9.30.2007
Tapering tips?
Less than 2 weeks to go. Any tips on tapering? I did a strenuous hike Saturday and 12 miles today. I hope to do a 50 mile bike ride next Saturday in addition to following my run schedule. I don't want to over do it. Where does x-training fit into the taper? What do you think about running the day before the race?
9.29.2007
As Dan and I recently found out, many people are, unfortunately, under a misconception about running and joint health.
Will running harm my knees and hips?
I want to start running, but everyone I know tells me that running is really hard on a woman’s knees and hips, and can cause problems in the future. What can I say to this? And if it's true, how can I avoid knee and hip problems? – Erin
Erin, If I listened to the many people (mostly sedentary) who gave me these doomsday warnings about running, I wouldn’t be celebrating 50 years of running next year. I suggest that you look at the research.
I made an extensive search of running and joint health when I wrote Women's Guide to Running with my wife, Barbara, last year. I could find no study linking running to long-term joint problems. In fact, a number of studies (cited in the book) showed that runners have healthier joints than non-runners after two to four decades of running.
It’s important to insert liberal walk breaks from the beginning of every run. You’ll find a very successful program in the book. I recommend that beginners alternate 10-second segments of running with 50-second walk segments for the first two weeks. Gradually, the amount of running can increase.
When someone says something negative about running, you have an opening to set the record straight. (May I suggest handing them a copy of my book?) You will get a lot of satisfaction when you help people change their lives for the better.
Jeff
Note: Olympian Jeff Galloway has helped thousands of runners achieve their goals through his e-coaching, Galloway Programs across the U.S., retreats, half day running schools, books, and individual consultations. For more information on this topic or Jeff's programs, visit www.JeffGalloway.com or www.jeffgallowayblog.com.
HAVE A QUESTION FOR JEFF? E-MAIL IT TO: GALLOWAY@RODALE.COM
(CREDIT JEFF GALLOWAY'S BLOG)
I want to start running, but everyone I know tells me that running is really hard on a woman’s knees and hips, and can cause problems in the future. What can I say to this? And if it's true, how can I avoid knee and hip problems? – Erin
Erin, If I listened to the many people (mostly sedentary) who gave me these doomsday warnings about running, I wouldn’t be celebrating 50 years of running next year. I suggest that you look at the research.
I made an extensive search of running and joint health when I wrote Women's Guide to Running with my wife, Barbara, last year. I could find no study linking running to long-term joint problems. In fact, a number of studies (cited in the book) showed that runners have healthier joints than non-runners after two to four decades of running.
It’s important to insert liberal walk breaks from the beginning of every run. You’ll find a very successful program in the book. I recommend that beginners alternate 10-second segments of running with 50-second walk segments for the first two weeks. Gradually, the amount of running can increase.
When someone says something negative about running, you have an opening to set the record straight. (May I suggest handing them a copy of my book?) You will get a lot of satisfaction when you help people change their lives for the better.
Jeff
Note: Olympian Jeff Galloway has helped thousands of runners achieve their goals through his e-coaching, Galloway Programs across the U.S., retreats, half day running schools, books, and individual consultations. For more information on this topic or Jeff's programs, visit www.JeffGalloway.com or www.jeffgallowayblog.com.
HAVE A QUESTION FOR JEFF? E-MAIL IT TO: GALLOWAY@RODALE.COM
(CREDIT JEFF GALLOWAY'S BLOG)
I now have an appreciation for trail running.
I ran the same 13.8 mile route this morning that I ran two weeks ago. I shaved 23 seconds off my pace (8:38 --> 8:15).
A few notes: In comparing this morning's pavement run to last week's trail run, I felt much stronger on the trails. The pavement fatigues your muscles at a much faster rate. I had one caffeine-free GU at about mile 7. I really needed another one by the time I finished less than an hour later. I'm thinking GU at miles 6, 12, 18, 22 or 23 at the marathon will do it.
Whichever way you cut it, a 3:30 marathon on pavement is going to be a real challenge.
A few notes: In comparing this morning's pavement run to last week's trail run, I felt much stronger on the trails. The pavement fatigues your muscles at a much faster rate. I had one caffeine-free GU at about mile 7. I really needed another one by the time I finished less than an hour later. I'm thinking GU at miles 6, 12, 18, 22 or 23 at the marathon will do it.
Whichever way you cut it, a 3:30 marathon on pavement is going to be a real challenge.
9.24.2007
Inspirational Quotes of the Week
I agree with Editor in Chief of Running Times, Jonathan Beverly, that F.X. Toole's boxing quote resonates with anyone who loves running.
"Boxing is the magic of men in combat--the magic of will, and skill, and pain and the risking of everything so you can respect yourself for the rest of your life."
"Ring magic is different from the magic of the theater because the curtain never comes down--because the blood in the ring is real blood, and the broken noses and the broken hearts are real, and sometimes they are broken forever...magic because it's all real, every bit of it, and it's happening now and lasting forever in your mind and heart."
Beverly goes on to say, "Our sport is often mistaken for a feel-good fitness activity. True, we rarely have blood or broken noses, but running is combat, no doubt about it: combat with the distance, with the clock, with ourselves, and with other runners."
Brian Sell on training for the Olympic Trials: "I have to train so that I'm confident. If I don't run 160, 170 [miles a week] in this buildup, but only run 130, my body might be fresher but in my head I won't be as strong. Every time someone pulls up on me in a race, I have to know I worked harder than them to have the confidence to hold them off."
"Boxing is the magic of men in combat--the magic of will, and skill, and pain and the risking of everything so you can respect yourself for the rest of your life."
"Ring magic is different from the magic of the theater because the curtain never comes down--because the blood in the ring is real blood, and the broken noses and the broken hearts are real, and sometimes they are broken forever...magic because it's all real, every bit of it, and it's happening now and lasting forever in your mind and heart."
Beverly goes on to say, "Our sport is often mistaken for a feel-good fitness activity. True, we rarely have blood or broken noses, but running is combat, no doubt about it: combat with the distance, with the clock, with ourselves, and with other runners."
Brian Sell on training for the Olympic Trials: "I have to train so that I'm confident. If I don't run 160, 170 [miles a week] in this buildup, but only run 130, my body might be fresher but in my head I won't be as strong. Every time someone pulls up on me in a race, I have to know I worked harder than them to have the confidence to hold them off."
21ish miles
Dan and I did our long runs yesterday of about 21 miles at Mansfield Hollow State Park. I'm thinking it might have been a bit more, maybe 22. We came in under 3 hours. I felt strong to the finish. The GU Energy Gel (which will be provided at the marathon at mile 18 and on demand thereafter) is definitely key. It gave me an added boost for miles 7-14 and then another, which didn't kick in until about mile 16 or 17, when I started feeling the wall, for miles 14 through the finish.
I'm thinking I might try to hang with the 8-minute pack or maybe better on marathon day.
It was a pleasure to meet Em, Diego and Nina. Thanks for all the great post-run food! I hope that we can do this more often.
Dan, thanks for your hospitality and, more important, feeding me, and I apologize for eating you out of house and home, or if I did. I bought a bundle of Borecole last night. Now what?
Until next time...
I'm thinking I might try to hang with the 8-minute pack or maybe better on marathon day.
It was a pleasure to meet Em, Diego and Nina. Thanks for all the great post-run food! I hope that we can do this more often.
Dan, thanks for your hospitality and, more important, feeding me, and I apologize for eating you out of house and home, or if I did. I bought a bundle of Borecole last night. Now what?
Until next time...
9.18.2007
Last race before the marathon?
Jeff (aka movelip) has convinced me to run the King of the Hill 5K in Danbury on Thursday evening. Actually, it didn't take much. He told me that he pre-registered for it, and I said, "Ok, I'll run it, too."
Lippincott and LaBoa duel in Brookfield. Who got the best of who? Find out by clicking the following link:
RESULTS
Tonight's run was an absolute joy. I ran some hills hard and ran some flat stretches at sub-7:00 pace...the beauty of longer runs. They can be as many workouts in one as you want.
What's everyone doing about running shoes for the marathon?
I've got well over 300 on one pair and just about 300 on the other. They both feel pretty flat.
Lippincott and LaBoa duel in Brookfield. Who got the best of who? Find out by clicking the following link:
RESULTS
Tonight's run was an absolute joy. I ran some hills hard and ran some flat stretches at sub-7:00 pace...the beauty of longer runs. They can be as many workouts in one as you want.
What's everyone doing about running shoes for the marathon?
I've got well over 300 on one pair and just about 300 on the other. They both feel pretty flat.
9.15.2007
I don't recommend running 13.8 miles in the rain without first applying Body Glide
What a difference the weather makes in running performance. I went out for 13.8 miles this morning and nailed it at an 8:38 pace. Were it not for the slow start, it would have been damn close to an 8:00 pace.
I'm looking forward to the 20 next weekend. Dan, I'd like to come up on Saturday. Is that agreeable? I'll bring a lot of plant protein.
rl
Check out the Brooks-Hansons Original Distance Project blog.
These guys are insane. 120 miles per week on average and peaking at 140. They admit that it's not enjoyable, but that's what it takes to become a world-class athlete, an olympian. Very interesting stuff.
I'm looking forward to the 20 next weekend. Dan, I'd like to come up on Saturday. Is that agreeable? I'll bring a lot of plant protein.
rl
Check out the Brooks-Hansons Original Distance Project blog.
These guys are insane. 120 miles per week on average and peaking at 140. They admit that it's not enjoyable, but that's what it takes to become a world-class athlete, an olympian. Very interesting stuff.
9.13.2007
Endorphin is working...
We're exactly one month out from the marathon, from toeing the line at the the 14th Annual United Technologies Greater Hartford Marathon! I am so excited.
I can't believe how far I've come in only three months, or not even 12 full weeks of training. I've gone from a sorry excuse for a runner to a "serious" runner. I've shaved more than 4 minutes off my 5K race time. I've gone from running 15 miles per week at a 10:30 average pace to running 40 miles per week at a 9:10 average pace. I've lost more than 10 pounds and am much leaner and stronger, upper-body and core especially. Thanks to DB, I've cut back on my alcohol consumption--more than just a few drinks per week to virtually zilch (I slip a glass of red wine in there every once and a great while). I'm following a very strict diet and making sure to replenish glycogen stores immediately following all of my runs. Water and mashed sweet potatoes could not be a better refueling combo. I highly recommend it. I'm getting plenty of sleep. I'm keeping stress in check. I'm focused.
My marathon training and marathon training in general fascinates me. I can't believe how quickly the human body can adapt to the stress of pounding pavement 5 days per week and going from running between 3 to 5 miles at most three days per week to around 40 miles per week. Anyone can do this. It took a lot of convincing to get me to believe this, but it's really true. I had thought that it took some kind of special talent. It doesn't. It takes discipline and patience, which we all have somewhere, in some it's deeper than in others, but it's there, nonetheless. Unleash it! The human body is highly adaptive if you treat it the right way.
I'm also happy to report that every single one of the nagging aches and pains, which I thought were chronic, that I had prior to beginning my marathon training has been worked out. The left knee pain. Gone. The left ankle discomfort. Gone. The right shin discomfort. Gone. I'm running pain free and pretty effortlessly.
Many thanks to everyone contributing here. So far, this has been an awesome ride. I'm really looking forward to seeing everyone at the marathon and running strong together. It seems as if everyone else has also come a long way. That is great news, and I hope that we've all helped each other and that we continue to feed off each other and get stronger and smarter. Let's keep up the good work.
I can't believe how far I've come in only three months, or not even 12 full weeks of training. I've gone from a sorry excuse for a runner to a "serious" runner. I've shaved more than 4 minutes off my 5K race time. I've gone from running 15 miles per week at a 10:30 average pace to running 40 miles per week at a 9:10 average pace. I've lost more than 10 pounds and am much leaner and stronger, upper-body and core especially. Thanks to DB, I've cut back on my alcohol consumption--more than just a few drinks per week to virtually zilch (I slip a glass of red wine in there every once and a great while). I'm following a very strict diet and making sure to replenish glycogen stores immediately following all of my runs. Water and mashed sweet potatoes could not be a better refueling combo. I highly recommend it. I'm getting plenty of sleep. I'm keeping stress in check. I'm focused.
My marathon training and marathon training in general fascinates me. I can't believe how quickly the human body can adapt to the stress of pounding pavement 5 days per week and going from running between 3 to 5 miles at most three days per week to around 40 miles per week. Anyone can do this. It took a lot of convincing to get me to believe this, but it's really true. I had thought that it took some kind of special talent. It doesn't. It takes discipline and patience, which we all have somewhere, in some it's deeper than in others, but it's there, nonetheless. Unleash it! The human body is highly adaptive if you treat it the right way.
I'm also happy to report that every single one of the nagging aches and pains, which I thought were chronic, that I had prior to beginning my marathon training has been worked out. The left knee pain. Gone. The left ankle discomfort. Gone. The right shin discomfort. Gone. I'm running pain free and pretty effortlessly.
Many thanks to everyone contributing here. So far, this has been an awesome ride. I'm really looking forward to seeing everyone at the marathon and running strong together. It seems as if everyone else has also come a long way. That is great news, and I hope that we've all helped each other and that we continue to feed off each other and get stronger and smarter. Let's keep up the good work.
9.11.2007
Longest Long Run Follow-Up In My Longest Pair of Running Shorts (j/k, but that would have been fitting)
I went out in the rain today for about 8 miles and was tired; however, the run was quite enjoyable. My right quad was still tender from the weekend. I'm tryin' my damndest to get strong and it seems to be working like a charm.
"There is a great deal one can learn from their parents. One is eating your vegetables. It's not that your parents are getting you to eat them, it's that they are teaching you that not everything in life is going to be sweet."
"There is a great deal one can learn from their parents. One is eating your vegetables. It's not that your parents are getting you to eat them, it's that they are teaching you that not everything in life is going to be sweet."
9.10.2007
Smokin' Long Run
I decided to get up at 6 this morning and do my long run before work since I decided to rest yesterday. Turned out to be a good move. I did almost 16 miles at sub-8 pace. Unfortunately, my stop watch got messed up so I'm not what the time was exactly. First 7-8 miles was hilly and I felt a bit stiff. After 8 miles I picked up the pace and kept going strong for another 7.5-8. All pavement, little pain, and feeling good about it. 65 degrees and cloudy makes a big difference.
Pete Pfitzinger's Essential Ingredients V
Hydration and Heat Management
"If you lose more than about five to six percent of body weight, the risk of heat-related illness increases appreciably."
"If you lose two percent or less of your body weight during a run, then you can simply rehydrate after you finish, but for longer runs, or in more extreme conditions, you should replace fluids during the run."
"If you lose more than about five to six percent of body weight, the risk of heat-related illness increases appreciably."
"If you lose two percent or less of your body weight during a run, then you can simply rehydrate after you finish, but for longer runs, or in more extreme conditions, you should replace fluids during the run."
9.09.2007
I left my house at 9/am this morning for 18+ miles...
and only made it 17.2 (albeit negative splits). It was extremely hot and humid, and I was mildly dehydrated (so I thought) when I ran out of water at about 16.5 miles. Two liters of water was not enough today. The other problem was in my shoulders. Carrying the hydration pack made them very tired. That's a workout in and of itself...nevermind running for the better part of three hours. I probably should have did this run tomorrow as I raced yesterday. My quads were very sore when I woke up this morning and very tired for the duration of the run. I felt fine otherwise--no aches and pains. Maybe it wasn't such a bad idea, on second thought.
I might have been more dehydrated than I had thought, and I'm glad that I stopped running shortly after running out of water. I'm weighing in at around 145-146 pounds these days and after finishing my run today I was 142.8 pounds, and that was after two big glasses of water and a big bowl of mashed sweet potatoes. Keep in mind that I had two liters of water on the run and some almonds and dark chocolate.
I might have been more dehydrated than I had thought, and I'm glad that I stopped running shortly after running out of water. I'm weighing in at around 145-146 pounds these days and after finishing my run today I was 142.8 pounds, and that was after two big glasses of water and a big bowl of mashed sweet potatoes. Keep in mind that I had two liters of water on the run and some almonds and dark chocolate.
9.08.2007
Hartford Marathon Registration
If you guys haven't yet, you should register for the Hartford Marathon by Monday to receive the regular rate. After Monday, the price goes up again. I am now officially committed for the full marathon.
East Haven Fall Festival Community Classic 5K
I placed at this race (a first in my running career). I won my division with a time of 20:52 and a PR in the 5K distance.
(I measured this route using one of those measure-a-route things and, unfortunately, this route is at least 3.2 miles--which is consistent with my final split...mile 1: 6:28; mile 2: 6:44; mile 3.1: 7:40 (6:59 pace))
Results
9.05.2007
Pete Pfitzinger's Essential Ingredients IV
Tempo Runs
"Lactate threshold pace (LT pace) is the best physiological predictor of distance running performance."
Tempo runs fit into three categories based on duration and pace:
1. 15- to 25- minute runs at slightly faster (5-10 seconds per mile) than LT pace;
2. classic tempo runs of 25 to 40 minutes at LT pace;
3. efforts of 40 to 50 (and occasionally up to 60) minutes at slightly slower (5-15 seconds per mile) than LT pace.
"Lactate threshold pace (LT pace) is the best physiological predictor of distance running performance."
Tempo runs fit into three categories based on duration and pace:
1. 15- to 25- minute runs at slightly faster (5-10 seconds per mile) than LT pace;
2. classic tempo runs of 25 to 40 minutes at LT pace;
3. efforts of 40 to 50 (and occasionally up to 60) minutes at slightly slower (5-15 seconds per mile) than LT pace.
9.04.2007
20+ miles
Longest run to date! I only had some minor cramps in the stomach on the last 4 miles and no pain in hips. Probably because it was all trails. Morning long runs seem to go better. Em joined me for the last 10 miles and that was helpful. Thanks!
Who is up for joining me September 23?
Who is up for joining me September 23?
9.03.2007
Fall/Winter '07/'08 Goals
To start 10/22:
Maintain at least 30 miles/week, peaking at 50, with recovery weeks built in...
Run long at least 1 time/week (10+ miles).
Run tempo at least 1 time/week.
Run interval every other week (need to find track).
Race a 5K in under 20 minutes.
Continue to strengthen core. Also, focus on quads, hips, ankles, feet...
Run to/from work at least 1 time/week.
Eat and rest well.
Maybe prepare for the LSAT.
"Laziness is nothing more than the habit of resting before you get tired."
Maintain at least 30 miles/week, peaking at 50, with recovery weeks built in...
Run long at least 1 time/week (10+ miles).
Run tempo at least 1 time/week.
Run interval every other week (need to find track).
Race a 5K in under 20 minutes.
Continue to strengthen core. Also, focus on quads, hips, ankles, feet...
Run to/from work at least 1 time/week.
Eat and rest well.
Maybe prepare for the LSAT.
"Laziness is nothing more than the habit of resting before you get tired."
9.02.2007
Inspirational Image Of The Week
Paul Tergat and Hendrick Ramaala to the finish at the 2005 NYC Marathon. Tergat won by 1/3 of a second. Awesome to watch.
9.01.2007
9.8 miles to go...
I knew that this morning's long run (16.4 miles) would be much more difficult mentally by considering the big picture. Instead, I took it 4 miles at a time (splits: 4(1): 10:01 pace; 4(2): 9:34 pace; 4(3): 9:23 pace; 4.4(4): 8:53 pace). This seemed to work well. I was tired going up the last hill to my house, but I wanted to see how much I had left, so I pushed it. I had plenty left but at that point really wanted something sweet. The almonds were no longer cutting it.
I carried a Kelty Neptune hydration pack, which holds 2 liters of water. I didn't finish the entire bladder. This beats the hell out of having to stop for water. I love this thing. It's also great because the bladder is removable and can function as a backpack for when I run to and from work. I have no idea how much it retails for because I found it at Sports Authority in the hydration packs section with no price. It ended up being $2.62 (clearance/last year's model/etc.--AWESOME...I'll take it!). This was just before I was about to drop $55 on a North Face.
Real Men Runners Wear Running Tights@
HAHA!
I carried a Kelty Neptune hydration pack, which holds 2 liters of water. I didn't finish the entire bladder. This beats the hell out of having to stop for water. I love this thing. It's also great because the bladder is removable and can function as a backpack for when I run to and from work. I have no idea how much it retails for because I found it at Sports Authority in the hydration packs section with no price. It ended up being $2.62 (clearance/last year's model/etc.--AWESOME...I'll take it!). This was just before I was about to drop $55 on a North Face.
Real Men Runners Wear Running Tights@
HAHA!
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