin is facing a budget override and I anticipate that I will be busy helping to get the vote turned out for May 22.

It really is a mayday call to Franklin. The Town Council decision to put forward a $2.7 Million Proposition 2 ½ override still leaves all departments short of their budget requests and will require cuts to the services provided for in the current fiscal year.

Exactly what that means to Franklin is still being sorted out. Amongst the items discussed IF the override passes would still be approx 25-30 school personnel cuts, Fire, Police, DPW cuts, library shut. Stay tuned for the details.

IF the override fails, the picture gets worse real quick!



PS - check the scrolling headlines for Steve's 2 Cents to keep up with the override.

Easter Welcome

Pineapple001
Originally uploaded by shersteve.

The story has it that the pineapple was a "welcome" symbol for the clipper ship captains when they returned home from a voyage to their New England home port; Boston, Salem, Newport, etc. The captain would stick a pineapple on the front stair post and thereby neighbors and friends would know the captain was home.

It is cool today in New England, about 35 F so it won't be too inviting to sit outside and have a conversation.

If you do visit, make yourself comfortable amongst the archives.

Passionate Runner: Track Intervals

One in a series of podcasts on running, this one focusing on the benefits and key components of a track interval workout.

Time: 4 minutes, 50 seconds





Notes to this podcast:

Track workouts no more than once per week

Fit nicely within the FIRST Plan; one day distance run, one day tempo run, and one day track workout.

Definition of speed workout, a workout on the track at race pace (or close to) with a short time between intervals. This would be more like a simulated race.

Definition of a pace workout, a workout on the track at race pace (or close to) with a longer time between intervals allowing almost a full recovery.

For example; for an 8 minute mile to do a 4 x 400 workout, each split targeted for 2 minutes per 400, the speed workout would be with about 30 seconds recovery between intervals. The pace workout more like 3 minutes between intervals.

Do the track workout in a group if possible. The more foks the merrier. Give encouragement, receive encouragement.

No more than 3 miles in one track workout. This would not include the warmup and warm down which should be approx. one mile each.

Learning your pace on the track will allow your body to feel comfortable with it over time. You will then be able to take this learning out on the roads/trails and when you hit a split understand what you would need to do to maintain your pace for the race.

Passionate Runner: Dealing with the heat

One in a series of podcasts for runners, this one focusing on tips for handling running in the hot weather

Time: 4 minutes, 15 seconds




Some of the text for this podcast was initially published in this blog posting.

Additional writing on running in hot weather can be found here.

CoComment removed due to problem

You may have noticed some long delays loading the page today. I am not sure when it started but was at least occurring during the time I was blogging this Tuesday evening. Near as I could tell, the page load slowness was due to CoComment having some problems. Their site was not reachable. Their blog was not accessible. So for the time being the widget was removed.

We'll see what CoComment says about this when they get back online and determine how to proceed.


Technorati Tags: CoComment, problem, widget

Powered by ScribeFire.

Music to run

There is a great event coming up this Saturday at Hopkinton High School.

“Boston Marathon Pops Concert” Hopkinton High School Hopkinton, MA 7:30 p.m.

The Metrowest Symphony Orchestra is pleased to announce it will be a part of the opening festivities for the 111th running of the Boston Marathon. The concert will feature: Pirates of Penzance Planets(Jupiter) Malaguena Chariots of Fire Star Spangled Banner Pirates of the Caribbean Man of La Mancha Harry Potter Superman Radetzky March National Emblem march Stars and Stripes Forever Washington Post The Thunderer Amperito Rocha God Bless America The evening will also highlight a guest Celebrity Conductor conducting our National Anthem and "Stars and Stripes Forever." The MSO's April 7th performance begins at 7:30 pm, at Hopkinton High School, 90 Hayden Rowe Street. We are proud to be the Marathon Week Kick-Off event. For more information, email: president@metrowestsymphony.org This concert is sponsored by the Hopkinton Athletic Association and funded in part by the Massachusetts Cultural Council, an agency that funds your local cultural council and by the generosity of many donors in the community.

Tickets can be purchased online at the MetroWest Symphony website

Check Course

JointRun_10M_CheckCourse
Originally uploaded by nc_pacers.

When the Pacers and Wamps go to run in Hopkinton, it is important to know where you are going to go on the course. Whether it is 10, 6 or even 3 miles, knowing the route is important. A simple printed map and instructions go a long way to helping for a successful run.

When you head out the door each day, do you know where you're going?

Have you already determined your workout?

Are you going according to your plan?

Joint Club Run - Post Run Discussion

JointRun_PostRun_Discussion2
Originally uploaded by nc_pacers.

After the runners from the Pacers, Hopkinton Running Club and Wampanoag Road Runners finished their 10, 6 and 3 mile routes, there was plenty to talk about!

It was a good day for running, a little cool (about 30 F) at the start but the sun was out and everyone seemed pleased to find their way back for refreshments and conversation.

Passionate Runner: Hill Workouts

one in a series for runners, this one focusing on hill workouts as part of your regular training.

Time: 5 minutes, 24 seconds





Text for this podcast was originally posted to Passionate Runner and be found here.

The article by Amby Burfoot in Runner's World that I referenced was from 2005, not 2006. You can read the full article online here.

Busy Sunday

A joint club run has some of the Pacers heading to Hopkinton for the morning run. Then I head to Nashua, NH for a workout on the 5K run.

Updates (and pictures) later!

4 on the hills

It was supposed to be 50 F Thursday but didn't quite get there. The temp was dropping by the time we got out on the hills that night at Tri-County Regional Vocational in Franklin.

2 of us arrived together, both arriving late, I caught a later train than I should have (and it ran late to compound the matter), the other was slowed on the drive home due to a brush fire along the center media coming south bound on RT 495.

None the less, it was time to run. Late or not, we got started with the warm up loop. A one mile route down and around the hill through the neighborhood. We were just getting started on our first, when we saw 2 other Pacers running towards us. They had run over from the Horace Mann Middle school as their warm up. So 4 of us did the workout.

I only did a portion to target finishing the night with 4 miles. As you may recall, the full workout would be 5 miles. It was a chilly breeze but the workout went well.

It was good to have company to run the hills in daylight, at least to start. Hills are good for you.

May the roads/trails be kind to you!

Passionate Runner: Running in the Dark Safely

one in a series of podcasts on running, this one focusing on 5 tips for running in the dark safely.

Time: 6 minutes, 38 seconds





The text for this podcast was originally published here.

Other writing on running in the dark can be found here and here.


May the roads/trails be kind to you!

3 for Tempo Tuesday

2 other Pacer buddies joined me for 3 miles tonight. It was warm, 60 F and still light out. I ran with a long sleeve and shorts, left the flashlight and reflective vest in the car.

The conversational pace was good. It was a real workout for me. I am getting comfortable with 3 but the pace was going to be the key tonight. How long could I hold it?

Fortunately, as we were leaving the development and heading back to the parking lot, just about where I could have packed it in and shuffled home, we were also heading into a down hill stretch. Not a real big one, just a nice gentle down slope for 3/4 mile or so. Knowing this was ahead, I hung in there and focused on the big Pacer "P" on the back of the front runner's shirt.

Pacer. Pacer, Pace. Pace.
Rhythm. Stride. Breath. Maintain.

I was able to hang just off his shoulder and a stride or so back for safety sake. The road was not really wide and there was no sidewalk on our side. We managed to stay together, the third doing just about the same thing behind me, until we got to where the road flattened out and curved to the right. We checked for traffic and crossed over. That broke my concentration and I let them get a bit ahead of me for the last quarter mile or so.

I was huffing when I got in but it was a good run. Thanks for the company and pacing guys!

So the lesson for today; even when you think you may not have it, use the course. I used the down hill stretch to maintain contact with a minimum of effort. A great confidence builder as well as a great physical workout. It could not have been done alone!

May the roads/trails be kind to you.

Boston's Race to Remember --- 5/27/07

I received an email (having participated last year) alerting me to the fact that:

Registration for the 2007 Boston’s Run To Remember is now open. Don’t miss out on the third running of this world class event taking participants on a beautiful, historic and scenic tour of downtown Boston.

>Register Now

>Race Information

>Course Videos

Proceeds benefit Kids At Risk Programs throughout the City of Boston.

It's a 5-mile road race.

It's a half marathon through the city of Boston.

It's a tribute.

It's a celebration.

It's a run to remember fallen heroes.

If you are going to run, let me know. We can meet somewhere there before or after the race.

Spring Portrait

the first day of spring came and went already this week, I decided it was time to do a new set of portraits. A set to continue the main theme of Steve's 2 Cents, 2 heads are better than one, whatever...

I have set my self up for doing another set each season... oh well, such is the life!


Technorati Tags: portrait, spring, Steve's 2 Cents

powered by performancing firefox

Passionate Runner: Marathon Preparations

One in a series of podcasts on running, this one focusing on the last couple of weeks before the marathon as you taper.

Time -> 4 minutes, 51 seconds





Other links of interest:

Marathon Mistakes - my blog posting and link to an article in Runner's World

Marathon preparations - my blog posting with links to articles preparing for Boston 2006

The night before the night before - sleep considerations

Running Boston, beware the downhill before Heartbreak!

Passionate Runner: Layers in Winter

One of a series of podcasts on beginning running. This one focuses on the layers to wear to successfully run during the winter.

Time --> 5 minutes, 41 seconds




During the podcast I mention finding glittens. The glittens link is really at the National Running Center (not Road Runner Sports as mentioned in the podcast, oops!).

The basic text of this podcast was initially posted here at Passionate Runner on March 17, 2005 but first posted on Steve's 2 Cents on November 14, 2004.

BiM - Bones in Motion

Saw this in a CRN posting.

Unfortunately, two problems with this: one it doesn't support the phones we currently use, two; rather expensive at about $10/month (US dollars). Compared to a watch or other GPS device, you purchase it and in some number of months, you have recovered your expense with the service it provides. Here, $10/month on going.

I have a separate user experience problem with their web site. It advertises a "free" online training log. Yes, it is free if you are a paid subscriber. I don't know about you but for me, if you have to pay to get something, then the something else they give you is not FREE.

But if you carry a phone with you on your run, this may be a consideration.

Passionate Runner: The FIRST Plan

One in a series on beginning running. This one focuses on the FIRST Plan from the Furman Institute of Running and Scientific Training as published in Runner's World (Aug 2005).

Time: 6 minutes, 16 seconds




Additional writing on my running with the FIRST Plan can be found here.

The direct link to the FIRST Plan at Furman is here.

5 on the hills

Five Pacers braved the mixed precipitation to do the workout on the hills tonight. We broke into two groups, my group did a shorter workout. It was good to have company on the hills.

The weather had been light rain showers but of course, as we gathered in the parking lot the wind picked up, and the precip changed to mixed rain/snow. Undaunted, although complaining out loud, we headed out to get started. The mile warm-up (with multiple conversations going to catch up on business since we had previously gathered) went quickly.

Given the weather, we decided to do half miles rather than the shorter 3 tenths / 2 tenths splits we would normally run. Less stops would keep us warmer. This was a good choice. During the first one, the mixed precip stopped (someone was watching over us) and the remainder of the workout proceeded well.

Mile warm up, half mile hard, half mile easy, mile warm down; three miles total for my group.

The other group did the same warm up/warm down but did three half miles hard.

A good workout. The hills adding good resistance to the effort.


May the roads/trails be kind to you!

Happy Blogversary!!!

Two years ago, March 12, 2005, the first post appeared here.

Welcome

I have been blogging since September 2004 and some of the posts were my thoughts on running. To make it easier for runners to find these posts, I have created this blog to focus on running.

I have been running for over 30 years so I some experiences to share, some advice to offer. I'll post my running thoughts, advice on running, good information on running, favorite links, etc.

I coached at the high school level for 6 years and left high school coaching only because I switched jobs (from substitute teacher to call center operator). The "real" business world provides a better income for the family but does not have the same time allowances that the teaching schedule did. I have been unofficially coaching myself and others since then so I never really "left".

If you have any passion about the running you do, then we have something in common and you should like what you find here.

If you want to start running, this will be a place to get some good advice.

Effective blogging is a two-way conversation. I look forward to your feedback. Feel free to comment or send me an email.

May the roads be kind to you!

What has changed in the last two years?

I have received my coaching certificate.
I started the Passionate Runner podcast series which is now available at iTunes.

There are miles to be run, let's go.

Sunday morning studio time

I missed a weekly podcast session due to a work commitment but got to the track this Sunday morning to record a couple more podcasts for the ongoing series on beginning running.

It is quiet. No one is around. A few birds can be heard in the background of my "studio" out on the Franklin High School track.

I feel comfortable there talking about running. If anyone saw me, they would see me talking and gesturing, which used to be a strange sight but these days, I could be in a phone conversation. Little do they know, I have my podcast kit in use.

I will be sketching out the series in a separate "summary" post. If you have any topics, or questions that your would like me to address, leave me a comment or send me an email.


May the roads/trails be kind to you!

Podcast: The warm-up

One in a series of podcasts on beginning to run. For this session I talk about the warm-up.

Time: 4 minutes, 35 seconds

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

powered by performancing firefox

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.